What are your thoughts on intuitive eating?
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regarding the U.S. specifically:I think being on this site and others like it can skew your world view that everyone has or has had a weight problem at some point.
Whilst obesity is a growing and significant problem still the majority of people on the planet, even in the west, are not obese or overweight.
The majority of those people do not calorie count or diet.
"Percent of adults age 20 years and over who are overweight, including obesity: 69.0% (2011-2012)"**
you were saying about the majority of the population in the west (in the stat above the U.S. specifically) not being overweight and/or obese?
**source: http://www.cdc.gov/nchs/fastats/obesity-overweight.htm
That statistic is the US which is not the sole representative of the West. I am in Australia which has the fastest growing rate of obesity in the world and stands at 28%. I'm originally from the UK which has similar stats to the USA but is the heaviest in Europe., leaving a lot of Europeans who are lighter. In addition stats that include overweight rather than obesity can be misleading as it goes off BMI average and doesn't take into account those who are classed as overweight but have a high lean muscle to body fat ratio.
In any case the point I was making is that there a plenty of people who successfully eat intuitively throughout their lives without weight gain and without calorie counting.0 -
I’m currently trying to embrace a more relaxed ‘yogic’ lifestyle, part of this involves breaking down all my obsessive tendencies, including stressing about every morsel I eat and every step I take (e.g. my current thought patterns have tended towards the negative and I think things like: “am I doing enough?” “I shouldn’t eat this it’s bad/wrong/not good for me” “I feel disgusting because I ate something bad for me” "what's the point" "I'm fat and useless and will never be strong/fit/thin/healthy").
Anyway, aside from introducing more natural foods (I’m not ready to go entirely into a yogic diet which includes mainly raw food, no meat, nothing pre-packaged, no coffee, no alcohol) I’m looking into embracing intuitive eating rather than having a set in stone eating plan to follow every single day. I feel when I have a eating schedule and don't stick to it, it just encourages my negative thought patterns and I end up telling myself I'm a failure...
I would also like to get the point where I exercise out of habit, our bodies are made to move, I know this, but at this point I’m struggling so I’m taking things slow and focusing on my eating first. My mantra at the moment is: drop the drama, keep it simple, one day at a time, start small and give it my all.
Anyway, what are your thoughts on / experiences with intuitive eating? Does it work? Is there a good guide somewhere on where to start? Any tips on how to introduce it into your life? Can you still lose weight eating this way?
Share your thoughts!
I do think it's possible, if you are mindful, and make sure to keep track of your body size, either by weighing, measuring, or how one particular piece of clothing fits. I got to my goal weight range once and stayed there for several years without tracking, but at one point I was so depressed I didn't care any more and that lead to my regaining.
I'm obviously not there yet, but I do think I am getting to the point I may be able to do this. I will probably continue to track at least until I reach my goal weigh, but at this point, I often eat first and track later. I try not to eat out of boredom, and if I catch myself starting to eat too much, I stop before it becomes a binge. I do find it easier when I eat less carbs and more protein. In fact, when I do this, I will often think I have overeaten, but when I put in my calories, I find I haven't hit my max yet. I do do better some times of the month, than others....a few days during TOM....all bets are off. LOL0 -
I think intuitive eating can certainly work but the likelihood is, if you had a weight problem in the past, mindful eating is probably a better starting point if you do not wish to progress with calorie counting. Although mindful eating and intuitive eating do have many similarities they are not strictly the same.
Mindful eating is where you do not count calories as such or weigh food etc but are conscious and purposeful the decisions you make when you come to food, portion control and so on. Once these habits become subconsciously ingrained you can transition to intuitive eating where you don't have to think about it any more and you can naturally maintain your weight.
I feel positively about both mindful and intuitive eating in the right context. Incidentally if you have athletic goals based around endurance events you could check out something like "Racing Weight" by Matt Fitzgerald to achieve your goals without the need for calorie counting.
Good point, I've never actually made the connection of mindful and intuitive eating being different...0 -
I've been thinking about how to wean myself off MFP for quite a while (ie about 400 days ago!). Due to a change in circumstances that has me eating on the move with nowhere to store food.
So looking back over my diary, I realised there was a pattern for keeping food under my TDEE whilst keeping protein levels up:
2 main meals comprising 2-3 palm-sized portions of meat, 1 palm of veg and 1 palm of carbs (crackers, couscous etc),
breakfast will be half a bowl of porridge with honey
another lighter meal of 2 palms of meat and a portion of fruit
one packet of crisps or a few biscuits.
