If you’re interested in ditching diets and moving into a practice of Intuitive Eating this is the place to start! Although there are 10 principals (that have been validated by science to improve physical and mental health), we are going to start with just the first 3. Oftentimes, beginning a practice like this can be overwhelming and outcome-based so I want to invite you to do what feels right for you, and what makes sense in your life. I also want to invite you to let go of expectations and allow this experience to unfold with an open mind. Drop any plans to “do it right” or be perfect. Try to be in a space of listening without judgment, be compassionate with yourself, and reach out for more info and support!

Principal 1. Reject the diet mentality.

• Put weight loss up on a shelf (put, or throw, your scale away).
• Redirect or remove yourself from conversations about weight loss, dieting, or any that trigger your desire to restrict your eating in any way. 
• Find social support in real life or on social media, here are some of my personal favorites on Instagram: 
  • Evelyn Tribole
  • Christy Harrison
  • Kimmie Singh
  • Virgie Tovar

Principal 2. Honor your hunger.

• The instinctual communication between your body, stomach, and brain may have been interrupted by diet culture, it could take some time to get these back on track so be patient with yourself on this step.
• Plan to eat regularly throughout the day and observe your body’s reaction to meals, and the space between meals. (Journaling may help you to unpack this process.)
• Eat if you are hungry.

Principal 3. Make peace with food.

• Begin to try to see all foods as equal (broccoli, ice cream, fries, apple pie, baked chicken, gumbo, lasagna, kale, gummy bears, etc.). They ALL fit into a healthy pattern of eating. Our bodies are made to absorb what they need and excrete what they don’t, trust your body and the signals you get from it!
• Give yourself permission to eat what you want, when you want, as much as you want. This step may seem counterintuitive, but it is vital to give yourself and your body the space to make real decisions, not ones dictated by diet culture.

This post is a VERY abbreviated summary of the first 3 steps. If you are interested in exploring Intuitive Eating on a deeper level here are some options:

• Intuitive Eating, THE book by Eveylyn Tribole, M.S., R.D., and Elyse Resch, M.S., R.D., F.A.D.A, C.E.R.D.
• Intuitive Eating, the Workbook by Eveylyn Tribole, M.S., R.D., and Elyse Resch, M.S., R.D., F.A.D.A, C.E.R.D.
• IntuitiveEating.org
• Book an appointment with me! I can help you on your journey through one-on-one counseling sessions. I am a provider with BCBS, UHC, and Gilsbar