What is Intuitive Eating?

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Intuitive eating is an approach to health and food that has nothing to do with diets, meal plans, discipline or willpower. It teaches you how to get in touch with your body cues like hunger, fullness and satisfaction while learning to trust your body around food again. Here’s an overview of intuitive eating including the science behind it, the ten principles of intuitive eating, and the difference between intuitive eating and mindful eating. For more info on ditching the diet and healing your relationship with food, check out the Intuitive Eating Crash Course.

To better understand how the focus on diet and weight loss may be getting in the way of you living your life to the fullest and get insight on how to eat and live unapologetically, take a look at my new book Unapologetic Eating: Make Peace with Food and Transform Your Life.

What is Intuitive Eating?

What Is Intuitive Eating?

Intuitive eating is a non-diet approach to health and wellness that helps you tune into your body signals, break the cycle of chronic dieting and heal your relationship with food. It was created by two registered dietitians, Evelyn Tribole and Elyse Resch, in 1995, based on their experience working with clients. From a nutrition professional perspective, intuitive eating is a framework that helps us keep nutrition interventions behavior-focused instead of restrictive or rule-focused. 

We are all born natural intuitive eaters. Babies cry to signal their hunger, they eat, and then stop eating when they’re comfortably full. Kids innately balance out their food intake from week to week, eating when they’re hungry and stopping once they feel full. Some days they may eat a ton of food, and other days they may eat barely anything. As we grow older and rules and restrictions are set around food, we lose our inner intuitive eater. We learn to finish everything on our plate. We learn that dessert is a reward, or can be taken away if we misbehave. We are told that certain foods are good for us and others are bad – causing us to feel good about ourselves when we eat certain foods and guilty when we eat others.

Intuitive Eating is not a diet. In fact, it’s exactly the opposite. There’s no counting calories or macros and no making certain foods off limits. It’s not about following a meal plan or measuring out your portions (in fact, that is all discouraged!). Instead, it’s about re-learning to eat outside of the diet mentality, putting the focus on your internal cues (aka your intuition) like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions.

But intuitive eating is not the ‘hunger-fullness diet’. Intuitive eaters give themselves unconditional permission to eat whatever they want without feeling guilty. They rely on their internal hunger and satiety signals, along with other cues like energy levels, mental clarity, and stress levels, and trust their body to tell them when, what and how much to eat. They know when they want to eat veggies and also when they feel like having dessert (and don’t feel guilty or have any regrets with either choice).

 

The 10 Principles of Intuitive Eating

Intuitive Eating is made up of ten core principles. I’ve gone into more detail in other blog posts, but here is a quick synopsis of each.

Principle 1. Reject the Diet Mentality. Think about it: where has your focus on weight loss gotten you to at this point in your life? What has it done to your body? Your mind? It’s not about your lack of willpower or about you being a failure. It’s the system of dieting that is the problem – diets and focusing on body size are a set up for failure. Reject the idea that there are any good diets out there. Get rid of books and magazines that tout diets and easy or quick weight loss. Unfollow social media accounts that propel the dieting myth and diet behaviors (especially those that make you feel bad about yourself) and instead follow accounts that share positive food and health messaging. For a list of accounts we recommend, click here. (Pro tip: Sometimes it can be tricky to tell if something is a diet, but anything that tells you what or how much to eat is a diet, even if it’s promoted as a “lifestyle.”)

Principle 2. Honor Your Hunger. Hunger is not a four-letter word – it is a normal, biological process. Your body needs to know, and to trust, that it will consistently have access to food. If you try to override feelings of hunger and don’t eat enough calories and carbohydrates, your body reacts with increase cravings and appetite, which increases the chance of binging or feeling out of control around food. Are there times when you felt hunger but didn’t eat? How come? You may want to try utilizing thehunger-fullness scale to get started with honoring your hunger. Keep in mind that it will be hard to do this in a way that works for your body if you are not honoring each signal of hunger. Pushing some hunger signals aside further disconnects you from your body and makes it harder to eat according to its cues.

In intuitive eating, we also recognize that sometimes we might not feel hungry (say we’re busy, stressed, or drank a lot of coffee). Even if our hunger cues are off, it’s important to ensure we are eating enough throughout the day (regular meals and a few snacks) in order to stay adequately nourished and not get overly hungry in the afternoon or evening.

You may be tempted to think about “Feel Your Fullness” being connected with honoring your hunger, but it’s important to focus on honoring your hunger first. In order for your body to naturally start following its fullness cues, it needs to be adequately nourished and not focused on deprivation.