This should have me hitting about 2500 a day, 130g protein.0 -
OP It is bollocks.
I don't think it is bollocks.
I know many people who intuitively eat - not by using the formal method but who eat the right amount to stay slim without counting calories or following any dietary restrictions.
My daughter for one - she is around 45 kg and does not try to stay slim.
My father is 75 and has been slim all his life without ever following any diet or restriction or counting of any sort.
I managed this for many years myself.
In my observations, people who manage this are fairly active too - not elite sportspeople but just generally active sporty lifestyles.
Counting calories is a great tool, I use it myself - but its not something everyone needs to do to stay at a healthy weight..0 -
I got fat because I was eating when I wasn't really hungry.
But the problem is that satiety isn't relative to the number of calories in food. So people who eat junk food all the time end up hungry all the time... and that's how you gain weight. Or there are people who say that they eat 'nothing' but they eat a few very high calorie foods and end up stuffed when they switch to a healthier diet, and end up eating too few calories. Heck yesterday I didn't eat that badly, and I was starving all day and ended up having to go over. Yet last week I had 700 calories left for dinner and wasn't hungry at all...
So yeah, for people who have eaten this way all their life and are healthy... sure. For people with a weight problem it's a recipe for disaster IMO to only rely on that, because most often than not our hunger cues are broken.0 -
I don't think it would work for me as on busy days I can very easily not even think about eating and then I realise its almost 6-7pm and I've had nothing. Likewise on other days if I'm stuck in the office I would just eat constantly! Much prefer to plan ahead to make sure I hit my goals0
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I think people forget that everyone's different - thus the many negative responses in this thread. Even the specific reasons and patterns that caused our being overweight are different. Read amusedmonkey's post above for a great example. That approach may not work for others, but it clearly works for her. Likewise, it is completely legitimate for the OP to search for alternatives, IMO.
Personally, I mostly log estimates. I don't obsessively weigh every apple and I don't log 0 calorie cup of coffee. For example, I eat 3-5 fruits a day, and I log 300 calories of fruit every day. Works for me because it makes no difference to me - emotionally or calorie-wise - if I ate 1,457 calories or 1,467. Or even 1,557! Given that I'm eating roughly 500 calories below maintenance, being 100 or even 200 calories off is completely insignificant for my goals. I am losing at my target pace, 4-6 pounds a month.
When I don't, it's not because I ate an extra heavy piece of chicken breast but because I spent a weekend with my friends drinking beer and eating pizza. But those things are a part of my desired lifestyle. What I had to learn was to recognize the impact of those events - and compensate for them. So I work out a bit longer and harder the next week and eat a little less. Most of the time, I will show no loss for that week. But the following week is business as usual, and I'll be down another pound or two.
OP, as a suggestion, you may want to consider this approach, or - amusedmonkey's - and see if it works for you. It may and it may not.0 -
I think that way of thinking would work for me if I was living in the woods in a cabin with no job or any other obligations. Intuitive sleeping would work for me too. It's a dream world.
Unfortunately, my life is stressful and I have to work 60 hours a week and scheduling my meals and logging has to be part of my routine to stay on track.0 -
Intuitive eating and having babies got me here lol0
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Why not just eat according to your intuition BUT also log it afterwards...? This way you can see how much your intuition has you eat say for a week. If it has you say between your maintenance-300 and maintenance+100 it could work but if it's got you eat at a surplus, well, it's either some sacrifice or weight gain0
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In my observations, people who manage this are fairly active too - not elite sportspeople but just generally active sporty lifestyles.
I was about to ask. So basically, it's not really intuitive but being active so they can "get away with it". Like when someone says, "Oh you're so lucky you can eat whatever you want" when the reality is that you bust your *kitten* every other day in the gym.
ETA: it's pretty much my formula now. Make sure I lift and do sports weekly.0 -
In my observations, people who manage this are fairly active too - not elite sportspeople but just generally active sporty lifestyles.
I was about to ask. So basically, it's not really intuitive but being active so they can "get away with it". Like when someone says, "Oh you're so lucky you can eat whatever you want" when the reality is that you bust your *kitten* every other day in the gym.
No thats not really what I meant.
My father, for example, has never been to a gym or done anything deliberately for weight control, like gym going.
But he doesn't have a big appetite, doesn't eat much "junk food" and is generally active - ie does gardening, plays bowls, goes walking etc - just because he likes those things, not because he is aiming for weight control - ie the activity AND the eating is intuitive. Busting your *kitten* in the gym doesn't sound intuitive in the same way to me.0 -
No thats not really what I meant.
