Anyone ever actually lost weight with Intuitive Eating?

mazmataz · February 2014

I'm currently stuck in one of those states of limbo where I have no energy to exercise and no motivation to count calories. I've been in this state since Christmas pretty much. Good news is I haven't gained any weight. Bad news is that my attitude towards 'dieting' or whatever PC term you would prefer to use sucks at the moment...I'm sick of gaining and loosing the same 10lbs, I'm sick of having dieted for over 15 years and still not knowing what it feels like to be slim, I'm sick of my seeing my friends not having to worry about what they eat. And on that note...what's the deal with this apparent obesity epidemic?! Out of all of my friends, on both sides of the Atlantic (Scot living in Canada right now) I'm the only one with a weight problem!! Where do all of the other obese people hang out??!!

Anyway, recently I came across the concept of Intuitive Eating (well more of a rediscovery, I have dabbled before) and I went to the library and got the Intuitive Eating book by Evelyn Tribole and Elyse Resch. I loved the idea...I mean what large person with an even larger appetitie and a serious sugar addiction wouldn't love the idea of eating without restriction, always eating when hungry etc etc. I jest, but I do get the idea i.e. retuning into your body's natural hunger signals...I'm a hippy at heart and I do respect the ethos. However I'm also aware that years of eating lots of non-natural things, often in excess, probably sent these signals packing years ago.

So with something to get me fired up again, I went and joined the forum which goes with the book. Naturally, the first board I clicked on was 'Success Stories'. So, out of 6 pages of 'success' stories, not one person had come on to report actually losing any weight! It was all 'oohh I feel so much better about my current weight!', or 'I'm the same weight I was 2 years ago when I started, yay!' or 'I gained 40lbs, but I'm really okay with it!'.

So just puting it out there...has anyone ever lost any weight with IE alone? I get the idea of shifting the weight first and training yourself to eat when hungry etc later...but as an actual weight loss tool?

Also, anyone who would like to give me a kick up the butt for my current attitude is more than welcome to do so ;-)

cwolfman13 · February 2014

If your signals and cues don't work, it won't work. I counted calories and lost about 40 Lbs...along the way I re-learned how to eat and re-set those cues. I maintained for another 9 months eating intuitively with no problem.

I'm currently logging because I'm in another cut...I can't rely on my intuition at the moment because I'm also training for an endurance event and my body intuitively and naturally wants to replenish the energy I've expended training...so I could easily maintain doing what I'm currently doing but my cues are going to have me eating to maintenance.

I personally think the goal of calorie counting should not only be to lose weight, but to learn proper portion control, moderation, etc...if you don't know those things, you intuitively won't practice them...they are learned. And if you've been an over eater for any length of time, your hormones are messing with your hunger signals and cues.

Personally, I think intuitive eating is more of a maintenance thing than a cutting/dieting thing.

editorgrrl · February 2014

Nope. Like most of the people you'll find here at MFP, I lost by logging everything I eat accurately & honestly. Logging ain't fun, but it gets better. Now it's like flossing—something I do habitually because it's good for me.

Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

mazmataz · February 2014

I really should know better...this time 3 months ago I had it all ticking over nicely. I was working through New Rules of Lifting, had my TDEE-20% and macros worked out to the dot, read everything that Sara2k1 and Sidesteel (and you too cwolfman13!) had to say on here...and it felt awesome having that knowledge and control. I just can't get my head back into it, and I guess that reading up on IE convinced me that I was flighting my body and that the nice easy route of basically eating what you like sounded lovely (kidding myself really).

However the fact that I have trawled the internet looking for one IE weight loss success story and failed says it all really. Like you say wolfman, I think that the system needs to be reset or retrained before anyone can trust their natural eating cues.

Still, it would be interesting to see if there is anyone out there that this has worked for...? Maybe someone who has only recently had some weight problems?

Sabine_Stroehm · February 2014

I don't know that I'd say I lost with intuitive eating. But I did lose my weight without counting. I did (and do) a slow carb approach. These days I'm pretty much just doing something resembling south beach phase 3, (with the occasional phase 2 thrown in when I over indulge...there's not much of a difference).

I lost by trying to build my meals and snacks around nutrient dense, high fiber vegetables, lean meats, dairy, fruits, and some whole grains. The rest took care of itself.

I've maintained by following basically those principles, but rather intuitively approaching it.

I logged here for about a year or 2. Didn't gain or lose. I went back to not logging. I've lost a few pounds by eating a bit more deliberately...but still not logging.