Principle 3. Make Peace with Food. This principle is about working to allow all foods into your diet and giving yourself unconditional permission to eat whatever you want. Notice when you are categorizing foods as “good” or “bad” and work to find the gray area, to make food more neutral.  If you tell yourself you can’t have or shouldn’t have a certain food, your body eventually feels deprived; this deprivation can lead to uncontrollable cravings and feeling out of control around food.

Although you may not be depriving yourself through traditional diets, the threat of future deprivation is implied when you aren’t letting yourself have certain foods, aren’t keeping all kinds of foods around, or feel guilty or ashamed about what you’re eating. You send your body the conscious or subconscious message, “Tomorrow, I’ll try not to do this again,” which your body hears as, “Better get food in now.” This type of sneaky diet mentality will cause the same outcome as traditional dieting: a bigger appetite and more food cravings. Biologically, this makes sense: If you really were in a famine, energy-dense foods and an increased appetite would be a great way to save your life.

A visualization you can think about is the restrict-binge pendulum (see below). When you finally “give in” to that food, you’re likely to overeat – since you don’t know when you’ll be able to have it again. This overeating triggers guilt, which starts the cycle all over again: deprivation or restriction –> cravings and overeating –> feelings of guilt. Those of you who’ve been in this pendulum know what it feels like to swing from restriction and its intense hunger and cravings to a sense of being out of control around food, which usually leads to overeating and bingeing. Often what happens at this point is that people feel guilty and out of control and think they need to diet again to get “back on the wagon,”which ends up sending them all the way back to the left of the pendulum: to deprivation.

Deprivation binge pendulum

Principle 4. Challenge the Food Police. The food police are the thoughts in your head that declare you as “good” for eating a salad for lunch and “bad” because you ate dessert/carbs/sugar/etc. These are the unreasonable rules that were created by dieting that cause you to feel guilty. These rules are housed deep in your brain and pop up on a daily basis to govern your food decisions. It can be really difficult to view eating as a normal, pleasurable activity when the food police are in charge. Challenging the food police is an important step towards becoming an intuitive eater.

Principle 5. Discover the Satisfaction Factor. There is a difference between fullness and satisfaction. It’s possible to be physically full but not satisfied. If you’re unsatisfied you’ll probably keep looking for that one thing that is going to make you feel satisfied and content, and it can be hard to feel “done” eating. When you eat what you really want, including food that you’re in the mood for and food that tastes good to you, the feelings of satisfaction and pleasure you feel will help you be content and really feel “done”. As Registered Dietitian Rachel Hartley says, “Fullness is the physical sensation of satiety, while satisfaction is the mental sensation of satiety.” 

Principle 6. Feel Your Fullness. Before going into this principle, I want to emphasize that there is no need to focus on it or stress about it very much. Feeling your fullness will start to happen naturally once you let go of restricting food types and quantities and are regularly eating when you have hunger cues. It is totally normal to feel “out of control” around eating or to frequently eat until you are uncomfortably full when you first start your intuitive eating journey and even for a significant time after. This is normal; your body is simply recovering from feeling restricted. Eventually, once your body knows it can eat what it wants when it wants, you will begin to stop eating when you’re comfortably full because you know you can eat again whenever you get hungry.

Some tips for practicing feeling your fullness if you would like to explore them: Dieting causes us to feel like we “have” to eat a certain amount at meal times – when it is allowed – so leaving food on your plate can be difficult. However, feeling and honoring your fullness means feeling more comfortable letting go of the “clean plate” mentality. Listen for signals that tell you that you are feeling full and satiated. Pause partway through a meal or snack and check in with your body. How does the food taste? How full do you feel? Bring more consciousness and awareness to your meals. Utilizing the hunger-fullness scale can help, as can this 5-minute mindful eating exercise. If you don’t want to waste food, consider putting leftovers away for later, even if there’s just a little left.

Principle 7. Cope With Your Emotions with Kindness. Emotional eating is when we eat for reasons other than physical hunger, such as using food to help cover up unpleasant feelings and emotions. If you notice this happening, the first thing to do is to be kind to yourself. Emotional eating is often demonized, labeled as “wrong” or “bad,” but it can actually be a helpful coping mechanism. Not to mention, it is totally normal. Emotional eating has likely helped support you through many difficult situations, and there is no expectation to let go of it entirely. At the same time, it is important to recognize that, while in the short term food may comfort, distract, or numb, it will not solve anything.

