Actively reject the mindset of dieting, as it often leads to external focus (macros, weight) rather than internal body connection, causing unnecessary suffering and often leading to rebound weight gain.
Cultivate your ability to perceive physical sensations within your body, such as hunger, fullness, and the physical manifestations of emotions, as this provides valuable information for self-care eating and meeting your needs.
Engage in a consistent meditation practice to develop genuine compassion and reduce reactivity, leading to a more connected and less judgmental way of being.
Cease fighting against your body or hating it, as this prevents you from listening to its signals and getting your needs met.
If pursuing intuitive eating, put the goal of weight loss on the back burner, as making it the primary focus can interfere with the process of healing your relationship with food.
Give yourself unconditional permission to eat all foods, including previously “forbidden” ones, to dismantle the deprivation mindset and reduce the urge to overeat.
Listen to and honor your body’s hunger signals by eating when you are hungry, as ignoring hunger can lead to primal hunger and subsequent overeating.
Strive to eat to a point of satisfaction, recognizing that neither overeating nor undereating is ultimately satisfying for your body and mind.
Detach moral judgments from food choices and eating habits, recognizing that food is not a measure of personal worth or identity.
When you find yourself comparing your body to past versions or others, approach these thoughts with curious non-judgment, noticing how the comparison makes you feel without self-laceration.
When experiencing body dissatisfaction, mindfully notice the suffering, recognize it as a common human experience (widening the lens), and then offer yourself kindness or good wishes.
When struggling with body image, remind yourself that your identity and worth are not defined by your physical appearance, but by your roles, accomplishments, and character.
Minimize excessive worry about food choices, as this stress can elevate cortisol levels, negatively impacting your overall health.
Shift your mindset to view food as a source of enjoyment and pleasure, rather than solely focusing on its health implications, to enhance your overall well-being.
Understand that intense urges to overeat or binge on certain foods often stem from a history of deprivation or rigid restriction, creating a “now or never” mentality.
Systematically allow yourself to eat previously forbidden foods, focusing on the experience and asking if you truly want them and how they make your body feel, which reduces their novelty and excitement over time.
When ready, choose one “forbidden” food (same flavor, same brand), eat it slowly and mindfully after a meal (not driven by hunger), focusing on taste, texture, and how it makes you feel, to encourage habituation.
Avoid being overly rigid or “weird” about children’s access to foods like dessert; allowing occasional, non-dramatized access can prevent obsession and overconsumption.
When eating, focus on savoring the experience, taste, and texture of your food, rather than merely slowing down, as you can slow down and still be mindless.
Especially when new to intuitive eating, minimize distractions like TV or phones during meals, allowing conversation with others to be the only distraction, to better connect with your body’s signals.
If you overeat, observe the feeling of uncomfortable fullness without self-criticism or penance, and note how it might naturally affect your hunger for the next meal.
Empower yourself by recognizing that you are the ultimate expert of your own body, and trust your internal signals rather than external rules.
When you eat in a way that feels upsetting, approach it as a learning experience by exploring the causes and conditions that led to it, and consider what you might do differently next time, rather than dwelling on mistakes.
During vulnerable periods like jet lag or stress, prioritize foundational self-care needs such as adequate sleep, downtime for yourself, and making time for civilized meals, rather than neglecting them.
Adopt a sense of humor and a learning mindset towards perceived “mistakes” in eating or other behaviors, rather than a militaristic or self-lacerating attitude.
Develop a broader range of coping mechanisms for emotions beyond using food, recognizing that while food can be part of celebrations, it shouldn’t be the sole way to deal with feelings.
When experiencing strong emotions or the urge to eat for comfort, ask yourself “What am I feeling right now?” and then “What do I actually need in response to this feeling?”
Cultivate respect and dignity for all body types, including your own, recognizing that health cannot be determined by appearance alone and that all bodies are worthy of respect.
Shift your focus from “exercise” as a militant chore to “movement” that feels good and brings joy, prioritizing how it makes you feel over calories burned or physique goals.
When engaging in movement that isn’t always enjoyable in the moment, acknowledge and appreciate the secondary benefits, such as improved quality of life or post-activity feelings, as a valid motivator.
During workouts, intentionally bring to mind feelings of gratitude for your body’s ability to function and move at its current level, especially when facing monotony or self-criticism.
Recognize that rest and recovery are as crucial as training, and allow yourself to take days off from movement when you’re not feeling well or to prevent injury.
Approach nutrition gently, focusing on overall eating patterns over time rather than rigid rules, and incorporate healthy foods without shame or self-punishment.
Understand that Intuitive Eating is a comprehensive framework of 10 principles; avoid cherry-picking or focusing on only one aspect (like making peace with food) to achieve full benefits.
During meditation, continuously practice awareness of your breath, noticing when your mind wanders or when your concentration is only partial, and gently return your focus.
Develop the ability to have “freeze frame moments” where you notice something, allowing for non-reactivity and greater discernment in your actions and decisions.
If breath sensations are difficult (e.g., due to asthma or a cold), widen your scope of awareness to include an overall sense of the body or even external sounds, allowing uncomfortable feelings to unfold in a more spacious mind field.
When focusing on the breath, experiment to find where you feel its sensations most easily, whether in the abdomen, chest, or nostrils, to support your attention.
If struggling to feel breath sensations, place a hand on your abdomen to feel its movement or a finger in front of your nostrils to feel the airflow, as these physical aids can enhance awareness.
Approach sensationalized nutrition headlines with skepticism, especially those based on epidemiological studies, which show association, not causation, and often lack control for other health factors.
Investigate your family’s history and attitudes towards bodies and eating to understand the generational influences that may contribute to your current body image struggles.
As a parent, work on healing your own body image issues to prevent passing down a legacy of body worries and shame to your children.
Prioritize objective health markers (e.g., blood tests, EKGs) over external appearance or clothing fit as indicators of well-being.
Catch up on previous podcast episodes focusing on exercise, sleep, meditation, and diet to learn healthier ways to build habits with less shame and self-flagellation.
Sign up for a free 21-day meditation challenge, like the one offered in January, to get motivated, inspired, and establish a consistent meditation habit.
Engage in mindfulness practice even during periods of intense grief or sadness, as it can help you notice moments of neutrality or even happiness, opening up new perspectives.
To learn and implement Intuitive Eating, read the book, utilize the workbook, join the free online community, follow related social media, and consider working with a certified counselor if you have a history of shame or dieting.