What is Intuitive Eating?
by Kendra Kaczmarski
Intuitive Eating is a self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 125 studies to date (intuitiveeating.org).
Why Consider Intuitive Eating?
A common qualm with intentional weight loss through dieting is that it is unsustainable long-term for the vast majority of people. In fact, up to 97% of individuals regain lost weight in the years following a diet and 67% of those individuals gain more weight than they initially lost. [2] Importantly, research has shown that this weight regain occurs regardless of the rate or method with which weight is initially lost. [1]
As a result, many individuals return to dieting once the scale begins creeping back up, resulting in a pattern of weight loss and regain over time. This weight pattern, known as “weight cycling” is associated with detrimental effects to our health, including increased risk of heart attack, increased abdominal fat, risk of stroke, high cholesterol, high blood pressure, metabolic syndrome, and all-cause mortality. [3]
Oftentimes yo-yo dieters begin to feel at war with their bodies, as if they are residing in a body that they are unable to trust. This lack of trust erodes self-esteem and feeds into a negative relationship with food. Over time, disordered eating behaviors such as restrictive eating, purging, skipping meals, fasting, over-exercise, avoiding social events, etc. become more likely and more common.
Intuitive Eating is a framework for eating that enables individuals to improve their health regardless of body size by placing weight loss on the “back-burner” and encouraging individuals to make peace with food and their bodies. In by allowing ourselves to eat the foods that we love and learning about the foods that make us feel best, we enable ourselves to disrupt harmful cycles and behaviors such as binging/restricting, secretive eating, weight loss/ regain, negative self-talk and disordered eating. Making peace with food allows us to restore trust in our bodies and eventually see food as a neutral and joyful part of life, instead of something to fear or obsess over.
Research on Intuitive Eating has identified many positive health effects including:
Improved self-esteem and quality of life
Decreased depression & anxiety
Improved weight stability
Decreased total and LDL cholesterol
Improved blood pressure
Reduced dietary restraint and restrictive eating
Increased interoceptive awareness
Decreased disordered eating behaviors & risk of eating disorders
Improved body satisfaction
Increased physical activity
Increased energy levels
The 10 Principles of Intuitive Eating:
Reject dieting- Decide to pursue health through another lens. Put weight loss on the back-burner and turn your focus to health behaviors.
Honor your hunger- Listen for hunger signals and keep yourself adequately fed throughout the day
Make peace with food- reduce “black and white” thinking around food and adopt an “all foods fit” mentality
Challenge the food police- reduce shame around eating and address negative self-talk. Establish healthy boundaries with your loved ones.
Discover satisfaction- understand the aspects of food that satisfy you and learn how to honor them
Understand fullness- learn how to sensate fullness so that you leave the table comfortable and satisfied
Cope with emotions with kindness- understand that while food may soothe difficult moments, it is important to develop effective coping skills to manage emotions long-term.
Respect your body- accept your genetic blueprint. Learn ways to honor your body through self-compassion and taking care of oneself.
Exercise- shift your focus to how exercise feels. In place of aesthetic goals, learn to focus on what the body is capable of doing, what types of exercise bring you joy, and how movement can enhance your life.
Honor your health with gentle nutrition- make food choices that honor your health and taste buds while making you feel good. Acknowledge that progress and balance are the goal- not perfection.
Pongo Power is working on an Intuitive Eating course and coaching program for clients. Stay tuned for more information on this exciting endeavor!
References
MacLean PS, Higgins JA, Jackman MR, Johnson GC, Fleming-Elder BK, Wyatt HR, Melanson EL, Hill JO. Peripheral metabolic responses to prolonged weight reduction that promote rapid, efficient regain in obesity-prone rats. Am J Physiol Regul Integr Comp Physiol. 2006;290:R1577–1588.
Sarlio-Lahteenkorva S, Rissanen A, Kaprio J. A descriptive study of weight loss maintenance: 6 and 15 year follow-up of initially overweight adults. Int J Obes Relat Metab Disord. 2000;24:116–125.
STROHACKER K, CARPENTER KC, MCFARLIN BK. Consequences of Weight Cycling: An Increase in Disease Risk? Int J Exerc Sci. 2009;2(3):191-201.
