Stopping When You’re Satisfied – It’s all about Self-Respect!

empty or fullRespecting your fullness means listening for the signals your body sends when it’s satisfied, approaching fullness and full — and making decisions about whether to stop or continue eating considering what your body is telling you. In a nutshell, respecting your fullness means not eating past fullness.

Respecting your fullness will help you arrive at the weight where your body is happiest and healthiest. This is also the weight that will be easiest for you to maintain long term. Remember – losing and regaining weight is more harmful to your body and psyche than staying at a heavier weight.

When learning to respect your fullness and stop eating when satisfied, remember the following:

  • Eliminating distractions can really help you tune into your body’s efforts to communicate when it is satisfied, full or still hungry. If you are reading, talking, watching tv, browsing the internet or daydreaming it will be easy to miss your body’s attempts to tell you it has had enough.
  • Eat slowly. It takes time for your body to register that it is satisfied. Eating slowly will help make sure that you don’t get too full before your body has had the time to register that it’s had enough.
  • If you are really enjoying a food and want to keep eating for the taste even though you recognize you are no longer hungry, remember you can finish it later. Put it aside and check back with yourself an hour later to see if you are hungry again. If so, eat some more. If not, wait until you are hungry. You will enjoy the food even more if you eat it when you are hungry!
  • Fullness and satiety can feel different for everyone. Figure out your body’s unique ways of telling you it is satisfied, full and still hungry. Most of us do not know how to interpret the signals our body sends right way so expect to have to practice for a while. Trial and error will bring you closer to recognizing when you are satisfied than any article or book can.
  • Trust your body to tell you when to stop and when to keep eating – you CAN leave food on your plate and you CAN go back for more. Your mind may try and take over and make rules and restrictions (or justify eating when you’re already satisfied) but only your body knows what it needs in any situation. Dieting has allowed your mind to be in charge for years. It’s time to let the true expert – your body- take charge.
  • Respecting your fullness requires that you also respect your hunger. It is difficult to eat slowly and mindfully when you have let yourself get too hungry.
  • Don’t let all the focus on signals of fullness keep you from enjoying your food. Continue to savor every bite.
  • Remember — Satisfied, not deprived or uncomfortably stuffed, is what you are aiming for.
  • If you happen to miss your body’s signals that it’s satisfied and eat to the point of being uncomfortably full, don’t beat yourself up. Chalk it up to a learning experience and make it a personal challenge to figure out how to keep it from happening the next time.

Respecting your fullness, like respecting your hunger, is respecting yourself!

Intuitive Eating: Yes! You Can Stop Dieting and Still Manage Your Weight!

If you’re doing what you’ve always done (dieting), expecting that it’ll be different this time (you’ll keep the weight off and live happily ever after), but despite all your efforts, you just keep getting the same old results (weight regain and more food and body obsession), you aren’t alone. In fact, you sound just like me before I discovered that there are proven ways to ditch your diet and still achieve or maintain a weight that is healthy for you.

Now, it’s only fair that I’m VERY clear here. When I say “a weight that is healthy for you” I’m not referring to that ridiculous number on a scale you’ve been shooting for (ie. your high school weight, your weight on your wedding day after you dieted down to fit into your dress, some 3x/4x/5x your inches over 5ft calculation, Jennifer Aniston’s weight) or even some supposedly-official number your doctor pulled from an insurance chart. In fact, I’m not even talking about a number. I’m talking about the physical state at which you sleep and feel your best, have enough energy and drive to do all the things you want to do, and most importantly, a state your body will comfortably allow you to maintain without deprivation or food obsession. I know you are skeptical (I was too!) and if you’ve spent any time at all living in our weight-obsessed culture, it might take some time for you to come around to this way of thinking, but I am patient and you are worth it so stick aroundj…browse the posts and articles on this site. Ask a question. Learn about the challenges and rewards of giving up dieting forever. Give it a try. After all, what do you have to lose, right?

