
Mindful Eating and Intuitive Eating- How to Make It Work for You
Let’s talk about food—but not in the way you’re used to.
We’re skipping the calorie counting and macro math today. Instead, we’re diving into something revolutionary: mindful eating and intuitive eating. These practices can help you rebuild your relationship with food and your body, creating a foundation for long-term health and well-being.
So, what exactly is intuitive eating? And how does mindful eating fit into the picture? Let’s break it down.
What is Intuitive Eating?
Intuitive eating is about getting back to basics—listening to your body’s natural signals of hunger, fullness, and satisfaction. It’s not a diet. In fact, it’s the opposite. Instead of following rigid rules about what, when, and how much to eat, intuitive eating encourages you to tune into your body’s needs.
This concept was first introduced by Evelyn Tribole and Elyse Resch in their 1995 book Intuitive Eating: A Revolutionary Anti-Diet Approach. The framework they developed includes 10 principles designed to help you reconnect with your body and let go of unhelpful food rules.
Here’s a sneak peek at the 10 principles:
Reject the diet mentality—Let go of the idea that your worth is tied to a number on the scale.
Honor your hunger—Feed your body when it tells you it’s hungry.
Make peace with food—Allow yourself to enjoy all foods without guilt.
Challenge the food police—Silence the voices in your head labeling foods as “good” or “bad.”
Discover the satisfaction factor—Learn to truly enjoy your meals.
Feel your fullness—Pay attention to when your body feels “enough” has been eaten.
Cope with your emotions with kindness—Learn to address emotional needs without using food.
Respect your body—Stop comparing yourself to unrealistic standards.
Movement—Feel the difference—Find ways to move your body that feel good to you.
Honor your health with gentle nutrition—Choose foods that nourish you, but don’t stress about being perfect.
How Mindful Eating Complements Intuitive Eating
Mindful eating takes the principles of intuitive eating and adds a layer of awareness. It’s about being fully present during meals, noticing the flavors, textures, and smells of your food, and checking in with how your body feels as you eat.
When you eat mindfully, you might notice:
How good your favorite meal tastes when you’re not scrolling on your phone.
The difference between true hunger and eating out of boredom.
How your body signals “I’m full” before your plate is empty.
Mindful eating encourages you to slow down and savor your food. It’s a simple but powerful practice that can transform how you approach meals.
Why This Approach Works
By the time most of us are adults, we’ve been conditioned to eat for reasons other than hunger. Maybe it’s 6 p.m., so it’s “time for dinner.” Or maybe you had a stressful day and find yourself diving into a bag of chips.
Sound familiar?
Intuitive eating and mindful eating help us get back in touch with our natural instincts. Babies, for example, eat when they’re hungry and stop when they’re full. There’s no overthinking, guilt, or food drama involved.
While we can’t erase years of cultural messaging overnight, practicing intuitive and mindful eating can help you:
Break free from the diet cycle.
Feel more satisfied and less stressed about food.
Make choices that honor your body and your health.
How to Get Started
Here are some simple ways to dip your toes into mindful and intuitive eating:
Pause before meals: Take a moment to assess your hunger level. Are you eating because you’re truly hungry, or is something else at play?
Slow down: Put your fork down between bites and chew thoroughly. Notice how the food tastes and how it makes you feel.
Be curious: If you’re craving a certain food, give yourself permission to eat it. Pay attention to how it satisfies you.
Reflect: After eating, check in with yourself. Are you comfortably full? Still hungry? This practice helps you fine-tune your awareness over time.
Intuitive and mindful eating are not quick fixes, but they are sustainable. They’re about building trust with your body and breaking free from the exhausting cycle of dieting and food guilt.
Remember, this is a journey. Be patient with yourself as you practice these principles. And most importantly, know that food isn’t just fuel—it’s also joy, connection, and nourishment for your soul.
Ready to explore intuitive and mindful eating for yourself? Start small, be kind to yourself, and savor the process. You’ve got this!
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