[Article updated on 19/09/2023]
New trend ? Magical method to reconcile with your plate? Intuitive eating is getting people talking.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Are you curious to discover its ins and outs?
As a Dietitian, who applies this method with all of my patients, I will explain to you how to eat mindfully, without dieting, with pleasure and without guilt!
What is intuitive eating?
Intuitive eating is a holistic approach to eating that focuses on listening to your body’s internal signals to guide your food choices.
It aims to reestablish a healthy relationship with food by reconnecting with one’s physical and emotional needs, rather than following restrictive or rigid diets (which do not work, since 95% of diets result in weight regain). .
Intuitive eating is based on the idea that our body has innate wisdom to regulate its weight and health.
This means that it is able to tell us when to eat, what to eat and how much to eat, if we are tuned in to our bodily sensations. Yes, this is where things get tricky and you’re going to have to step out of your comfort zone.
This approach emphasizes self-confidence and self-compassion, encouraging individuals to honor their individual needs and let go of the responsibility associated with food.
It’s about forgetting your food beliefs such as “no starchy foods in the evening”, “certain foods make you gain weight”, “detox makes you lose weight”, “eating fruit before the meal is better than after”,… It There are hundreds of them and yet, until now, none have proven effective and sustainable in the long term.
It’s time to try something else, right?
Learn to listen to your body – exercises
Learning to listen to your body is essential to maintaining good physical and mental health. This involves paying attention to the signals our body sends us and responding to its needs appropriately.
The first step in intuitive eating is to relearn how to listen to yourself holistically.
Here are some exercises that can help you develop this listening skill and improve your relationship with your body:
- Meditation : Meditation is a great way to connect with your body. Sitting in a quiet place, close your eyes and focus on your breathing. Observe the physical sensations in your body, tension, tingling or pain. Learn to accept them without judgment and let them pass. Remember that there are audios available for free on the internet to help you if this is complicated for you at the beginning.
- The body scan : Lie comfortably and concentrate on each part of your body, starting with the feet and gradually moving up to the head. Take note of the sensations you feel in each area. This helps you become aware of your body and detect any tension or discomfort. It’s about simply observing what’s happening.
- Mindfulness of food : From now on, at the same time as the other exercises you can apply mindfulness about food. When you eat, become present and aware of each bite. Pay attention to the tastes, textures and sensations that food brings to your body. Listen to hunger and fullness signals and stop eating when you feel full.
- Conscious physical activitye: When exercising, focus on the movements of your body. Feel the contraction and extension of your muscles, the warmth and rhythm of your breathing. Be aware of your body’s limits and don’t push it beyond its capabilities.
- Progressive relaxatione: This technique consists of contracting and releasing each muscle group in the body. Start at the feet, squeeze the muscles for a few seconds, then release them. Then gradually go up to the head. This helps you release tension and connect with your body.
By practicing these exercises regularly, you will develop a better awareness of your body and be able to meet its needs more effectively. Listening to your body will allow you to take care of yourself, avoid injuries and maintain an overall balance between your body and mind.
You can start with 5 min/day, until it becomes automatic for you.
Intuitive eating – putting it into practice
- Listening to hunger and satiety signals : learn to recognize your body’s signals to know when to start eating and when to stop eating. This is the starting point, the very first sensation to observe.
- Food satisfaction : Pay special attention to foods that provide lasting satisfaction and pleasure, favoring foods that are both nourishing and delicious. What positive emotions does this give you? What intensity of pleasure? Does a food usually consumed automatically taste the same when tasted with attention?
- Listening to emotional needs : Recognize that food can be used to soothe emotions, but also look for other ways to manage these emotions without systematically relying on food. Choose to go for a walk, read, watch comedian videos or write rather than eat. To each his own pleasures.
- Respect for your body : Cultivate an attitude of respect towards your body, by adopting food choices that promote physical and mental well-being, without focusing solely on appearance.
- Get rid of traditional diets : Let go of restrictive diets, calorie counting and rigid food restrictions, in order to focus on listening to your body and its individual needs. That’s the only thing that’s reliable in the long term.
Intuitive eating encourages a flexible approach to eating where no food is demonized and associated guilt is abandoned. This allows you to develop a positive relationship with food, based on self-confidence, self-acceptance and respect for your body.