Health

Feeling Lost with Intuitive Eating? How to Refocus and Get Back on Track

July 25, 2024

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A Certified Eating Disorders Registered Dietitian (CEDRD) with a master's degree in dietetics & nutrition. My passion is helping you find peace with food - and within yourself.

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Are you feeling lost or stuck with intuitive eating? 

It’s easy to feel adrift when the framework you’re working with—intuitive eating—lacks rigid rules and guidelines. The absence of a structured path can sometimes leave you feeling like you’re treading water without making progress.

The ten principles of intuitive eating, as outlined in the book Intuitive Eating by Evelyn Tribole and Elyse Resch, are not meant to be rules but rather mindset shifts designed to help you remove “attunement disruptors” that hinder your ability to listen to your body and eat in a balanced, natural way. Many people struggle with the concept of “normal eating” because they’ve been influenced by conflicting diet advice and the myriad of food rules they’ve followed over the years. It’s a loaded question, but understanding what constitutes “normal eating” is crucial to finding peace with food.

To help you refocus, we’ll use Principle 6 of intuitive eating, “Discover the Satisfaction Factor,” as our guiding star. Focusing on this principle will help realign your approach and make other aspects of intuitive eating fall into place more naturally.

Refocusing with Intuitive Eating Principle 6: Discover the Satisfaction Factor

Satisfaction is central to intuitive eating because it guides your choices and helps you build a more harmonious relationship with food. When you’re feeling lost or stuck, making satisfaction your focal point can help you regain direction and clarity. Here’s how you can use satisfaction to refocus your intuitive eating practice:

Intuitive Eating Steps to Recenter Using the Satisfaction Factor

Create a Consistent Eating Schedule

Set up a consistent eating routine by scheduling your meals and snacks. Use alarms or calendar reminders to help you stick to this schedule. Consistency helps regulate hunger and fullness cues and prevents mindless eating.

Practice the Powerful Pause

Before eating, take a moment to pause and assess your hunger and cravings. This “Powerful Pause” allows you to tune into your body and make mindful eating decisions rather than eating on autopilot.

Pair Carbs, Protein, and Fat

For balanced and satisfying meals, combine carbohydrates, protein, and fat. Consider what you want, what your body needs, and what you have available. This combination helps keep you full and satisfied for longer.

Be Curious About Non-Hunger Related Eating

If you find yourself wanting to eat without actual hunger, explore what might be driving this urge. Are you seeking comfort, distraction, or connection? Understanding the underlying reasons can help you address these needs more effectively.

Enhancing the Eating Experience

Satisfaction isn’t just about what you eat but how you eat. Consider the overall experience of eating:

Plating and Presentation: Take time to plate your food attractively. A visually appealing presentation can enhance your enjoyment.

Lighting and Environment: Create a pleasant eating environment with good lighting and a comfortable setting.

Sound and Connection: Enjoy your food with mindful eating practices and connect with others during meals. Food is meant to be enjoyed, and eating in good company can enhance the overall experience.

Comfort Food and Connection

Comfort food has its place in intuitive eating. It’s about enjoying food in a way that is comforting and satisfying. Eating in connection with others also adds a layer of enjoyment and satisfaction that goes beyond “just” eating.

Key Takeaways

Prioritizing satisfaction can help you refocus and overcome feeling stuck and frustrated. Establishing a consistent eating schedule is a practical step to support this practice—setting reminders or scheduling meals and snacks can reduce decision fatigue and maintain a structured approach. Additionally, practicing the “Powerful Pause” before eating allows you to check in with your hunger and fullness cues, leading to more mindful choices. Balancing your plate with carbohydrates, proteins, and fats enhances satisfaction and helps prevent feelings of deprivation or impulsive eating. It’s also important to explore emotional and environmental factors influencing your eating habits, addressing any underlying issues or triggers. 

By integrating these key strategies, you can gain confidence in your intuitive eating journey and ultimately achieve a more balanced and satisfying relationship with food.

Tune in each week for a new podcast episode to encourage you on your intuitive eating journey.

Listen & subscribe on your favorite platform:  Apple Podcasts  | Spotify | Deezer |  Google

Search for Episode 136: How To Embrace a Healthy Body Image This Summer

Looking for more support on your journey to food freedom and body acceptance?

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