Intuitive Eating – Honor Your Hunger: Why Not Eating When You Are Hungry Is a Really Bad Idea

diet culture

 

Contrary to what we’ve been taught by the media and weight loss companies, going hungry will not help you lose weight. In fact, if weight loss is your goal, going hungry is more likely to be working against you. Consider the following…

  • Ignoring your hunger sets your body up to physically rebel by making you focus only on eating and food. Your attempts to push down your hunger cause your brain to focus more and more on eating and food. Your body has one driving goal – survival. To survive your body must sleep, eat and drink water. Attempts to deny your body of these most basic needs will be overridden by your survival instinct, which is much stronger than your willpower or your desire to lose weight — and not because you are weak, this is true for humans in general. We are only here on this earth today because our ancestors had strong enough survival instincts to drive them to eat, slept and drink water long enough to procreate!
  • Ignoring your hunger sets your body up to seek out higher calorie foods than you normally might look for if you ate when you were moderately hungry. The hungrier you are the more your body will search out foods that are higher in calories. Most attempts to put off hunger are met with cravings later in the day for foods high in sugar and fat which is why many dieters who eat a very small breakfast (or skip it completely) and restrict at lunch will find themselves binging in the evening on high-calorie foods.
  • Ignoring your hunger will make you more likely to choose poorly at your next meal. The hungrier we are the less time we will give ourselves to figure out what we really want to eat when we do eat. Extreme hunger will drive us to eat the first or most convenient food available, which is not always what you really would want to eat if you weren’t so driven to eat right in that moment.  The foods you choose when you are extremely hungry might fill you up physically and meet your body’s energy requirements but often aren’t psychologically satisfying, leaving you wanting for something else even after you are no longer physically hungry.
  • Ignoring your hunger will make you more likely to not savor your next meal. When we are extremely hungry, we are more likely to eat so fast that we cannot savor or enjoy the food. Like choosing foods that are satisfying, not savoring our food sets us up for overeating as we continue to search for the feeling of being satisfied even after the physical need of fullness has been met.
  • Ignoring your hunger will make you more likely to eat past fullness at your next meal. Eating quickly out of hunger doesn’t only mean that we won’t savor or enjoy the food we eat. When we let ourselves get too hungry we end up eating so fast that we miss the signs that our body sends telling us we are full, leading to eating more than we physically need.
  • Going hungry sends messages to your body to conserve energy. Even if you are able to refrain from eating when hungry and manage to override all your body’s attempts to get you to eat more and/or to eat higher caloric foods, your body has other ways of saving energy and protecting itself from weight loss (which it sees as a threat to its survival). Lowering your basal metabolism is one of these adaptations as is reducing your drive to exercise, move (and even get up off the couch!) and increasing your desire to rest and sleep more hours.  These adjustments are made to balance your energy output with the reduced number of calories you are consuming.

Contact us to learn how we can help you eat intuitively and leave dieting behind for good!

Intuitive Eating: Eating for Pleasure

eat what you loveIn our quest to be thin and/or to eat healthy, we often overlook the fact that eating should be a pleasurable experience.

Consider for a second….How much do you actually enjoy the diet and/or health foods that you have been eating?

Do you really always prefer a fruit smoothie over a milkshake?

Wouldn’t you rather have pizza sometimes instead of the chicken and broccoli you’ve been told you SHOULD eat?

Could you go the rest of your life without eating another bowl of oatmeal? or another flax seed?

Start seeking satisfaction then!

Eat what you love.  When you let yourself eat what you want, the pleasure you derive will help you feel like you’ve eaten enough sooner than if you eat what you think you “should” eat or are “supposed” to eat. Plus, when you aren’t feeling deprived you won’t be driven to overeat, binge or eat like its the “last supper” as often.

