Is it possible to lose weight with intuitive eating??
A lot of people love the idea of intuitive eating but aren’t sure if it’s conducive to weight loss…
Intuitive eating feels like a breath of fresh air if you’re used to restrictive diets.
But some moms come to me and say.. “Well then won’t I just be eating chocolate and chips all day?”
“How can I possibly lose weight when eating what I want?”
But actually, the opposite is true!
Getting used to tuning into your body’s cues and eating foods you love rather than swearing them off actually makes it EASIER to lose weight.
And the truth is… when you stop eating because you’re bored, stressed, angry, tired, etc….
And you start tuning in to your hunger and fullness cues, you learn a lot about WHAT foods your body actually needs (and wants).
Suddenly it’s not a huge portion of fried food or ice cream, but rather enjoying the fried food or ice cream you DO have in combination with other healthy foods that are filling (aka protein, fat, and fiber-rich foods). I call this the PFF method.
By combining the PFF (protein-fat fiber) method with intuitive eating practices you CAN lose weight and it actually is a lot easier than by forcing yourself to restrict into oblivion…
which you know, just backfires and results in eating large amounts of ice cream on the couch while you beat yourself up and then promise that the diet starts again on Monday.
Keep reading for 3 principles for weight loss with intuitive eating
Three principles to losing weight with intuitive eating:
Eat until 80% full. Slow down while you eat + really focus on the food (i.e. not multitasking while eating). This allows you to tune into your body and notice when you’re full.
PFF forever. Eating protein, fat, and fiber at most meals (and definitely protein at every meal+ snack) will keep you full. This is the magic that allows you to avoid big cravings for sugar. Make sure at the very least that your FIRST meal of the day is PFF. If you aren’t a breakfast person, just don’t wait until you’re starving to eat.
Notice your emotions BEFORE you eat. If you notice that you hit the pantry when you’re bored, tired, procrastination, or annoyed…. Find an alternative activity to do when you’re stressed. Put a note on the fridge or pantry to remind you, set a timer for 20 minutes, take a drink of water, and do another stress-relieving activity.
Alternate activities include taking a shower/bath, take a walk, put on a favorite playlist and dance (can also do with your kids if they are driving you nuts ;), do a quick stretch or yoga sequence, call a friend, listen to a motivational podcast, journal out your feelings, etc.
After 20 minutes passes if you still want the food (and you’re hungry)- then eat it! Sit down, slow down, ane enjoy.
