{"id":22169,"date":"2021-05-05T21:47:46","date_gmt":"2021-05-05T21:47:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22169"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"10-principles-of-intuitive-eating","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/","title":{"rendered":"10 Principles Of Intuitive Eating For Those Who Are Eager To Get Off The Diet Roller Coaster"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#What_Is_Intuitive_Eating\" >What Is Intuitive Eating?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#History_Of_Intuitive_Eating\" >History Of Intuitive Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Difference_Between_Intuitive_Eating_And_Mindful_Eating\" >Difference Between Intuitive Eating And Mindful Eating<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#What_Are_The_10_Principles_Of_Intuitive_Eating\" >What Are The 10 Principles Of Intuitive Eating?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Reject_The_Diet_Mentality\" >Reject The Diet Mentality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Honor_Your_Hunger\" >Honor Your Hunger<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Types_Of_Hunger\" >Types Of Hunger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#How_To_Honor_Your_Hunger\" >How To Honor Your Hunger<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Make_Peace_With_Food\" >Make Peace With Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Challenge_The_Food_Police\" >Challenge The Food Police<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Respect_Your_Fullness\" >Respect Your Fullness<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#How_To_Respect_Your_Fullness\" >How To Respect Your Fullness?\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Discover_The_Satisfaction_Factor\" >Discover The Satisfaction Factor<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#How_To_Discover_Your_Satisfaction_Factor\" >How To Discover Your Satisfaction Factor?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Honor_Your_Feelings_Without_Using_Food\" >Honor Your Feelings Without Using Food<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Respect_Your_Body\" >Respect Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Exercise_%E2%80%93_Feel_The_Difference\" >Exercise &#8211; Feel The Difference<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Honor_Your_Health_%E2%80%93_Gentle_Nutrition\" >Honor Your Health &#8211; Gentle Nutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Dieting can be exhausting, and with the many types of diets circulating on social media, no doubt you need a break from them. What&#8217;s more, you can diet and lose those extra pounds, but it gets harder to maintain the weight. Intuitive eating is the solution. <\/span><span style=\"font-weight: 400;\">Following the 10 intuitive eating principles discussed below, you can break this cycle of constant dieting and finally reconnect with your body. You learn to listen and follow your body&#8217;s natural hunger, fullness, and satiety cues leading to improved health and psychological well-being.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Intuitive_Eating\"><\/span><strong>What Is Intuitive Eating?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intuitive eating is a different approach to <a href=\"https:\/\/betterme.world\/articles\/90-day-diet\/\">healthy eating<\/a> that focuses on nourishing the body how you see fit. Your impulse to eat or stop eating is what guides your feeding habits, seeing as you will solely depend on your body&#8217;s hunger and fullness cues to guide you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With intuitive eating, you experience a different approach to nutrition that has no restrictions, no meal plans, no forms of dieting that could limit your body&#8217;s well-being. The eating style promotes a healthy attitude towards food and body image rather than focusing on weight loss.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"History_Of_Intuitive_Eating\"><\/span><strong>History Of Intuitive Eating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intuitive eating was originally developed by two dietitians, namely: Evelyn Tribole and Elyse Resch, back in 1995 when they authored a book called Intuitive Eating: A Revolutionary Non-Diet Approach. As of now, it has four editions, but the root concept remained that intuitive eating was in no way like dieting as this approach offered freedom to eat and explore different foods without guilt or condemnation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The book had its pioneers, such as Susie Orbach, who published &#8220;Fat is a Feminist Issue&#8221; in 1978. Geneen Roth, who has written about emotional eating since 1982; and Thelma Wayler, who founded a weight management program in 1973 called Green Mountain at Fox Run, based in Vermont.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They all had the idea that to achieve long-term health; you need to focus on lifestyle changes and self-care rather than dieting.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intuitive-eating\/\">Intuitive Eating: A Philosophy That Is All About Listening To Your Body<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-32577 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6-1024x576.jpg\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Difference_Between_Intuitive_Eating_And_Mindful_Eating\"><\/span><strong>Difference Between Intuitive Eating And Mindful Eating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These two terms are often used interchangeably, but they shouldn&#8217;t be. Mindful eating is being aware of the positive and nurturing opportunities available through food selection and preparation by respecting your inner wisdom. Through your cues, you eat satisfying and nourishing foods and stop when you&#8217;re full.