Start by asking yourself what you’d really like to eat (NOT what you “should” eat). Set the table, put out the “good china”, turn off distractions – make your meals special occasions. Focus on the taste and texture of what you are eating. Enjoy your food!

There is a big difference between standing in front of the fridge quickly and shamefully eating ice cream from the carton versus serving yourself that same ice cream in a beautiful bowl, sitting down to eat with a place setting and napkin and giving yourself time and permission to really focus on how good the ice cream tastes.

The more pleasurable you feel the eating experience is, the more likely you are to stop eating when your physical needs have been met.

So how do you learn to get the most satisfaction from your food? Learn to eat intuitively! Intuitive eating can help you get the most pleasure out of the food that you eat so that you are ready to stop eating when you’ve had enough.

Have You Been Incarcerated By the Food Police?

food policeWant off the dieting chain gang???? Challenge the Food Police!!

The 4th Principle of Intuitive Eating is to stop the voices in your head (the “Food Police”) that tell you that you are “good” for eating a certain way and “bad” for eating another way.

The Food Police monitor the collection of rules that you have created as you have gone on and off diets. As soon as you’d like to enjoy a piece of birthday cake or reach for a cookie, you’ll hear the Food Police spit out negative comments, hopeless indictments and guilt-provoking criticisms. 

There is no morality tied to nourishing your body a certain way or to enjoying the taste of food!!!

You are not good if you stay on a diet and bad if you fall off.

You are not “better” when you weigh less or “worse” when you are heavier.

The way you eat is not a reflection of your worth.

The irony of the Food Police is that the intent of all the policing is to keep us from eating certain foods. The reality is, the deprivation we feel when we don’t eat what we want (and the guilt and shame we feel when we go against the Police and do) only drive us to eat more!

Silencing the relentless Food Police is a critical step in returning to Intuitive Eating.

Intuitive Eating – Respect Your Fullness: How to Stop Eating When You Are Full

listen

To respect your fullness means to listen for the signs your body sends you when it’s satisfied, approaching fullness and full — and to make decisions about whether to stop eating taking this information into account.

When you eat, start observing your body’s signals that tell you you’ve had enough. If this doesn’t come naturally to you, don’t worry. You may simply need to pause in the middle of a meal and ask yourself if you are still hungry or if you could happily stop eating for the time being.

If you have rejected the diet mentality, have stopped depriving yourself of your favorite foods, are eating when you are hungry and are learning to eat what you want when you want it without apology, you will find that your body will tell you exactly when it’s had enough – if you will listen.

Intuitive Eating: What to Do (Instead of Eating) to Cope with Feelings

Do you use food to cope with life? Anxiety, loneliness, boredom, worry and anger are emotions every human experiences. Although food may comfort you for the short term, distract you temporarily from your pain, help you zone out for a moment or even numb you into a “food hangover”, food won’t solve the problems that drive you to eat or abolish any of your negative feelings. If anything, eating for emotional hunger instead of physical hunger will only make you feel worse. When you are finished eating, you will still have to deal with the issues that drove you to eat — as well as negative emotions you might feel about eating.

Learning how to eat intuitively means learning how to eat when you are hungry and how to cope in other ways when what is driving you to eat is life and not a physical need for nourishment.

Ways to cope without food are many and include:

– sitting down and focusing on solving the problem that is driving you to eat
– Sitting with and experiencing the feelings until they pass
– writing about your feelings (or anything else)
– playing a game
– phoning a friend
– listening to music or a podcast
– practicing an instrument
– fixing something that is broken
– redecorating a room in your house
– browsing the internet
– watching tv or a movie
– gardening
– exercising
– taking a shower or bath
– cleaning out a closet
– sweeping the porch
– playing or just cuddling with your dog
– interacting on social media
– reading
– counting your blessings
– praying

What are some of the ways that you cope besides eating?

