|Studying nutrition in Hawaii|
A concept relatively new to me that I first heard about on a Jess Lively podcast, and recently have done some of my own research, may be the key to successful weight loss and long term health. Intuitive Eating.
Intuitive eating is defined as "the dynamic process-integrating attunement of mind, body, and food" (Tribole, 2012). This means having a connection to your body's internal cues for hunger and satiety, and letting them regulate your food intake. It means mindfulness, attention, awareness, and self-love. If you're thinking, "Whatever! If I ate whenever I was hungry I'd be eating all the time!" Then great, that's what I thought too. But there is more to it.
It consists of four main components:
- Unconditional permission to eat when hungry and whatever food is desired.
- Eating for physical rather than emotional reasons.
- Reliance on eater's internal hunger and satiety cues determines when to eat and how much.
- Body-Food Choice Congruence-- choosing foods mindfully based on how your body responds to them (Tylka, 2013)
So how does it work? You basically focus on the food that you are eating. Enjoy it, taste it, feel it, and stop when you feel full. I don't know about you, but I have always had a hard time feeling when I am full. Fortunately, research shows that eating mindfully at one meal will reduce intake later on in the day because you vividly remember what and how much you ate (Higgs, 2011). So even if you can't quite recognize those innate signs of hunger and satiety, because we have been training ourselves to ignore or override them for most of our lives, just start by paying attention. The next meal you sit down to try to eliminate distractions, focus on each bite, and acknowledge how you feel before, during, and after the meal. I'm trying it too, so I'll be right there with you. I'd love to hear what everyone thinks about intuitive eating and if you are willing to try it or if it is working for you!
|Yep, still trying to find my balance|
Higgs S, Donohoe JE. Focusing on food during lunch enhances lunch memory and decreases later snack intake. Appetite. Vol 57. England: 2011 Elsevier Ltd; 2011:202-206.
Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Ei- senberg M. Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare 5 years later? J Am Diet Assoc 2006;106(4):559-68. doi:10.1016/j. jada.2006.01.003.
Tribole E, Resch E. Intuitive Eating. A Revolutionary Program That Works; 2012:1-344.
Tylka TL, Kroon Van Diest AM. The Intuitive Eating Scale–2: Item refinement and psychometric evaluation with college wo- men and men. J Couns Psychol 2013;60(1):137-153.