Welcome to the new Community design. We know there are some big changes to get used to as well some challenges and bugs. Please check out our post about New Updates To The Community as well as Outstanding Bugs. We will continue to collect feedback and bug issues and will work to make improvements.

Intuitive eating and calorie counting

2»

Replies

  • ActionAnnieJXN
    ActionAnnieJXN Posts: 116 Member
    Might work for normies, but my appetite gauge got broken long, long ago, in childhood, as with many overweight people. I can't listen to that old inner voice when it comes to food - I have to listen to a voice outside of that. The voice of logic, truth, and science. Numbers. Facts. Not the inner voice that got me into bad health in the first place. It's an expert at self-deception.
  • annacole94
    annacole94 Posts: 997 Member
    The book is a really great read, and I'd recommend it to anyone. Even you who think you're too broken to ever trust your hunger and body. It's a different way of thinking, but it can work if you do it. just like counting calories works if you do it. There are many paths to health, and not everyone is going to need the same one.

    Most of what the official "Intuitive Eating" line of thinking says... is exactly the advice you'll get here. It's not about eating cookies all day.
    http://www.intuitiveeating.com/content/10-principles-intuitive-eating

    1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

    2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

    3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

    4. Challenge the Food Police .Scream a loud "NO" to thoughts in your head that declare you're "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

    5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

    6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

    7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

    8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

    9. Exercise--Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

    10 Honor Your Health--Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.
  • GoCleanGoLean
    GoCleanGoLean Posts: 71 Member
    Oh hey! Annacole94's reminded me about yet another question I have: how do you know when to stop? I know I'm supposed to eat when I'm hungry and stop when I'm full. That is great. I know when I'm hungry -- hunger is relatively easy to identify. But what about how to know when I'm full? I've tried the frequent check-ins, and all that happens is I get confused. Because there is a point where I'm not hungry, but I'm not full. Do I keep eating? Do I stop?
  • bethanyka
    bethanyka Posts: 170 Member
    GoClean=== that's the part that takes the work, because many associate hunger with emotions, (sad, lonely, happy, bored, angry ...........) it's stopping and really checking in with your body. sitting a while and trying to remove any emotion.
    how hungry am I on a scale from 1-10?
    did that last bite taste as good as the first 100 bites? or is there less enjoyment, i.e. we've had enough.
    It's not easy after years of unhealthy habits, not easy at all.
  • annacole94
    annacole94 Posts: 997 Member
    http://intuitive-eating.blogspot.ca/2007/02/different-hunger-scales.html

    Hunger and fullness are a spectrum. That gives several scales, and says to target staying in the middle. You don't want to be STARVING, and you don't want to eat to SO SO FULL.
  • Sara1791
    Sara1791 Posts: 760 Member
    bethanyka wrote: »
    GoClean=== that's the part that takes the work, because many associate hunger with emotions, (sad, lonely, happy, bored, angry ...........) it's stopping and really checking in with your body. sitting a while and trying to remove any emotion.
    how hungry am I on a scale from 1-10?
    did that last bite taste as good as the first 100 bites? or is there less enjoyment, i.e. we've had enough.
    It's not easy after years of unhealthy habits, not easy at all.

    This is what I learned - but a scale from 1-5. 1-10 sounds more helpful. You want to be satisfied but not full. There are smiley face charts on the Internet that I think are helpful.
  • bethanyka
    bethanyka Posts: 170 Member
    edited February 2017
    Agreed ^ being at 1 doesn't mean that you need to eat right away, and you should not need to get to 10 to be satisfied.
    beginning a meal around 3/4 and stopping around 7/8 would be ideal.
    OR, adjust the scale to 1-5 :blush:
  • bethanyka
    bethanyka Posts: 170 Member
    edited February 2017
    Sara1791 wrote: »

    yes- this is a very good tool. i read it in a book, but it's the same idea.
    thank you for posting. I'm gonna print and put on fridge :smiley:
  • GoCleanGoLean
    GoCleanGoLean Posts: 71 Member
    Bruh. Thanks everyone. I flippin' love you guys.

    Internet hugs and best-day-to-you wishes!
  • kommodevaran
    kommodevaran Posts: 17,891 Member
    Oh hey! Annacole94's reminded me about yet another question I have: how do you know when to stop? I know I'm supposed to eat when I'm hungry and stop when I'm full. That is great. I know when I'm hungry -- hunger is relatively easy to identify. But what about how to know when I'm full? I've tried the frequent check-ins, and all that happens is I get confused. Because there is a point where I'm not hungry, but I'm not full. Do I keep eating? Do I stop?

    I don't know when to stop :s

    But I know how an appropriately large (for me) and balanced portion looks like (and it's a range, not a number of calories/macros) now, after two years(?) of counting. I have to trust my knowledge in this, because I don't always feel full, and if I feel full, it can take 30-40 minutes after I'm finished, so if I eat until I feel full, I get overly stuffed. And when I eat, my appetite is awakened, so my judgement is better before I start eating. So I portion out in advance. Then I will feel not-hungry when the food is gone; and uneasy, because I'm used to that after eating, you shouldn't be able to get down another bite. But I cherish the uneasy feeling now, it's not unpleasant, just new. Like being in a new and strange but nice place.

    I don't even have to hit that "full" feeling right on the head - I just have to fill up periodically. My body will take care of itself if I let it - that is, if I give it access to enough varied and nutritious food, and permission to take what it needs. It's so simple. Food is not the enemy. We are just so good at creating problems :p
  • MelanieCN77
    MelanieCN77 Posts: 4,051 Member
    Intuitive eating was helpful to get me started on my loss, when I had plenty to lose. I can't imagine it would work well if you were within 10lbs or so of goal. I plateau'd on it and started counting cals to make sure I was coming in at a deficit and started losing again. At the end of the day, intuitive eating really is calorie counting, just in a sort of zoomed out way.