WendyTerry420 · February 2014

If your signals and cues don't work, it won't work. I counted calories and lost about 40 Lbs...along the way I re-learned how to eat and re-set those cues. I maintained for another 9 months eating intuitively with no problem.

I'm currently logging because I'm in another cut...I can't rely on my intuition at the moment because I'm also training for an endurance event and my body intuitively and naturally wants to replenish the energy I've expended training...so I could easily maintain doing what I'm currently doing but my cues are going to have me eating to maintenance.

I personally think the goal of calorie counting should not only be to lose weight, but to learn proper portion control, moderation, etc...if you don't know those things, you intuitively won't practice them...they are learned. And if you've been an over eater for any length of time, your hormones are messing with your hunger signals and cues.

Personally, I think intuitive eating is more of a maintenance thing than a cutting/dieting thing.

^^ This. Totally. If you are careful and consistent with logging, you can reset your cues, but I wouldn't trust them until you've done that.

flame_retardant · February 2014

I might be doing IE 'cus I just eat when I'm hungry and stop when I'm full. I've been doing this for the last 1.5months - don't think it's made a real difference for me. The big factor was changing what I ate: instead of candy, I ate carrots or peas for snacks. Also cut down on the amount of rice significantly.

Initially, I felt hungrier 'cus I wasn't used to eating so little rice. But now, my body's adjusted to the smaller portions. So for a week or two, you might have to eat less than what you think you need in terms of carbs and wait for your body to adjust. Just don't limit your vegs & protein, & it should work out.

wild_wild_life · February 2014

Yeah. Not sure. I think the concept of IE is great but the physiological reality is that our bodies want to keep a little extra fat around. Any weight loss plan based on the assumption that we somehow intuitively "know" the right amount to eat to lose X lbs seems flawed. I think being mindful about what, when, how, where and why we eat is wonderful but am not sure it's quite enough for weight loss without some accompanying strategy for actually eating less than we need.

Have you looked into intermittent fasting? Meal timing is one way to reduce overall intake without counting calories. Low carb is another. I don't count calories anymore either and my weight was creeping up. I recently started a version of the Warrior Diet where I eat lightly during the day and a larger meal in the evening and this really seems to be helping. I think it's all about strategy -- what is the easiest way to trick ourselves into eating at a deficit. IE is definitely part of it but I doubt it works alone in most cases since our bodies just don't work that way. My $.03.

likitisplit · February 2014

I can maintain with intuitive eating but, in order to do anything else, I have to track.

concordancia · February 2014

Basically, I try to eat intuitively with logging to help me retrain myself.

My husband's intuitions never broke: it is really hard for him to understand why I struggle and at first he tried to explain that food is just fuel, you just eat when you are hungry...Well, if I can confuse emotions with hungry, I can justify eating all the time!

In general, I think telling the obese to just follow intuitive eating is pretty ignorant of all of the factors that go into obesity. Yes, we can relearn, but we can't just go from overeating to "intuitive" eating without many, many steps and much time involved. For someone who is just a bit overweight from consecutive five pound holiday gains without losses in between, it is probably a more logical solution.

juliacatherine1 · February 2014

I actually first heard about IE in a class called sociology of food and eating and coincidentally it was mentioned after the lecture on how people force themselves to eat a certain way to fit into a certain dress size or for men, to attain that MANLY, muscle man image. The way we eat is that we don't eat food, and we don't rely on our bodies to tell us when to eat. I feel like it's a great idea for a person who doesn't know how to eat as a result of starvation diets for years. It's kind of an ideal idea, but very different.

Sunbrooke · February 2014

I can lose weight eating intuitively, but here is the catch; I don't need to lose weight. I have never been a binge eater, had portion problems, I don't get really strong cravings, and I'll eat just about anything. So, when I'm hungry and I'm trying to lose weight, I have no problem making lower calorie choices, which I have been memorizing since Jr. High. I'll actually go overboard if I don't track my calories. Basically, I would imagine that eating intuitively would be really hard as a weight loss method for someone who tends to overeat, or has problems with strong cravings.

It might be a better plan to practice intuitive eating, while tracking calories. Maybe you could write everything you eat down in a notepad and enter it at the end of the day. This way you could *kitten* and make adjustments the next day. I think you can learn to eat intuitively, but how can you do it if you don't know what the feelings are? Also, you need to learn to kinda have an idea of macros throughout the day or week.

Skarlet13 · February 2014

Good topic. Anyone else not know when they're hungry or full? These cues seem to be broken for me. I just don't get hungry or full, but I love to eat (prob because of the lovely chemicals eating releases in your brain).