To find sustainable ways to navigate uncomfortable emotions, you may find it helpful to be attentive to how you are feeling and practice a variety of coping skills. In this process, you might find it beneficial to work with a therapist, intuitive eating dietitian, or practitioner specializing in a mindfulness-based healing modality, such as meditation or yoga. 

Keep in mind: We often feel out of control when we eat “forbidden foods” or when we eat when we are overly hungry. This can feel like emotional eating, but it is really our body recovering from restriction.

Principle 8. Respect Your Body. Body respect means that you listen to your body, serve your body by caring for it physically and mentally, are kind and compassionate to your body, and appreciate your body as it is right now. Loving your body is not a prerequisite for respecting it. You can respect your body no matter how you feel about it because respect begins when you recognize that you are valuable and worthy of care just as you are today. Regardless of how your body looks, how it works, or how you feel about it. Respecting your body doesn’t start when you feel good about your body; it starts when you realize your worth as a person is inherent and everlasting.

You are in a relationship with your body; it is a two-way street where information and experiences are communicated back and forth. A healthy relationship with your body cannot exist without mutual respect. When you speak badly about yourself, ignore your body’s signals, or put others’ needs in front of your own, you send your body the message that you don’t respect or value it. Most people try to avoid disrespecting someone they care about. Yet, how many of us stop to consider how we might be disrespecting ourselves?

We’re so quick to judge ourselves and criticize our bodies. Learning to respect your body for how it is at this moment is an important tenant of Intuitive Eating. See if you can shift your focus from physical “imperfections” and comparison to others to all of the things your body does for you and why you are grateful for it. At the same time, it is okay to struggle with this. Have compassion for and patience with yourself – unlearning and relearning takes time, and it’s a constant journey.

Principle 9. Movement – Feel The Difference. Many people approach exercise as something they “should do” or something to check off our to-do list. We know it’s good for our health, yet it becomes something we either dread, force ourselves to do, or struggle to do at all. Especially given how weight-focused and appearance-driven society, exercise becomes something we “have to” or “should” do, instead of something we want to do. This is also why it is so hard for many people to start or maintain a consistent exercise practice.

Intuitive movement is the practice of paying attention to and connecting to your body. Instead of focusing on the exercise you think you “should” be doing, shift your focus to what types of movement feel good to you. Forget about the calorie burning effect of exercise and think about how you feel after working out. Do you feel energized? Do you sleep better? If you use exercise only as a way to lose weight or eat more food, it’s not going to be something you will stick with forever.

Principle 10. Honor Your Health – Gentle Nutrition. Being healthy doesn’t mean eating “perfectly”. Consider how certain foods make you feel, in addition to how tasty and satisfying they are to you. It’s the consistency of what you eat over time – it’s not all or nothing. If we’re still caught up in diet mentality, nutrition can sometimes be seen by the body as a form of restriction. For that reason, some people find it helpful to work through other principles before focusing on embracing gentle nutrition.

Gentle nutrition can be thought of as using food from a place of self care rather than a place of control and restriction. Rather than thinking about nutrition in terms of what foods you should cut back on or eliminate, can you think of nutrition in terms of what foods you can add in? Experiment to see which nutrient-dense foods you truly enjoy and how to prepare them in a way that is appetizing and tasty. For example, perhaps you like berries with some whipped cream on them, oatmeal with peanut butter and chocolate mixed in, or Brussels sprouts when they’re prepared with butter.

The Science Behind Intuitive Eating

There are now over 100 research studies that have shown the benefits of intuitive eating. The studies show that intuitive eating is associated with:

      • Higher self-esteem
      • Better body image
      • More satisfaction with life
      • Optimism and well-being
      • Proactive coping skills
      • Higher HDL cholesterol levels
      • Lower Triglyceride levels
      • Lower rates of emotional eating
      • Lower rates of disordered eating

In addition to noting these benefits, you can find more ways to measure your progress on your intuitive eating journey in this post

What’s the Difference Between Intuitive Eating and Mindful Eating?

Before I started training in Intuitive Eating, I used the terms Mindful Eating and Intuitive Eating interchangeably. While this isn’t totally incorrect, it’s important to note the differences.

The Center for Mindful Eating defines mindful eating as “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom” and “using all your senses in choosing to eat food that is both satisfying to you and nourishing to your body and becoming aware of physical hunger and satiety cues to guide your decisions to begin and end eating.”

