Sharing my learnings from the book, Intuitive Eating by Evelyn Tribole & Elyse Resch
Intuitive Eating by Evelyn Tribole & Elyse Resch
When it was first published, Intuitive Eating was revolutionary in its anti-dieting approach. The authors, both prominent health professionals in the field of nutrition and eating disorders, urge readers to embrace the goal of developing body positivity and reconnecting with one’s internal wisdom about eating―to unlearn everything they were taught about calorie-counting and other aspects of diet culture and to learn about the harm of weight stigma. Today, their message is more relevant and pressing than ever. With this updated edition of the classic bestseller, Evelyn Tribole and Elyse Resch teach readers how to:
• Follow the ten principles of Intuitive Eating to achieve a new and trusting relationship with food
• Fight against diet culture and reject diet mentality forever
• Find satisfaction in their food choices
• Exercise kindness toward their feelings, their bodies, and themselves
• Prevent or heal the wounds of an eating disorder
• Respect their bodies and make peace with food―at any age, weight, or stage of development
• Follow body positive feeds for inspiration and validation
- Aims to expose broken promises of the diet industry and lay the foundations of a saner approach to healthy eating
- dieting damages our relationship with food. It prevents us from enjoying our meals, makes us neurotic and often leads to weight gain.
- deprivation leads to overeating. Our bodies experienced diets as famine – a threat to survival. They respond to this crisis by producing bio chemicals that create near-irresistible urges to load up on calories when these next become available.
- Intuitive eating – your body already knows how to eat healthy. All you need to do is remember how to listen to it.
- honoring your hunger
- every time you eat something, rate your hunger. Over time, you’ll start to see patterns. This can point you to what your body needs and when.
- making peace with food
- rather than fighting your cravings, you need to work on them.
- list food you find appealing, highlighting you’ve been restricting and check in with yourself. If those food taste and feel good, give yourself permission to continue eating them. It doesn’t mean eating as much as you like. It’s about becoming more attuned to your body’s needs
- conscious eating
- aim is to suspend judgment and observe yourself eating
- honoring your hunger
- Indulgence warrants punishment. Trying to stick to the straight and narrow path doesn’t lead to virtue – it traps us in a cycle of abstinence and guilty bingeing.
- Restricting foods you enjoy isn’t just a matter of calories – it sends you on an emotional roller coaster ride
- ignoring the food police makes for a healthier approach to eating
- food police – internal bureau of dietary investigation that’s memorized every food rule you’ve ever picked up.
- identify irrational thinking. Replace them with something more reasonable.