At the moment I'm not counting calories but I am counting servings. I stopped losing so I figure I'm eating at maintenance.

vvvalentines · February 2014

IE plus some "common sense" eating "rules" helped me lose my first 15 lbs without tracking calories or being really strict with myself. For me, that meant having lots of vegetables (steamed or baked) with my meals, doing most of my eating at home, and not keeping lots of "treats" or cookies/candy/crackers around the house. During that time I was still drinking 2% milk, wasn't choosing "diet" options (except when dining out, when I would generally pick "lighter" options that were under 600 or 500 calories depending on the restaurant,) and was having the occasional mixed drink or glass of wine. I also walked about a mile three times per week just as part of my daily routine going to and from school.

Jess732008 · February 2014

Basically, I try to eat intuitively with logging to help me retrain myself.

My husband's intuitions never broke: it is really hard for him to understand why I struggle and at first he tried to explain that food is just fuel, you just eat when you are hungry...Well, if I can confuse emotions with hungry, I can justify eating all the time!

In general, I think telling the obese to just follow intuitive eating is pretty ignorant of all of the factors that go into obesity. Yes, we can relearn, but we can't just go from overeating to "intuitive" eating without many, many steps and much time involved. For someone who is just a bit overweight from consecutive five pound holiday gains without losses in between, it is probably a more logical solution.

I agree. Some people do great with intuitive eating and they lose huge amounts of weight. I would reocmmend people at least try it to see if it works for them. I do okay with intuitive eating now that I have been just tracking maintenance calories. I have gone off plan for a few weeks and not really gained, even when I thought I should have. I do great at first, but then my portion sizes get bigger and bigger and I start gaining weight. I cannot lose using intuitive eating, though. Losing while tracking is hard enough for me. Losing is my weakness in healthy living. I am horrible at it. I really don't like feeling hungry and uncomfortable and lacking energy every day. Yes, that is a bad attitude and something I really need to work on.

vvvalentines · February 2014

Good topic. Anyone else not know when they're hungry or full? These cues seem to be broken for me. I just don't get hungry or full, but I love to eat (prob because of the lovely chemicals eating releases in your brain).

At the moment I'm not counting calories but I am counting servings. I stopped losing so I figure I'm eating at maintenance.

I've found that being more mindful of (though not cutting out) things like added sugar and caffeine have helped me get a better sense of when I'm "really" hungry or "really" full. When I "think" I'm hungry, I'll have a light snack like a couple crackers with cheese, a piece of fruit, or a small amount of leftover meat or vegetables. If I'm still hungry twenty minutes later, then I have a bigger meal.

When I crave a specific food, I try to think about what it might mean my body "really" wants. Some nutritionists and doctors suggest that chocolate cravings signal a possible magnesium deficiency, for example, and wanting to chew on ice or a craving for red meat means you're low on iron. Similarly, when I think I want sweets, I usually really just need energy of any kind--sugar just happens to be the easiest for the body to use, so it's what it craves when you don't have enough food.

lisarayturner · February 2014

I do think you can lose weight by eating intuitively. I consider myself a success story - it's taken me many years (about 20), but in that time I've dropped 65-70 pounds (depending on the week

). I'm not at my ideal body weight - I'd still like to drop 25-30 pounds. (I have a goal to achieve a 100-pound weight loss eventually.)

I love the ideas of intuitive eating, but to lose weight, one has to do move more and eat less (that annoying thing we've heard so many times). Lots of ways to do that, and it's a complex and difficult project.

bebreli · February 2014

I don't know if you would call it intuitive eating, but I went through a period where I was watching my calories and exercising and gaining and gaining. I have a few MFP friends who went through this also. I quit it all and went back to what I considered my "normal" eating and exercise and I did lose about 30+ lbs. I can and do maintain at that weight without counting any calories. All staying within a normal BMI. My issues are more with body recomposition.

likitisplit · February 2014

Good topic. Anyone else not know when they're hungry or full? These cues seem to be broken for me. I just don't get hungry or full, but I love to eat (prob because of the lovely chemicals eating releases in your brain).

At the moment I'm not counting calories but I am counting servings. I stopped losing so I figure I'm eating at maintenance.

I've found (through MFP) that I get very, very hungry on "enough" calories when my macros are out of whack. I've also found that I need to make sure I eat dried beans, a leafy green (besides salad), a root vegetable (besides potatoes), and a squash at least once a week and fruit every other day. Keeping to that minimum level of healthy eating keeps me in balance.