You can tell right there that Intuitive Eating encompasses the principles of mindful eating. However, it goes a step further, also addressing the importance of rejecting the dieting mentality, respecting your body (regardless of your weight or shape), coping with emotional eating, and gentle movement and nutrition without judgment. Both mindful eating and Intuitive Eating can be useful tools to help you reach a place of eating that works best for your body.

Are you interested in learning more about Intuitive Eating?

Check out my Unapologetic Eating 101 Course, an online, self-paced program to liberate yourself from dieting and make peace with food and your body. Includes 10 modules with 12 videos and over 30 workbook exercises to help you move away from dieting, practice the concepts of intuitive eating, and work on healing your relationship with food and your body. 

Or, if you’re looking for one-on-one support, check out our virtual intuitive eating nutrition coaching programs.

You can also check out my book, Unapologetic Eating: Make Peace with Food and Transform Your Life.

This post was updated with support from Autumn Rauchwerk (@autumnrosewellness), a Dietetic Intern and Registered Yoga Teacher based out of Brooklyn, NY.

31 Comments

  1. Georgia on May 25, 2018 at 8:53 am

    I absolutely love this post! This fact of why we binge = IT IS BECUASE WE DON’T KNOW WHEN WILL BE THE NEXT TIME WE WILL HAVE THIS CERTAIN FOOD AGAIN; was mind-blowing for me, life changing. It seems quite simple yes, but this wasn’t clear to me, and like a huge AHA-effect.

    Thank you so much for your post and your blog, it is helping me so much!

    love
    Georgia

  2. ALy on June 5, 2018 at 11:01 am

    Just signed up to receive the 5-MINUTE MINDFUL EATING EXERCISE e-guide. So excited to hear more from you on this topic Alissa. 🙂

    • Alissa Rumsey on June 5, 2018 at 4:32 pm

      Wonderful, I hope you enjoy it!

  3. goli on September 19, 2018 at 1:52 am

    I was introduced to your website by my nutritionist and I find it very informative. I’ve been trying to read every post. It’s going to take a while to catch up but I intend to read everything very carefully and try to follow your wellness advice.
    Everything makes perfect sense to me and I look forward to better my eating habits.

    • Alissa Rumsey on September 25, 2018 at 11:38 pm

      Thanks for the kind words Goli!

  4. Norma Jean on October 9, 2018 at 10:57 am

    Just signed up for my free 5 minute mindful eating exercises

  5. Simone on November 30, 2018 at 6:17 am

    I have been in recovery from anorexia nervosa for about three years now. I recovered through mindful eating and still do that, also I didn’t know I was doing intuitive eating but when I read the article I realised yeah that’s what I’m doing like I eat anything that I want to eat and don’t over eat at all etc. I have recently started a job as a dance teaching dancing was one of my main forms of recovery so I use it to help other people find happiness etc. Now that I have a different schedule and work until very late in the evenings I was wondering is it healthy for me to change my eating schedule? I used to eat like three times a day breakfast lunch and dinner and usually a snack in between. I have been taught that meal timing is important lol lik to not deprive yourself or anything. Now I’m wondering if it’s ok to only eat twice a day since I sleep in every morning cus I only start work at 1pm-10 pm. Lik have breakfast at around 10:30/11:00 and then dinner at about 16:00. Then I’ll have a snack around 20:00 or in the afternoon if I like. Is this ok or is it just my eating disorder mentality telling me there is a problem with changing mealtimes????? I think to me I still have a fear of when to eat I used to be obsessed with what time to eat. I’ve found I don’t really care much anymore it’s just now that my schedule is different I’m thinking this is a easier way to eat. But is it healthy, cus I wake up at like 8:30 and then I’m not hungry until eleven or so. I think I’m scared cus I’ve been told u should eat a half hour after waking up. Is this true? Thanks!

    • Alissa Rumsey on December 4, 2018 at 2:09 pm

      Hi Simone, thanks for reaching out! So I can’t give specific advice around eating times without working with you since it sounds like you are in the recovery process. Do you have a therapist and/or dietitian who know you and could give you more specific insight on if this is something that would work well for you?

  6. Carla on December 4, 2018 at 11:09 pm

    I’m in the process of launching my own blog based on Authentic Wellness. The nutrition piece will be centered on a non dieting approach to healthy eating with a big focus on self acceptance & making peace with our bodies and food!
    I am so glad I found you in my research!
    Feeling super inspired that we might have a movement here!
    Thanks for sharing and leading others to this path!

  7. Carol Lawrence on January 5, 2019 at 11:50 pm

    I have found this so interesting to read

    Are these principles presuming everyone has their health.