Intuitive Eating – Reject the Diet Mentality: What the Diet Industry Would Hate for You to Find Out

The diet industry is a 20 billion dollar a year industry.  In the US, 108 million people are dieting at any given moment in an attempt to lose weight and reshape their bodies. 85% of these dieters are women.

There are a lot of things the diet industry would hate for you to realize like…

  • 95% of all dieters regain the weight they lost within 5 years. Many gain back even more weight and end up heavier than when they started. Why would you starve yourself for weeks or months on end to just end up further away from your goal?  Well, it might not work for you but guess who it DOES work for? Yep! The diet industry – now they get to sell even more programs, plans, pills, etc to even more desperate dieters!
  • The average dieter goes on 4-5 diets a year. Why is this? Because diets don’t work obviously. If they worked you’d go on one diet, lose the weight and never have to diet again right?
  • Diets are harmful to your health. Studies show that losing and regaining weight is harder on your body and more unhealthy than maintaining your initial heavier weight without ever having dieted.
  • Dieting is a set up for failure. Most people blame themselves and a lack of willpower for their diet failures when really the fault lies with the diet itself. Falling off a diet has nothing to do with willpower. Diet failure is simply the body responding to hunger and a state of semi-starvation or starvation. The body and mind react to a diet in the same way they would to starvation — the body’s metabolism decreases and cravings increase.
  • Diet companies profit when you fail at your diet, blame yourself and pay to sign up again to start the diet anew. What a racket! Would you take your car to a mechanic if he never actually fixed the problems but just kept your car running good enough to drive it back to the shop? How about it every time you took the car in to be “fixed” the car came back with even bigger and more expensive problems?
  • Diets lower your basal metabolism, making it almost impossible to keep off the weight you’ve lost and even harder to lose weight in the future.
  • In addition to continuing to diet, dieters who do manage to lose 30 lbs or more and keep it off for more than 5 years spend on average 1 hour or more a day exercising in an attempt to maintain their new weight.
  • Dieting is a precursor of eating disorders like bulimia, binge eating disorder and orthorexia. The National Eating Disorders Association reports that 35% of “normal dieters” progress to pathological dieting and that 20-25% of those individuals develop eating disorders.
  • You do not have to diet to arrive at or maintain a healthy weight. Intuitive eating teaches individuals how to look inside themselves and listen to internal cues AND provides guidance on how to form a healthy relationship with food. It is an anti-diet approach to eating. There are no rules to break and no temptations to resist. Intuitive eating, unlike dieting and meal planning, is not a set up for failure. Intuitive eaters have been shown to be happier, healthier and to have an easier time managing their weight than dieters.

Ready to ditch dieting and the diet industry and start learning to eat intuitively? Contact us today (or click here) to learn more about our Intuitive Eating coaching.

 

 

Sources: John LaRosa of MarketData; National Weight Control Registry; American Society for Metabolic and Bariatric Surgery; Eating Disorders Hope.

 

 

 

Intuitive Eating – Reject the Diet Mentality: Why ‘Diet’ is Just ‘Die’ with a T.

Alisa Anokhina is a doctoral researcher in clinical health psychology at UCL.  Her work covers new areas of eating disorder research at the intersection of the conscious and the unconscious. Her core interest is in understanding how we eat, what we believe about weight loss, and how a ‘diet’ is just ‘die’ with a T.

 

The Intuitive Eater’s Holiday Bill of Rights

intuitive-eating-holidays

The Intuitive Eater’s Holiday Bill of Rights

by Evelyn Tribole, MS, RD

What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It’s hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat.

Consider your Intuitive Eating Bill of Rights, as we enter the holiday season, to help you foster inner peace with food, mind and body.

1. You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.

2. You have the right to enjoy second servings without apology.

3. You have the right to honor your fullness, even if that means saying “no thank you” to dessert or a second helping of food.

4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.

5. You have the right to say, “No thank you,” without explanation, when offered more food.

6. You have the right to stick to your original answer of “no”, even if you are asked multiple times. Just calmly and politely repeat “No, thank you, really.”