WBB55 · February 2014

I can maintain eating intuitively IF, and ONLY IF, I 100% eat only a non-processed, whole foods, vegan diet and don't drink any alcohol.

But it's too restrictive for me to be happy. I LOVE DAIRY TOO MUCH. I LOVE BEER TOO MUCH.

silken555 · February 2014

I'm an emotional eater so IE wouldn't work for me seeing as my hunger cues get superceded by extreme emotion. I've made myself sick eating too much because I kept getting hunger signals. They were actually just my emotional stress. I still have a very difficult time gauging when I'm actually hungry when my emotions are wack. That's where calorie counting is a blessing!

ILiftHeavyAcrylics · February 2014

I can maintain with it but not lose, and I always end up with WAY too many carbs and not nearly enough protein.

When my husband tries it he gains steadily. He'd like to be able to do it because he's on a submarine six months of the year and logging is difficult, but his natural hunger cues aren't honed well enough for it to work.

I also suspect that both of us have a strong tendency toward self-deception. If I'm allowed to eat anytime I'm hungry I'll convince myself I "need" more when I really don't.

anybodys_fruit · February 2014

Yes! I have! I am a mostly 80/10/10 vegan now but I learned about intuitive eating from josie spinardi on youtube and continue to use that mindset. I am actually on MFP to track ratios, trends, fitness, and success. I definitely do not believe in calorie restriction. I know that it works for others but it definitely does not work for me (it is tedious and boring and life should be abundant and beautiful!). I used to have an eating disorder and whenever I get back into the "I have to count calories" mindset it is too much of a temptation to go back down that path. I know this isn't the most popular opinion, but hey, I hope it helps you out!

anybodys_fruit · February 2014

I suppose I should add that when I do it I eat very nutrient dense foods that have lower calorie content, so between 80/10/10 / Vegan principles and an intuitive eating mindset, I have found the most success (and health!).

beamer0821 · February 2014

this is kind of Geneen Roth's style as well, she writes REALLY well on the subject. im for that type of eating but it takes time to get there i think. (Geneen would argue that point).

you need to ask yourself first what the weight is all about. i feel like this is such an overlooked topic when people are trying to lose weight. they focus on the food and scale and ignore whats going on their head.
i recommend Geneen Roth's books and the Beck Diet Solution (not a literal diet book in the traditional sense).

SezxyStef · February 2014

Honestly if you could lose on IE you wouldn't be here trying to lose.

I personally feel that IE could work if you are really intune with yourself and your body cues, but that takes a while...you have to eat slow, really know portion size and say no to yourself even when it tastes good...

Can we as a species do that...mostly no...

BarbieAS · February 2014

I could never do it, at least not starting from my current state. I was actually just sort of discussing this with someone last night (not that term, but the "eating when hungry" concept), and yesterday was a perfect example of what my issues would be.

My activity level is perfectly described as lightly active. Yesterday I went and walked a mile on the rec center track at lunch and ran a few errands after work, but other than that sat on my butt most of the day. I'm certainly not training for anything; I haven't even been to the gym for resistance training in a few weeks (bad bad Barbie). My TDEE is around 2300. My deficit is set to 750 calories as I have almost 60lbs to lose to even hit the top of a healthy weight range.

Yesterday I ate 1,610 calories. Got 108g of protein, 83g of fat and 26g of fiber. Had 6 or 7 servings of fruits and vegetables. In terms of food selection, was a very solid 80/20 day (in terms of 80% whole, minimally processed foods and 20% less nutritionally dense food). Seems like it should have been a pretty satisfying day, yes?

Wrong. I spent the entire day feeling like I was starving and/or craving random crap. And that's not an atypical day for me, that's the norm. The problem is not that I need more food or anything. I'm eating more than enough for my current stats and for my goals. My problem is that I need to re-train my body and, most importantly, my mind to appropriately recognize the amount of food I DO need. If you've got that down, then a more Intuitive Eating approach could absolutely work. But, for most of us on MFP with goals to lose weight (yes, I know, not all, but most), we got here by "Intuitively Eating" way too frigging much. I think that "Intuitive Eating" should be viewed as more of a weight loss GOAL rather than a weight loss METHOD. Over the course of losing weight you hopefully re-learn what's appropriate for your body so that eventually you can stop logging and live your life while maintaining a healthy weight. That's *my* goal, anyway.

likitisplit · February 2014

I could never do it, at least not starting from my current state. I was actually just sort of discussing this with someone last night (not that term, but the "eating when hungry" concept), and yesterday was a perfect example of what my issues would be.

