We’re back with part 2 of my intuitive eating series here on the blog! If you haven’t read part 1, I highly recommend you do that before reading this post. You can find it here.
Principle 6: Discover the satisfaction factor
The satisfaction factor is all about eating foods that you enjoy, and that give you a feeling of satisfaction both physically and emotionally. This means choosing foods to eat based on what you want in the moment. Then eating enough of these foods until you feel content. Eating is supposed to be an enjoyable experience in life. It’s not just about making “healthy” choices, it’s about making enjoyable choices that enrich your life.
Principle 7: Honor your feelings without using food
Emotional eating happens, and that’s okay. It’s a good idea though to find outlets for stress and other negative emotions in your life that don’t necessarily involve food. Rather than using food to avoid having to cope with negative emotions, take a look at these emotions head on. Why are you feeling this way? What happened? What’s going to help you feel better? Approaching our emotions in life and finding ways to cope in a gentle, positive way is self-care. Figure out what helps center you, and brings you comfort and peace during difficult times. Sometimes this can be food, but you should have a whole arsenal of tools to appease your emotions, not just food. Some of my favorites are listening to music or a podcast, snuggling with my dog, yoga, using a face mask, reading, going for a walk, and (surprisingly) cooking. Find the tools that work best for you.
Principle 8: Respect your body
Intuitive eating is largely based on respect. Respect for yourself, your body, your emotions, food, and other people. We live in a society that thinks bodies can be easily manipulated, and that they should be. The reality, however, is far more complex. If you’re 5’6” it would be considered extremely unrealistic (and improbable) that you would ever be 6’ tall. People would immediately be concerned if you kept talking about how you’re altering how you’re eating and exercising so that you can be 6’ tall. More than likely, the people who care about you would sit you down and say, “Hey look, this is getting out of control. We care about you, and don’t think it’s healthy how focused you are on growing an extra 6 inches.” So why do we assume (and expect) people to constantly try and shrink the size of their body? Why do we look at someone who’s barely eating and spends hours at the gym, and think that this is what being “healthy” looks like? It’s insane! Even if we all ate and exercised exactly the same way, our bodies would look different. That’s just the truth. Your body is this absolutely incredible, complex system whose only job is to keep you alive. It spends every second of every day trying to take care of you as best as it can. Doesn’t it deserve the same respect from you?
Principle 9: Exercise–feel the difference
I’d even go further and say to just focus on moving your body and not necessarily think of it as “exercise”. Instead of focusing on the numbers when exercising like how many calories you’re burning, steps you’re getting, distance you’re travelling, etc. think about how it makes you feel physically. Move your body in ways that feels good, and that you enjoy. If this means going to HIIT classes because you really enjoy the way they make you feel, great. If it means going for leisurely walks around the neighborhood instead, that’s equally great. The point is that moving your body as you’re able is important, but it’s less important what type of movement specifically you’re doing. It’s also easier to find motivation to move when you like what you’re doing and it feels good.
Principle 10: Honor your health
This is what people often refer to as gentle nutrition and fitness. One meal, choice, or day isn’t going to make or break your health goals. It’s about progress, not perfection. We’re all just trying to do the best we can, and that’s what’s important. We can’t change the past, so there’s no point in beating yourself up about eating that cookie last night or skipping a workout. You can acknowledge where you are, and where you’d like to be without shaming yourself. Honoring your health and your body closely ties into treating yourself with respect. Is it respecting your body to workout until you can’t hardly move the next day? Is it respecting your body to deny yourself every craving? Intuitive eating really focuses on the idea of mental and emotional health in addition to physical health. So often, we see messages about how physical health is the most important thing in the world and everything comes second. This is so heartbreaking to me! Your mental and emotional health are just as important as your physical health. You can’t just focus on one and completely ignore the others. Intuitive eating encompasses all facets of health. It values progress in all areas of your life, and compassion towards yourself in all areas. Honoring yourself no matter what.
What are your thoughts about intuitive eating? What do you still want to know more about?