Intuitive eating: How to listen to your body and stop binge eating
It’s no secret that we live in a world obsessed with dieting. Every day, we’re bombarded with messages telling us what to eat, what not to eat, and how to lose weight. It’s no wonder so many of us struggle with our relationship with food.
One way to develop a healthier relationship with food is to practice intuitive eating. Intuitive eating is an approach to eating that is based on honoring your hunger and fullness cues, rather than following strict diet rules.
When you eat intuitively, you become attuned to your body’s natural hunger and fullness signals. This can help to prevent you from overeating or binge eating, as you’ll be more in tune with when your body needs nourishment.
There are 10 principles of intuitive eating that can help you to start eating in a more intuitive way.
1. Reject the diet mentality
The first step to intuitive eating is to let go of the diet mentality. This means forgetting about restrictive dieting, calorie counting, and food rules. Instead, focus on listening to your body and giving it what it needs.
2. Honor your hunger
If you’re hungry, eat! Don’t wait until you’re starving before you eat, as this can lead to overeating. If you’re not sure if you’re actually hungry or not, ask yourself if you have any of the following physical hunger cues:
• Growling stomach
• Low energy
• Headache
• Difficulty concentration
• Irritability
If you are physically hungry, eat until you feel satisfied, not stuffed.
3. Make peace with food
For many of us, food has become the enemy. We’ve been taught to avoid certain foods and to feel guilty when we eat others. It’s time to make peace with food and give yourself permission to enjoy all kinds of foods, without guilt or restriction.
4. Challenge the food police
The “food police” are the voices in our head that tell us we’re bad for eating certain foods or that we shouldn’t eat because we’re trying to lose weight. These voices can be loud and powerful, but it’s important to challenge them.
5. Feel your fullness
Just as it’s important to honor your hunger, it’s also important to honor your fullness. When you’re eating, pay attention to your body and how it feels. Are you still hungry or are you starting to feel full?
There are physical signs of satiety, or fullness, that you can look for, such as:
• A feeling of heaviness in your stomach
• Increased energy
• A decrease in the desire to eat
• A feeling of being “satisfied”
Stop eating when you reach satiety, not when you’re stuffed.
6. Discover the satisfaction factor
The satisfaction factor is all about enjoying your food. When you’re eating, take the time to savor the flavor, texture, and smell of your food. Eating should be a pleasurable experience, so make sure to take the time to enjoy it.
7. Honour your feelings without using food
It’s common to emotional eat, or use food to cope with our feelings. If you find yourself eating when you’re not physically hungry, ask yourself what feeling you’re trying to numbe.
Instead of using food to cope with your feelings, try to deal with them in a more constructive way. For example, if you’re sad, call a friend or take a walk. If you’re angry, punch a pillow or journal.
8. Respect your body
Too often, we’re hard on ourselves when it comes to our bodies. We compare ourselves to others and focus on our flaws. It’s time to start respecting your body, just as it is.
This doesn’t mean you have to love your body, but it does mean accepting it and taking care of it. Show your body respect by eating nutritious foods, moving in a way that feels good, and being gentle with yourself.
9. Make exercise satisfying
Exercise should be something you do because you enjoy it, not because you think you should or because you’re trying to “earn” food. If you don’t enjoy the type of exercise you’re doing, find something else that you do enjoy.
It’s also important to find an exercise routine that fits your lifestyle. If you’re not the type of person who can commit to going to the gym five days a week, that’s okay. Find an exercise routine that works for you.
10. Honour your health—gentle nutrition
The final principle of intuitive eating is to honour your health—gentle nutrition. This means eating in a way that supports your overall health and well-being, without depriving yourself of the foods you love.
For example, if you have diabetes, you may need to be more mindful of the amount of sugar you consume. But that doesn’t mean you can’t still enjoy the occasional dessert. Balance is key.
If you’re ready to start eating in a more intuitive way, there are a few things you can do to get started.
1. Keep a food journal
A food journal can help you to become more aware of your eating habits and patterns. For a week or two, write down everything you eat and drink, as well as the time of day and how you’re feeling when you eat.
2. Eat mindfully
When you eat, really focus on your food. Put away your phone, turn off the TV, and take the time to savor your food. Pay attention to the taste, texture, and smell of your food.
3. Check in with your hunger and fullness cues
Before you eat, ask yourself if you’re actually hungry. During your meal, check in with your hunger and fullness cues to see how your body is doing.
4. Find an intuitive eating coach
If you’re struggling to make the switch to intuitive eating, consider working with an intuitive eating coach. A coach can help you to overcome any roadblocks you’re facing and support you on your journey.Visit Them
Why binge eating happens and how to stop it
Binge eating disorder (BED) is an eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort); a feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and (in most cases) not regularly engaging in compensatory behaviors (purging) like those with bulimia nervosa. Binge eating episodes are usually associated with feelings of emotional distress and a lack of control over eating. It is the most common eating disorder in the United States, affecting 3.5% of women, 1.5% of men, and 1.6% of adolescents.
There are a number of reasons why someone might develop BED, including psychological factors like emotional distress, dieting or food restriction (which can lead to preoccupation with food and an increased hunger drive), and certain personality traits like perfectionism and impulsivity. There is also a strong genetic component to the disorder, with studies indicating that it runs in families.
There are a number of different ways to treat BED, but the most effective approach is a combination of cognitive-behavioral therapy (CBT) and medication. CBT helps people to learn new skills and habits around food and eating, and to develop a healthier relationship with their body and food. Medication can be used to help reduce impulsive eating behaviors and to address any underlying mental health conditions (like depression or anxiety) that may be contributing to the disorder.
If you or someone you know is struggling with BED, there is help available. Treatment can be effective in reducing binge eating episodes and helping people to develop a healthier relationship with food and their body.
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