Consciously reject the diet mentality, which focuses on external rules and disconnects you from your body’s internal signals, to prevent unnecessary suffering and foster a healthier relationship with food.
Give yourself unconditional permission to eat all foods, including previously ‘forbidden’ ones, as this permission paradox allows you to truly ask if you want them and prevents the urge to overeat due to deprivation.
Do not stifle or ignore your hunger, as it is a normal biological signal that your body needs to eat, and ignoring it can lead to primal hunger and subsequent overeating.
Aim for satisfaction in your eating experiences, reflecting on what a truly satisfying meal feels and tastes like to you, and how you want to feel afterwards, as neither overeating nor undereating is ultimately satisfying.
Recognize that all bodies deserve dignity and respect, regardless of appearance, and understand that your worth and identity extend far beyond your physical body.
While it’s normal to use food for celebration, expand your toolbox of coping mechanisms for difficult emotions by asking yourself ‘what are you feeling right now?’ and ‘what do you need right now?’ instead of automatically turning to food for comfort.
Honor your health through gentle nutrition by focusing on your overall eating patterns over time, incorporating nutrient-dense foods like vegetables, without self-judgment or rigid rules.
Engage in movement (exercise) in ways that feel good and bring you joy, focusing on how it makes you feel during and after, rather than solely on calories burned or physique, to prevent burnout.
Develop your ability to perceive physical sensations within your body, including hunger, fullness, and the physical manifestations of emotions, as this provides valuable information to meet your needs.
Rather than being driven by external factors, continuously tune into and ride your body’s internal signals throughout the day to guide your eating and self-care decisions.
If you want to heal your relationship with food, put the idea of weight loss on the back burner, as making it your primary goal will interfere with the process of intuitive eating.
Avoid labeling foods as ‘good’ or ‘bad’ (e.g., ‘sinful’), as this moralistic language creates fear, guilt, and can lead to unhealthy relationships with eating, especially in children.
Reduce worrying about food choices, as excessive worry raises cortisol levels, which negatively impacts health and robs you of the joy of eating.
Recognize that binge eating or overeating often stems from a background of deprivation or rigid food rules, leading to an ‘all-or-nothing’ mentality when forbidden foods become available.
To reduce the excitement and fear around ‘forbidden’ foods, systematically reintroduce one specific food (same flavor, same brand) repeatedly until its novelty wears off and it no longer holds excessive power over you.
When reintroducing previously forbidden foods, ensure you are adequately nourished, choose a time to eat without distraction, and engage all your senses (smell, taste, texture) to fully experience and savor the food.
When exploring previously feared foods, identify and create an optimal, safe environment (e.g., eating out instead of at home if having the food in your pantry feels overwhelming) to support your process.
When starting intuitive eating, practice eating without distractions like TV, phones, or podcasts, allowing conversation with others as the only distraction, to foster connection with your body’s signals.
When eating, prioritize savoring the food and being present with the experience, rather than just mechanically slowing down, as true mindfulness involves where your mind is focused.
If eating without distraction is challenging, commit to mindful eating for just one meal or even three bites (first, middle, end) to build connection with your food and body sensations.
When you eat in a way that feels uncomfortable or ‘upsetting,’ respond with self-compassion and curiosity rather than self-laceration, learning from the experience without judgment or penance.
When experiencing self-critical thoughts about your body, mindfully notice the suffering, recognize that many others share this experience, and send yourself good vibes to break the habitual self-laceration loop.
When you find yourself comparing your current body to a past ideal or societal standards, get curious and non-judgmental about how this makes you feel, how it affects your eating, and how it impacts your relationships.
Recognize that you cannot determine someone’s health by their appearance; instead, focus on objective health metrics (like blood tests and EKGs) rather than how your body looks or how your clothes fit.
Do not forbid specific foods for children, as this can lead to obsession, sneaking food, and an unhealthy relationship with eating, instead aiming for food neutrality.
During vulnerable periods (e.g., jet lag, stress), prioritize foundational self-care like adequate sleep, downtime, and making time for civilized meals, as these needs are crucial for well-being.
Recognize that rest and recovery are as crucial as physical activity, and it’s okay to take a day off if you’re not feeling well or motivated, to prevent injury and promote longevity.
While exercising, intentionally cultivate gratitude for your body’s ability to function at its current level and age, especially when facing monotony or self-critical thoughts.
Instead of self-loathing and restriction, approach your well-being with self-love to foster a healthier relationship with your body and food.
When meditating, practice awareness of your breath the entire way, noticing when your mind leaves the breath or when you have partial concentration, as this technique helps improve meditation practice.
Bring your full attention to the process of eating, focusing on the taste, texture, and sensations in your body, and when distracted, gently return your attention to the food.
Participate in structured meditation challenges (like the free New Year’s meditation challenge on the 10% Happier app) to build or reinvigorate a meditation habit, as bite-sized lessons help novices ease into practice.
To implement intuitive eating, consider reading the Intuitive Eating workbook, joining the free online community, or seeking guidance from a certified intuitive eating counselor, especially if you have a history of body shame or dieting.