    I know some folks who have type 1 and type 2 diabetes.
    Also some allergies to certain foods.

    The loving and wise choice for them is to not eat certain foods.

    • Alissa Rumsey on January 14, 2019 at 9:59 am

      Hi Carol, yes, intuitive eating is for everyone! The problem with diets, even if for specific health issues, is that the restrictions can still trigger overeating or binging. So instead of making things off limits (unless there is truly an immediate life threatening situation), start by giving yourself permission to eat all foods. Once you do that, eventually you learn to trust your body and overeating or binging slows. You can then make food decisions based on direct experience & for self-care, rather than because it’s off limits.

  8. Annette Colins on January 7, 2019 at 5:25 am

    Sounds like common sense but what about variety in what we eat. Surely it can’t be healthy to eat just a handful of food stuffs even if they satisfy our hunger. Eg, a pizza slice and fries every day.

    • Alissa Rumsey on January 14, 2019 at 9:56 am

      Hi Annette, there’s this belief that intuitive eating means eat whatever you want, anytime you want. But that’s not exactly the case. With Intuitive Eating, you have permission to eat what you want, anytime you want, but that doesn’t mean you always do that. Hunger, fullness, satisfaction, how food makes us feel – those are all important; but Intuitive Eating also means using your brain and life experience. Once you work through the process of getting rid of the diet-y and restrictive voice, you can listen to your brain and make a decision on what to eat that is based on self-care, and one that honors your health and your body’s needs.

  9. anna on January 15, 2019 at 2:31 pm

    Hey! I try to stick to intuitive eating, but it’s hard in college. Due to my class/work schedule and dining hall hours, I frequently find myself eating when I’m not that hungry. I have to eat at certain times because it’ll be my last chance to eat for hours (or the night!) I hate doing this as it leaves me feeling sick and over-full (as well as bloated the next day!) How do you approach and fit in intuitive eating with a busy schedule?

    • Alissa Rumsey on March 13, 2019 at 3:40 pm

      A strict schedule like this can definitely make it tougher to listen to/be able to honor your hunger/fullness cues. But this is a case where another type of hunger – planned hunger – comes into play. It sounds like you’re helping your body out by eating when you’re able to, though I’m curious about your mention of being sick/over-full. Why do you think that might be? Another thought – is there any way you can keep snacks on hand/bring snacks with you to fill in the gaps when you’re in class?

  10. Bianca on January 16, 2019 at 7:10 am

    I have recently started eating intuitively. But it was a completely natural process – I got healthier mentally, dealt with all the issues that made me binge & walaaaa I was eating when I wanted, eating way more healthy & didn’t binge. I have not counted calories nor deprived myself once. It’s been the biggest blessing I could’ve given myself. Thank you for sharing this – I hope it resonates in everyone!! The diet culture dooms is all for failure.. no quick fixes, rather a happy sustainable lifestyle so we can be happy long term.

  11. Judith J Wurtman on April 16, 2019 at 8:56 am

    Intuitive eating sounds so easy but I wonder how it is related to a better cholesterol levels? Are there studies that show this? Also what about people who are on medications that cause them to overeat like antidepressants? How can intuitive eating help them if something in their brain is making them overeat?

    • Alissa Rumsey on June 27, 2019 at 2:09 pm

      Intuitive eating has been linked to lower levels of total cholesterol and LDL cholesterol in at least one study. For people on medications that may increase appetite, intuitive eating can still help. IE is an approach that is about making health and food decisions from a place of self-care rather than self-control, and in this case the focus would be on finding nourishing foods that sustain them while still listening to their hunger-fullness cues.

  12. Lucy on April 19, 2019 at 5:12 pm

    Hiya
    I’d really like to start intuitive eating but I am fat and worried my hunger hormones are all out of whack because of my size. I am always hungry. It’s like my body wants a lot of calories a day, and that’s without emotional eating as well! I don’t know what’s wrong with me. I even get hungry in the night. (I def dont have diabetes).
    Is it ok to do intuitive eating even if you’re hungry all the time?
    Thanks x

    • Alissa Rumsey on May 21, 2019 at 5:36 pm

      Hi Lucy, the constant hunger is something that you could explore with an intuitive eating dietitian – they could help you explore this hunger more and figure out some ways to reduce restriction (which often causes hunger) and eating more filling, satisfying meals.

  13. Jo on April 22, 2019 at 5:36 pm

    I have food intolerances to all grains and all cows milk products. If I eat these foods I get a big escalation in lain(IhVe fibromyalgia). However it is very restricting not to eat any grains and I often find it hard to feel full. Is there a way to get these back into my diet?