My activity level is perfectly described as lightly active. Yesterday I went and walked a mile on the rec center track at lunch and ran a few errands after work, but other than that sat on my butt most of the day. I'm certainly not training for anything; I haven't even been to the gym for resistance training in a few weeks (bad bad Barbie). My TDEE is around 2300. My deficit is set to 750 calories as I have almost 60lbs to lose to even hit the top of a healthy weight range.

Yesterday I ate 1,610 calories. Got 108g of protein, 83g of fat and 26g of fiber. Had 6 or 7 servings of fruits and vegetables. In terms of food selection, was a very solid 80/20 day (in terms of 80% whole, minimally processed foods and 20% less nutritionally dense food). Seems like it should have been a pretty satisfying day, yes?

Wrong. I spent the entire day feeling like I was starving and/or craving random crap. And that's not an atypical day for me, that's the norm. The problem is not that I need more food or anything. I'm eating more than enough for my current stats and for my goals. My problem is that I need to re-train my body and, most importantly, my mind to appropriately recognize the amount of food I DO need. If you've got that down, then a more Intuitive Eating approach could absolutely work. But, for most of us on MFP with goals to lose weight (yes, I know, not all, but most), we got here by "Intuitively Eating" way too frigging much. I think that "Intuitive Eating" should be viewed as more of a weight loss GOAL rather than a weight loss METHOD. Over the course of losing weight you hopefully re-learn what's appropriate for your body so that eventually you can stop logging and live your life while maintaining a healthy weight. That's *my* goal, anyway.

My experience is that any time I cut more than 300 calories, I end up starving all the time. 300 calories and I'm fine. I can lose weight comfortably. More than that and it's a fight. I don't have "willpower" so, if I was going through what you were going through, I'd eat a little more and lose a little less but get to my goals without a whole lot of effort. I also lose surprisingly little lean mass when I lose weight.

bcattoes · February 2014

I have never read the book you refer to, but yes, Intuitive eating is actually the only way I've ever lost weight and the way I kept from becoming overweight for most of my life.

I'm pretty good at knowing when I've eaten too much. When I finally decided that the honeymoon had to end and I needed to lose the 30 lbs I had gained since getting married, I lost 27 of it by eating intuitively. Then I joined MFP* and got obsessed over calories and macros and slowly gained 10 back. :grumble:

Now, I've stopped logging and have started losing again.

* This is not meant as a slam against MFP. I think this is a wonderful weight loss tool for many, including me. My MFP friends and challenges I find on here keep my fitness on track. It just wasn't the right diet tool for me.

wonderwoman234 · February 2014

I have lost weight in the past eating intuitively, especially after the birth of my two sons. I just watched what I ate, started running, and cut back on portions (eating a half a bagel instead of a whole one, cutting out the starch at dinner and doubling up on veggies, etc.) But that was in my late 20's. I'm now in my 40's and packed on 40+ pounds mostly through emotional eating and a running injury that led to lack of exercise.

Regarding your attitude, I used to have the same one. I was indignant about having to count calories, and "deny" myself. For me, it was a cover for wanting to continue eating for emotional reasons. I was just not willing to let go of the comfort, stress-relief and perceived "fulfillment" I thought I was getting through food.

For me, the psychological relationship I have with food (what is means to me, what I wanted it to do for me, etc.) was something I had to deal with before I could really commit to losing weight. I never wanted to be overweight. I just wanted to feel good. Turns out, the food did not do anything good for me, my body, my life.

Also, I think it is a total waste of mental energy to compare yourself to others. Everybody, and I mean EVERYBODY, has crosses to bear, whether you can see them or not. Focus on loving and accepting yourself and forget what everyone else is doing. I know from experience that doing just that has led to many great things in my life (writing a novel, opening my own business, being happier and more confident, for starters).

The easier part is choosing a calorie restricted plan to lose weight. The harder part is figuring out if you are in the frame of mind to commit to it.

boombalatty123 · February 2014

You can definitely retrain your brain to recognize valid hunger cues vs. emotional eating impulses, and you should, but I have personally never known anyone claiming to follow "Intuitive Eating" as their primary weight loss strategy to be successful. Maybe I just know slackers, but it seems to be an excuse to "diet" without actually doing anything productive.

On the other hand, I feel like I do practice a form of intuitive eating. The last few years I've been eating low-ish carb (around 100g a day) because I discovered I feel better eating that way.

Anyone ever actually lost weight with Intuitive Eating?

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