My father, for example, has never been to a gym or done anything deliberately for weight control, like gym going.
But he doesn't have a big appetite, doesn't eat much "junk food" and is generally active - ie does gardening, plays bowls, goes walking etc - just because he likes those things, not because he is aiming for weight control - ie the activity AND the eating is intuitive. Busting your *kitten* in the gym doesn't sound intuitive in the same way to me.
But he's doing active stuff he enjoys. My ETA (see my earlier reply) is about doing stuff that's active and I enjoy doing - tennis, etc. I could remain slim if I did the sports I do. I do have a specific goal of developing muscle/my physique which means I have to lift/use a gym/practice gymnastics otherwise I could remain "slim" by staying active (whatever that takes).0 -
Yes i specifically say, twice, that it is referring to the U.S. only. and you yourself included the terms obese and overweight .
regarding the U.S. specifically:I think being on this site and others like it can skew your world view that everyone has or has had a weight problem at some point.
Whilst obesity is a growing and significant problem still the majority of people on the planet, even in the west, are not obese or overweight.
The majority of those people do not calorie count or diet.
"Percent of adults age 20 years and over who are overweight, including obesity: 69.0% (2011-2012)"**
you were saying about the majority of the population in the west (in the stat above the U.S. specifically) not being overweight and/or obese?
**source: http://www.cdc.gov/nchs/fastats/obesity-overweight.htm
That statistic is the US which is not the sole representative of the West. I am in Australia which has the fastest growing rate of obesity in the world and stands at 28%. I'm originally from the UK which has similar stats to the USA but is the heaviest in Europe., leaving a lot of Europeans who are lighter. In addition stats that include overweight rather than obesity can be misleading as it goes off BMI average and doesn't take into account those who are classed as overweight but have a high lean muscle to body fat ratio.
In any case the point I was making is that there a plenty of people who successfully eat intuitively throughout their lives without weight gain and without calorie counting.
While some people maybe seem like they can eat intuitively, i would argue that the majority of us are unsuccessful at it.0 -
truth.You can care about your body and not *only* eat nutritious food.0 -
Why not just eat according to your intuition BUT also log it afterwards...? This way you can see how much your intuition has you eat say for a week. If it has you say between your maintenance-300 and maintenance+100 it could work but if it's got you eat at a surplus, well, it's either some sacrifice or weight gain
That's exactly what I did
I found my maintenance calories & a starting point to move either up or down the scale & I can't tell you how happy this makes me.
As a small 45 yr old woman, standing 5' tall, I was starving at 1200 cal, unsure at 1500 cal, & then had a change in work out routine, further muddying the waters. My goal is to lose 10-15#. I've lost weight at ~ 1400 cal/day but had trouble sticking to it.
This meant I traveled up and down the scale which is just frustrating.0 -
I might try it after I hit maintenance and stay there for a few solid months. Then I can just watch the scale like a hawk to see how it goes. Definitely not something for right now, though.0
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I have a history of disordered eating, so I tried intuitive eating briefly. I wasn't able to let go of the logging aspect, so I would still keep track of what I intuitively ate and then I'd log it the next day to see how I stood as far as my goal. What I found is that I was eating about at maintenance even though I was still trying to make an effort to eat at a bit of a deficit while listening to my body's cues. I think I could eventually eat intuitively once I reach my goal weight (I did for several years after losing 50+ pounds before getting pregnant for my third child) but I'd still log now and then to make sure I was keeping things in check. I just don't think I could eat intuitively and expect to lose weight.0
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I think the no meat, no processed foods, and no alcohol are the real reasons you'd lose weight on a yoga diet.0
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If left to my own devices I don't eat enough to maintain my weight which is why I calorie count. I think a lot of it depends two things, one what your diet is like - so you eat your volume in calorie dense foods, or do you tend to eat your volume in low calorie foods? And secondly, what's your 'off' switch like? My husband can eat for England and never ever feel full, I can eat a moderate plate for a small female and feel utterly stuffed.
If you tend to chose more naturally calorie dense foods and you have no off switch then eating intuitively is going to turn out a completely different outcome to if you chose low calorie foods and feel full easily.0 -
I don't know about yogis and all that, but I do think there is merit in just stopping eating when you're full, I can eat a sandwich and feel full and yet I continue to eat a bag of chips, some cookies, something to drink, and a bowl of ice cream. Why don't I just stop after the sandwich? I don't know. That is one of those mysteries of the universe. But, if I could stop after the sandwich, that is the idea of intuitive eating, I feel full, I stop. If you can fully employ this, that is intuitive eating. I have, several times, looked into buying the book. I may, because I'm sick to death of logging my food. If there are ways I can help train my brain to tell myself to stop, I would be interested in learning how.