    • Alissa Rumsey on June 27, 2019 at 2:05 pm

      Hi Jo, it can definitely be hard when working with a medical food restriction. This is something I highly recommend working with a dietitian on, specifically one with experience with food intolerances. There can be ways to manage your intolerances without feeling like restriction, but since it’s specific to each person I can’t give much specific advice through the blog. Brenna, our other dietitian, wrote a post on this recently (https://alissarumsey.com/intuitive-eating/intuitive-eating-food-allergies/)and does work with people with intolerances – you can find more info about her services here: https://alissarumsey.com/nutrition-coaching/

  14. Carmen on June 12, 2019 at 10:20 am

    “They know when they feel like eating veggies and also when they feel like having dessert (and don’t feel guilty or have any regrets with either choice).”

    Lol. I’d eat veggies like once a week and candy every day. Without starting with a healthy eating structure and years of therapy, this does not work for a lot of people. There is no single thing that works for everyone.

    • Alissa Rumsey on June 24, 2019 at 2:53 pm

      Hi Carmen, it’s a really common concern to feel like you’d want to eat candy every day and rarely want vegetables. But intuitive eating does take into consideration, making decisions to eat – for example – vegetables more frequently but from a place of self-care rather than a place of restriction. Intuitive eating is about first working to unpack the diet culture/ideas that you may have internalized over the years while tuning into your own body. Then, adding in some gentle nutrition, you can start to experiment with what feels good in/for your body. You’re right, it does take time, however, it can work for all people with the right amount of support, time, and of course access to food.

  15. Emily on July 22, 2019 at 11:02 am

    Hi Alissa,
    Thank you so much for this post. I am someone who is in a 12 step fellowship for my eating disorder recovery. I currently follow a meal plan – but part of me still feels controlled by the food a little bit.
    I can appreciate having a “plan” to make sure that my body is being nourished with all necessary components (protein, fat, veggie, starch etc) , but certain foods are off limits on my plan…and I find it frustrating that I cannot listen to my body if for example I’m too full to finish my meal OR I’m not full enough and can’t have any more to eat. I don’t like having to check food labels to see if there are certain ingredients on the label. It feels “diet-y”.
    I do not have any intuitive eating nutritionists in my area.
    I am scared of intuitive eating although i think it might be what I need to do.
    What are your thoughts?

    • Alissa Rumsey on July 22, 2019 at 11:55 am

      Hi Emily, great question! Intuitive eating isn’t really possible while in active recovery from an ED, it’s something that comes later on in the recovery process. Since I’m not one of your providers, I can’t give more specific info on if/when you may be ready to incorporate intuitive eating. I would ask your dietitian or treatment team for their thoughts on this. Best of luck!

  16. Paola on October 25, 2019 at 6:55 am

    I am very interested in intuitive eating. Can it work with with post menopausal women? I tried intermittent fasting and dieting but the weight will not come off. If anything I gained weight. I find it very stressful.

    • Alissa Rumsey on October 25, 2019 at 10:26 am

      Hi Paola, yes – intuitive eating is for everyone 🙂 Intuitive eating is a non-diet approach to health (physical AND mental/emotional health). It puts the focus on your internal cues like hunger, fullness and satisfaction, and moving away from external cues like food rules and restrictions. While many of our clients are not happy in their bodies and would like to lose weight, this is not the focus or goal of intuitive eating. Weight loss must be put on the back burner as you go through the Intuitive Eating process. If you are focused on losing weight, you’ll undermine the Intuitive Eating process. Some people naturally lose weight during this process, and others don’t. As you go through the intuitive eating process and heal your body from the diet mentality, your weight will stabilize at the place it is meant to be. This is why a lot of our work is not only focused on intuitive eating, but also on body image healing and body acceptance. If you’re interested in learning more about this you can check out our coaching packages at http://www.alissarumsey.com/nutrition-coaching. Or if you want to dive into intuitive on your own to start, our online, self-paced intuitive eating crash course would be helpful for this: http://www.alissarumsey.com/product/intuitive-eating-crash-course/. Let me know if you have any other questions!

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Alissa Rumsey, RD.

Alissa Rumsey, MS, RD, CDN, CSCS (pronouns she/her/hers) is a registered
dietitian, nutrition therapist, certified intuitive eating counselor, and the author of
Unapologetic Eating: Make Peace With Food and Transform Your Life. Alissa is
passionate about helping people reclaim the space to eat and live,
unapologetically.

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