I have been an emotional eater for many years, and I gained 30 pounds in the last 4 years. I just finished a 6-week group discussion series on Intuitive Eating while we read about the 10 principles in the book by by Evelyn Tribole and Elyse Resch. I was a bit triggered in the beginning when they encouraged us to eat anything we wanted, whenever we wanted. But then we went into the value of being kind to ourselves in all the ways that means including eating what you actually are craving. Then we learned to check in with our bodies a lot more, notice hunger in the moment and honor the hunger with food. I realized I was restricting in the mornings and didn't even realize it. So I added breakfast to my day. I began to tune in to my body more and what it needed in general. I began moving more. Slowly I eventually have reduced my emotional eating. It is easier for me to stop after eating 6 candy corn. I live with my mother, and she NEEDS her sweets, so here they are. My aim is to keep checking in with my body, and do no harsh self-talk. If I eat too much and feel physically bad from over eating, I know it's just a moment and doesn't define anything about me.
So Intuitive Eating starts with a radical disposing of any diet culture or restrictive eating thoughts for the purpose of losing weight. The research shows that as we restrict calories, porrtions, food classes, food types, we subconsciously send messages that we have scarcity, and we will overeat in someway at some point. So while we are in the first phase of abandoning all weight loss strategies or desires for a different body, we learn to NOTICE hints of hunger and honor them right away. Then we start noticing how our body feels before during and after eating. This is the interoception. Then we start noticing when we want to eat when not hungry. How is the body feeling? What are the emotions? We start speaking to ourselves internally with kindness. We empathize for our needs around food hat might be comfort, company, the security of fullness, etc. Other strategies for healty relationship with food involve making nice-looking food, and eating without distraction. And to do mindful eating. Noticing tastes, visuals, sensations of having eaten in our body. Checking for satisfaction (did we enjoy it?). Checking for fullness. Learn ways to soothe yourself. Have healthy self-talk about your body. Appreciate all it does for you! And move. Move your body to feel good, not to burn calories. Take a beatuful walk in nature. Stretch to feel the relief in the muscles. Dance if that's what feels good! And then the LAST thing to attend to in Intuitive Eating is "gentle nutrition." It is a winding road, not a straight one, but requires kind self-attention.
So far, I feel more self-caring, with less hankering for snacking and feeling full. At night, I snack a bit, and sometimes have too much at a meal. But I am noticing changes toward myself that feel very good!