7. You have the right to eat pumpkin pie for breakfast.

Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family.

Reprinted with permission. Copyright © 2010 by Evelyn Tribole, MS, RD Published at www.IntuitiveEating.org

Intuitive Eating – Honor Your Hunger: Why Not Eating When You Are Hungry is a Really Bad Idea

empty or full

 

You know deep down that dieting is futile, that you want off the lose weight-regain weight roller coaster and you’re starting to think that Intuitive Eating might be for you. So how do you start learning to eat intuitively? By honoring your hunger.

Honor your hunger is the 2nd principle of Intuitive Eating.

You may be wondering what it means to honor your hunger.  Simple – Eat when you are physically hungry!

Now that you are a non-dieter, gone are the days of waking hungry and using coffee to blunt your appetite. If you wake hungry, you eat.

And no more eating every 2-3 hours to “stoke your metabolism”. If you are actually hungry every 2-3 hours, you eat. If not, you wait until you are hungry.

It’s lunch time and you aren’t hungry. You don’t eat.

If you skip dinner because you aren’t hungry and wake at 2am starving, you eat.

Skipping meals and letting yourself get over-hungry will surely make any attempt at moderation more difficult leading to overeating (and even bingeing) when you do decide to eat. Also, being over hungry will generally make you eat faster not giving your body time to let you know you are satisfied before you’re stuffed. Finally, not eating when you’re hungry sends you the message that you need to restrict, limit or starve yourself, none of which are necessary or recommended to manage your weight with intuitive eating.

So if you aren’t hungry right now, keep reading our blog articles on Intuitive Eating or contact us to set up your first Intuitive Eating coaching session. And, if  you ARE hungry, go eat!

Intuitive Eating – Reject the Diet Mentality: Decide Here and Now that You Will Never Diet Again

diet cycle

The first principle of intuitive eating (a strategy that utilizes your body’s inherent knowledge, genetic programming and instinct to help you manage your weight) is to Reject the Dieting Mentality.

This oh-so-important step is where you decide here and now that you will never diet again. Never. Ever.

Easy enough since nobody likes to diet, right??? Well…

Unfortunately, for many of us this could be the most challenging of all the Intuitive Eating principles. And why would we expect it to be easy? Over 100 million Americans are on a diet at any given moment. Little girls as young as 5 put themselves on diets, mimicking their mom and other female role models. Supermodels get thinner and thinner and airbrushing/photo-editing take more and more off of bodies in ads and other public images, slimming them into ideals that can only be obtained (theoretically) by dieting. We live in a superficial culture flooded by media messages intended to sell us products that promise us the moon and because we’ve believed for so long that there isn’t another option – we diet.

We diet, depriving ourselves of all the foods we love until we can’t resist any more and we cave. We fall off our diet and eat all the foods we’ve restricted while dieting…which makes us feel guilty and ashamed – which either drives us right back into another diet or drives us to eat even MORE of all the foods we’ve been craving. It is a vicious, vicious cycle that ends up making us fatter with each go around. Been there?

So….how do you get off this crazy train?

Decide not to ever diet again. Accept the fact that diets are futile. Rebel against the 61+ billion dollar diet industry that puts out diet after diet and diet product after diet product while never helping anybody lose weight and keep it off.

Choose today not to play the game anymore. Look at your own history of dieting – are you any thinner now than when you went on your very first diet? Who do you know who has lost weight and kept it off for a significant amount of time without continuing to ride the diet roller coaster? Call up Jenny Craig or the Atkins people or Weight Watchers or any of your favorite weight loss companies and ask for them to send you statistics on how many of the people paying them their good hard-earned money ever actually lose weight and keep it off – but please don’t hold your breath for them to get back to you.

