By Bailee Stones
“I need to go to the gym to work off that pumpkin pie.” With the holidays around the corner, hearing a phrase similar to this one is not an uncommon occurrence. In fact, it has become a norm for people to experience poor body image and dissatisfaction with eating habits. I have experienced similar feelings, and if you have too, know that you are not alone. A study at Cornell University tells us that 90% of normal weight females long to be thinner. It’s no wonder magazines and online articles offer diets and surgeries, promising confidence to those struggling. It can be easy to fall prey to these messages when you are looking for a quick fix to this common problem.
The good news is that it doesn’t have to be this way. You can find comfort through a method that optimizes freedom while honoring the body’s needs. The best approach to frustration with body and diet involves implementing mindfulness and principles of intuitive eating.
“Intuitive eating” is a term coined by registered dietitians Evelyn Tribole and Elyse Resch in their published book, Intuitive Eating. It refers to a way of eating that promotes flexibility and freedom by relying on the body’s physical sensations of hunger and fullness. This approach encourages people to simply eat when they are hungry and stop when they are full. It does not involve counting calories or cutting out food groups. Rather, it involves trusting your body to tell you what it needs. Our bodies are equipped with cues that notify us when we are hungry or full. Honoring these innate cues not only shows respect for our bodies but is key to intuitive eating.
To further explain this approach to wellness, imagine a rushed morning where you quickly grab a banana as you run out the door for work. Your stomach growls more frequently as the day progresses. By the time you reach lunch, you feel ravenous and out of touch with feelings in your body. As a result, you continue eating past fullness and end up stuffed. Can you relate?
This situation demonstrates the concerns of being disconnected from sensations of hunger and fullness. Hunger and fullness signals are wiser than external diet culture in that they are the body’s way of protecting your health. They alert your brain when more fuel is needed so your body can function at its best. Ignoring these cues causes them to weaken over time until you are completely dissociated from satiation feelings. The concern with this revolves around a greater tendency to overeat or restrict food intake, both of which damage overall health. By obeying the body’s signals, you won’t go hungry for too long, giving your body steady fuel throughout the day. This is vital for maintaining proper energy levels and optimal brain function. Attention level will increase, and it may even make day to day work a less dreadful experience.
Intuitive eating may be a foreign concept as it does not rely on common diet principles. Contrary to dieting, there is no such thing as “good” or “bad” foods. An apple is not good, and a cookie is not bad. The way we think about food holds power in our mood and satisfaction. Labeling food as “unhealthy” or “healthy” immediately puts restraints on our choices. You may feel restricted and trapped in adhering to the rules of a specific diet. Everyone knows that when a mom tells her child to not touch the stove, the child’s desire to touch it increases. It is the same way when we put limits on our food choices. Alternatively, giving ourselves unconditional permission to eat allows us to trust our bodies to dictate what it needs. When we do so, we will not only feel stronger physically, but feel happier mentally and emotionally.
Some will be quick to point out that there is no sense of control in this method, and they fear they will eat too much “junk food.” You may agree; I know I did too for a time. While that is a possibility, it is important to remember that it will only hold true initially. Think about it: if you have been depriving yourself for years on sweets, once you have permission to eat them freely, you may overeat them. However, you will probably lose interest in ice cream after your sixth cone. Over time when initial excitement over a particular food wears off; the body will crave variety. In this stage, you actually gain control and enjoy eating in a flexible, healthy way.
Furthermore, when the focus of eating shifts from a set number of calories to getting in touch with body signals, you will feel more appreciation for your body. You can feel joy in what your body is capable of and what it can tell you. When these values guide decisions regarding food, you will experience less frustration and feel more confident in yourself. Additionally, the ability to get in touch with the present moment and interpret what your body is feeling is a valuable skill that extends well beyond living a healthy lifestyle. Intuitive eating teaches us to recognize our needs and address them. This is a vital tool for maximizing happiness that extends to all areas of self-care.
With this in mind, it is normal to be hesitant about trying a new approach to eating. Because it contradicts the blaring voices of society to cut out food groups and restrict food intake, you may feel uncomfortable trusting your body. It is important to remember in the midst of the destructive habit loop of unhealthy eating that there is a way out. Freedom from obsessive thoughts, lack of energy, and body dissatisfaction can be found through a simple approach to wellness. The process of eating intuitively may seem unfamiliar, and it will take practice, but it is worth it. Intuitive eating is a flexible method that will reduce stress around food consumption. With the diet culture that so prevalently surrounds us, make the courageous decision to do what is unpopular. Tune out the thoughts of diets and find joy in listening to your body. I promise you won’t regret it.
Check out our Mindfulness Module and Body Appreciation Mini-Module for more about how mindfulness can improve your physical, emotional, and mental well-being.