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intuitive eating works the same way but encompasses much more detail, hence the 10 principles of intuitive eating we shall read about in the next segment. These principles will guide you on respecting your body&#8217;s image, rejecting the diet mentality, and what it means by gentle nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore mindful eating is engulfed in intuitive eating, and intuitive eating also has scientific proof that ascertains its benefits.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_10_Principles_Of_Intuitive_Eating\"><\/span><strong>What Are The 10 Principles Of Intuitive Eating?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To be an intuitive eater, you have to understand every one of these principles below. Let&#8217;s begin. <\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reject_The_Diet_Mentality\"><\/span><strong>Reject The Diet Mentality<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The diet mentality is an idea\/ belief that there&#8217;s a <a href=\"https:\/\/betterme.world\/articles\/4-day-diet-plan-to-lose-10-pounds\/\">diet<\/a> out there that can help you achieve your best self. Whether it&#8217;s a more toned body, losing weight, accepting God, or for whatever reasons. These feeding disciplines limit you from discovering the true power of food; how nourishing and satisfying it can be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One thing you should learn is that we&#8217;re born intuitive eaters. As a child, you would cry out for food when hungry and stop eating when you&#8217;re full. You had the freedom to eat more on some days and eat less on others, depending on your cues. That&#8217;s what intuitive eating means, that food is a necessity to fuel your body and not a privilege or something to limit as with dieting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because intuitive eating has no strict instructions, no meal plans\/ recipes, no limitations, it can be confusing, overwhelming, and daunting for you. But you can relearn how to trust yourself again because otherwise, getting too caught up in diet mentality can affect your mental health and even \u00a0 lead to eating disorders, particularly anorexia and bulimia (<\/span><a href=\"https:\/\/eating-disorders.org.uk\/information\/the-psychology-of-dieting\/#:~:text=Undisputed%20as%20a%20health%20risk,are%20invariably%20preceded%20by%20diets\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To reject the mentality, you start by getting rid of magazines, papers, and unfollowing social media accounts that encourage you to diet. Other things you can do include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Identify your trigger and challenge it. For example, do you diet as a coping mechanism to stress, or perhaps to lose weight based on influence from relationships and social life?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reflect on why you choose to keep dieting. Was it beneficial, or did you maintain the cycle because you were afraid to change?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Educate yourself to break the cycle. There are other complimentary books to intuitive eating that you can read, for example, Health at Every Size.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-32589 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1024x576.jpg\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Honor_Your_Hunger\"><\/span><strong>Honor Your Hunger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hunger is a normal biological process of the body. It&#8217;s a sign that your body needs fuel to continue functioning. By honoring your hunger, you feed your body when it needs it and however much it needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, with intuitive eating, you&#8217;re allowed to eat even when you \u201cshouldn\u2019t be\u201d hungry because, again, this approach isn&#8217;t supposed to be like dieting, where you eat at specific times or moments of the day.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Types_Of_Hunger\"><\/span><strong>Types Of Hunger<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the characteristics of intuitive eating is that you should listen to your hunger cues but <a href=\"https:\/\/betterme.world\/articles\/eating-too-much-healthy-food\/\">follow physical hunger<\/a>. Let&#8217;s have a look at these four types:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical. It&#8217;s a natural sign from the body that you need replenishment. You&#8217;re likely to experience the physical symptoms of hunger, such as a gnawing stomach and fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional hunger. It stems from emotional cues such as anxiety, anger, comfort, or distraction. You often feel this after an outburst of intense emotions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taste hunger. It&#8217;s more like a craving or the news to taste and eat something even when you&#8217;re not hungry. For example, if you <\/span><span style=\"font-weight: 400;\">crave <\/span><span style=\"font-weight: 400;\">dessert after a meal.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practical hunger. Here&#8217;s a type of hunger that you anticipate rather than feel. For example, if you&#8217;re eating before a long trip, after a strenuous workout, or before medication.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-33222 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-1024x576.png\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4833.