And if your own diet experiences and the failures of all the “experts” aren’t enough to convince you that diets don’t work it’s hard to argue with researchers at UCLA who did a meta-analysis (a study of 31 other long-term studies) and found that the majority of dieters regained ALL weight lost and THEN SOME and that they would have been better off in the long run simply maintaining their heavier weight rather than dieting in the first place!

Wouldn’t you be happier if you could manage your weight by eating what you wanted when you were hungry and stopping when you were full? Don’t you LOVE the idea of never counting another calorie, carb, fat gram or point? Imagine yourself NOT checking a nutrition label for once or choosing from a menu based on what you really felt like eating, not on what you think you are “supposed” to eat. Free yourself of the shame, guilt and obsession of dieting by vowing to never diet again – REJECT THE DIET MENTALITY!

Intuitive Eating – What to Eat

guilt

So as an Intuitive Eater, what are you supposed to eat?

Well, after many years of dieting this might be a complicated question for you. You may have so many foods on your forbidden list that it might be hard to find anything you will allow yourself to eat. You might be so used to following a plan or a list of good/bad foods that you no longer know your own preferences —  or you might not feel you are capable of choosing after years of having others tell you what you should or shouldn’t eat.

Stop the food fight!

Start eating what you want.

Eliminate the concept of “good” foods and “bad” foods.

Eat what will be satisfying and will make you feel good.

Give yourself unconditional permission to eat.

This might involve a lot of experimentation. It might mean bringing back all the foods you’ve eliminated from your life because somebody, somewhere at some point said you shouldn’t eat them because they had “too many” calories or “too many” carbs or “too much” fat or that they just weren’t “good for you”.

Eat what you want and simply make mental notes of how you feel eating them, how satisfying they are and – importantly- how you feel after eating them. (Do you crash and feel like taking a nap or are you energized? Do you get a headache or feel great? Are you physically satisfied or do you feel drawn back to the kitchen to eat more 30 minutes later?)

The more you restrict the foods you really would prefer to eat the more likely you are to eventually binge on these same foods – or on other substitute foods that you stocked your kitchen with because they were supposedly “less fattening” or “better for you”.

Making peace with food means you no longer have to be conflicted when it comes to choosing what to eat. You eat what you want. You make love, not war, with food.

Eatuitive – Intuitive Eating Blog

Hi. I’m Kris Pina. I created Eatuitive and this blog to share what I’ve learned about dieting, weight loss, body image, eating disorders and non-diet approaches to weight management and health. I am a Certified Intuitive Eating Counselor, an EDIT™ Certified Eating Disorder Recovery Therpist, a Body Type Practical Nutritionist, and a Precision Nutrition Certified Nutrition Coach. Additionally, I am a member of the Central Texas Eating Disorders Specialists (CTEDS), the International Association of Eating Disorder Professionals (IAEDP) and a supporter of the Health at Every Size (HAES) movement.

But please, if you are going to trust me, don’t do it just because of my credentials. Trust me because I spent over 30 years dieting and struggling with disordered eating before learning that the way to get to and stay at a healthy weight (and live a life free of body obsession, restriction, and unhealthy weight fluctuations) is by not cutting calories, carbs or fats or even by cutting out sugar, grains or gluten. Believe it or not, managing your weight is not about you trying to control or cut out anything! In fact, it’s mostly about letting go of control and letting your body do what it’s beautifully designed to do if left to its own devices (which is to keep you at a perfectly healthy weight!)

So, are you ready to give a non-diet lifestyle a try? I hope so because I am truly excited to welcome you, and I look forward to helping you find freedom from dieting, disordered eating, food-related health issues, weight obsession, and body shame.

Click on the links to the right to read articles and watch videos relevant to dieting, non-dieting approaches to weight management, intuitive eating, body image and eating disorder recovery. Browse the blog articles, check out the resources on the site, and post comments and questions. I’ll do my best to get back with you asap. If you’d like to work with me one-on-one, you can find out more about virtual coaching and/or counseling here.