Continuing to eat - habit. Change your habit by forcing yourself to not eat after the sandwich. Distract yourself. Play QWOP.
Also, eat more slowly, put down your cutlery after each bite. Enjoy the flavour and texture. I'm the slowest to eat. Everyone takes the piss but I don't mind.
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I don't really get full. If I go to an all you can eat Chinese or curry buffet then I can comfortably plough through 5,000kcal in half an hour and still have room for more.
I've just accepted that I don't have a good instinct for food, and it adds about three minutes over the course of my day to log everything on here and make sure it balances. I've been doing it for nearly 4 years and it still doesn't bother me, I suspect I'll be doing it for life and if that's what is required to not slip back into old habits then I'm ok with that.0 -
I don't really get full. If I go to an all you can eat Chinese or curry buffet then I can comfortably plough through 5,000kcal in half an hour and still have room for more.
What I said earlier about 1 palm-sizes of this, 2 palms of that? For buffets, it's every man for himself. Screw the rules. :laugh:
PS Like your mammoth!0 -
I would intuitively eat nothing but pizza and ice cream while sitting on the sofa doing crossword puzzles0
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I use this analogy quiet a bit- except I'm awful with money- great with food.Intuitive eating works about as well for me as intuiting how much money is in my checking account without logging in to the bank website to check my balance. What works for me is to pre-log most of my day in the time the coffee brews in the morning. Eating mostly off of my memory of the list, since I have that food with me, and making minor corrections later. I also look up my bank balance from time to time to avoid overdrawing my account.
One can log without becoming an obsessive maniac.
lol- I used to track finances- but I wind up being a child about it and when I think I have problems I just stop looking.
I do to my money what most people do to their food- ignore it and just pretend it isn't a problem.
Intuitive eating isn't really a thing- I mean you can train yourself/educate yourself to know what you are eating and how much of it- I can do a pretty good job on my own- but I prefer knowing.0 -
My intuition tells me to pack on the pounds because winter is coming. I can't trust that guy. My intuition is a byproduct of evolution that has included countless years of famine. I need to know how many calories are in what I am about to eat. Before MFP I didn't pay attention to things like the bun having more calories than the hot dog. Now I go against what my intuition tells me. I actually eat more often. Making sure I have a quality low-cal snack between meal. That way I'm not starving and can ignore my intuition to get two double bacon cheeseburgers at the drive thru. The scientific approach has seen me lose half a pound a day for 65 days and I am loving it.
If the intuition eating works for you, ignore everyone and do what you know is working.0 -
I have tried to intuitively eat. I stopped eating when I was satisfied (but never full or overfull), and ended up chronically under eating. This eventually caused binging. I'm a vegetarian trying not to be a junk food vegetarian. When I eat loads of veggies and fruits and lean protein, I really need calorie counting to make sure I'm not under eating.
For example, I bring veggie burgers to work for lunch. I decided to start bringing a bag of steam-in-the-bag veggies to work with me. I know that if I ate intuitively, I could eat 3/4 of the bag plus the high-protein veggie burger and feel really full for a few hours. The problem is that the veggie burger is 140 cals and the whole bag of veggies is 160 cals. If I only ate 3/4, my total calories would be 140+120=260 cals for lunch. I would be fine until right around the time I drive home for work. I would want to claw out my stomach by the time I get home. Through calorie counting, I've learned that I really need ~500 calories in my lunch to take me from work to errands to home.
Good luck in your strategy.0 -
I didn't read the whole thread- but my 2 cents:
! lost weight and maintained for years without calorie counting. At first I started on low carb which was easy to lose weight on due to satiety but I did keep it up and just started eating what I wanted but not until I was very full- just satisfied. This is more important the calorie dense the food is. Eating salad? Sure stuff yourself- as long as there's no crazy dressings. Eating cake? Only eat enough to satisfy your sweet tooth (one thin slice). More wont make you feel more satisfied anyway, the first bite is always the best. I also would hesitate to have more than one "treat" a day, whether the treat was fries, cake, whatever.
Anyway- thats how I did it and I love it. I got down to my lowest weight as an adult doing this and now I'm here because I want to abs, need to put on muscle and I want to make sure I'm more exact (need to eat more than I'm used to but I don't want to overeat and put on more fat than necessary).
eta: I also know I if I can fit in more treats using this site
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