Connect to your body’s internal signals of hunger and fullness, and reject the diet mentality to foster a trusting relationship with food and reduce unnecessary suffering. This self-care eating framework is backed by science and mindfulness.
Practice mindfulness to enhance your ability to perceive physical sensations within your body, as this awareness provides a “treasure trove of information” for understanding your needs and emotions.
Consciously reject dieting and food restriction for weight loss, as it is unsustainable, often leads to rebound weight gain, increases eating disorder risk, and disconnects you from your body’s natural cues.
Eat when you are hungry and stop when you are comfortably full, as ignoring hunger can lead to “primal hunger” and overeating, while respecting fullness prevents discomfort.
Give yourself unconditional permission to eat all foods, including those previously labeled “sinful” or forbidden, to dismantle the deprivation-binge cycle and reduce obsession.
When ready, systematically reintroduce previously forbidden or highly exciting foods (e.g., one food, same flavor/brand) in a nourished state, paying full attention to the experience, to reduce their novelty and emotional charge.
Commit to eating at least one meal, or even just three bites, without distractions like TV, phone, or podcasts, to fully connect with the taste, texture, and your body’s sensations, and to observe where your mind goes.
Identify and question your rigid “food rules” and their origins, recognizing that these internal critics often stem from diet culture and contribute to suffering and guilt.
Expand your range of coping mechanisms for emotions beyond food; when you find yourself reaching for food due to feelings, pause to ask “what am I feeling right now?” and “what do I actually need?”
Recognize that health cannot be determined by appearance, and all bodies deserve dignity and respect; challenge the cultural pressure for a specific body type and focus on your body’s functionality and overall health markers.
Shift your focus from “exercise” as a chore for calorie burning or physique to “movement” that brings joy and feels good in the moment, fostering a sustainable and positive relationship with physical activity.
Incorporate moments of gratitude for your body’s ability to move and function during physical activity, as this can counteract negative self-talk and enhance the overall experience.
Acknowledge that rest is as crucial as activity for overall well-being and preventing injury; it’s okay to take a day off from movement if you’re not feeling well or are fatigued.
Introduce nutrition knowledge gently and over time, after establishing a trusting relationship with food, ensuring it supports your health without becoming a rigid set of rules that interferes with internal cues.
Refrain from labeling foods as “good” or “bad” or “sinful,” as this moralistic language is problematic, especially for children, and creates fear and barriers to a neutral relationship with food.
Be mindful that excessive worry about food choices can raise cortisol levels, detract from the pleasure of eating, and is often based on sensationalized or epidemiological research rather than dispositive evidence.
As a parent, strive to create a neutral and joyful food environment for your children, preventing the transmission of body image worries and rigid food rules that can lead to unhealthy relationships with food.
When you overeat or eat in a way that feels uncomfortable, approach it with humor and curiosity rather than self-laceration, learning from the experience and understanding the underlying causes and conditions.
If you have a long history of body shame, dieting, or disordered eating, consider using the “Intuitive Eating Workbook” or working with a certified intuitive eating counselor for personalized guidance and support.
Focus on the continuous awareness of your breath during meditation, diligently noticing when your mind wanders or when concentration is partial, to deepen your practice and cultivate sustained attention.
Develop the ability to pause and notice subtle cues or significant moments in daily life, allowing for greater discernment, reduced reactivity, and increased patience in your interactions and decisions.