10 principles of intuitive eating:
1. Reject the Diet Mentality
Intuitive eating says that you are the expert of your body and to eliminate rules for eating. This can be empowering and help free yourself of restrictions and allow you to gain more awareness of your body.
2. Honor Your Hunger
Hunger is your body’s way of telling you to eat. Start to cue in to your hunger and fullness by taking time throughout the day, to check in with your body, and by asking yourself how hungry or full you feel. By doing this you’ll be able to identify those different levels of hunger and fullness.
3. Make Peace with Food & 4. Challenge the Food Police
Are there foods that you consider off-limits? Or do you feel guilty about what or how much you eat? So make peace with food by giving yourself unconditional permission to eat. Drop the labels of "good" and "bad" or "healthy" and "junk" foods.
5. Respect Your Fullness
Learn to identify when you’re comfortably full the point when you’re no longer hungry and the food you’re eating is losing its enjoyability. Do this by taking time during your meal to ask yourself how the food tastes and how full you feel.
6. Discover the Satisfaction Factor of Eating
Eating should be an enjoyable, satisfying experience. Make the time special by eating with others, or making the food with others. Viewing food as precious and valuable can truly help shape the experience of eating.
7. Honor Your Feelings Without Using Food
Although eating should be enjoyable, it shouldn’t be your main source of comfort. Learning and utilizing other coping skills that revitalize your senses. Smell, touch, sight and hearing can all be as powerful as a source of comfort that taste is.
8. Respect Your Body
Accept and respect your body as it is now, whatever shape and size you are. Your body is a temple, its what protects you, moves you and holds you.
9. Exercise — Feel the Difference
Tuning in to how exercise feels, and try experimenting with different forms of exercise and finding things you enjoy — if it’s going to the gym you don’t like, think of walking, dancing, bike riding, rock climbing or playing with your kids instead.
10. Honor Your Health
When you start tuning in to how food tastes and how your body feels when you eat, then you’ll also start noticing that some foods make you feel better than others. Strive for foods that taste good to you and, in your overall diet, get in foods that are also healthy for you.