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Honor_Your_Hunger\"><\/span><b>How To Honor Your Hunger<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In intuitive eating, you should eat when you&#8217;re hungry or when the cue arises. Whenever you experience the signs of hunger like tiredness, trouble concentrating, headaches, dizziness, irritability, or a growling stomach, listen to your body and eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re also allowed to eat when you&#8217;re not physically hungry, hence the case of taste and practical hunger. Again, you&#8217;re not restricted, and you can eat as you please to nourish and satisfy the body. Ensure that you eat enough throughout the day regardless of whether you&#8217;re pressed for time or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Honoring your hunger is vital because otherwise, your body loses touch with its cues which could lead to increased cravings, <a href=\"https:\/\/betterme.world\/articles\/clean-eating-for-beginners\/\">binge eating<\/a>, and chaotic eating habits. Furthermore, such eating habits may lead to bloating and indigestion. To avoid that, acknowledge the effects of hunger and act on them<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_Peace_With_Food\"><\/span><strong>Make Peace With Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Food shouldn&#8217;t be your enemy. No food is good or bad, nor should you have a list of foods to eat or foods to avoid, unless by preference. Intuitive eating encourages you to eat whatever you want without limitations. If you restrict certain foods, you will feel deprived, leading to cravings and overeating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn to make peace with food that was otherwise restricted to you and allow yourself to be fully immersed in whichever food you want. Doing so relieves you from feelings of guilt. To let yourself love food once more, resist your food lists and, one by one, begin to eat them again, starting with what you considered bad for you to what&#8217;s comfortable.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/losing-50-pounds-in-3-months\/\">Losing 50 Pounds In 3 Months: Is It Possible?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-32564 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1024x576.jpg\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Challenge_The_Food_Police\"><\/span><strong>Challenge The Food Police<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The food police are those voices and thoughts that disrupt you from obeying your body&#8217;s intuitive cues. They tell you what to eat, how much, and what time to eat. These voices manipulate you to count calories or macronutrients down to the last gram to ensure you don&#8217;t eat more than you should.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By challenging these voices, you remove obstacles to the interoceptive awareness that food builds, develops, and nourishes the body rather than destroys and makes you fat. Take away these obstacles that induce guilt and deny you the satisfaction of eating with freedom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To challenge the food police, start by creating a mindful eating worksheet that highlights all the foods you want to eat. Include them in your new meal plans that feature healthy and nourishing macronutrients without limiting the quantity or the time you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The worksheet will help you discover a new world of food where you plan, cook, and eat what you want when you want to eat and however you want to eat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-32609 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10-1024x576.jpg\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Respect_Your_Fullness\"><\/span><strong>Respect Your Fullness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We&#8217;ve talked about honoring your hunger. Now, this is the other end of the spectrum. Dieting affects your hunger and satiety cues because you follow a set schedule regardless of whether you&#8217;re hungry or not or if you&#8217;re full or not.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In intuitive eating, respecting your fullness is about appreciating the food that you&#8217;ve eaten and stopping until your next meal. Ideally, that&#8217;s how it should be, but this approach isn&#8217;t as rigid as dieting since you&#8217;re allowed to go overboard once in a while, especially when you&#8217;re enjoying your meal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So by respecting your satiety signals, you acknowledge that you can have the meal another time without restrictions; this way, no need to binge eat. Again, if you don&#8217;t follow your fullness cue, you&#8217;re risking discomfort or bad eating habits.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Respect_Your_Fullness\"><\/span><b>How To Respect Your Fullness?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are a few methods you can use to respect your fullness. The first and most prevalent is the hunger-fullness scale.<\/span><\/p>\n<h5><b>The Hunger-Fullness Scale<\/b><\/h5>\n<p><span style=\"font-weight: 400;\">The scale runs from 1-10, where each number correlates to a different level of hunger or fullness. One represents extreme hunger, whereas ten is for excessive fullness. The scale is used to describe how you would feel at every stage and what it means for you.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ravenous. You&#8217;re painfully hungry and experiencing signs such as dizziness, fatigue, and nausea.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extremely hungry. You&#8217;re uncomfortable and have hunger pangs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hungry. You require replenishment for the body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You&#8217;re thinking about food, maybe have an empty stomach, and have slightly lower energy levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Neutral. You&#8217;re not hungry nor full.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mild fullness. You&#8217;re filled up but not full or satisfied.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Satisfied but not uncomfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly uncomfortably full<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You are stuffed\/uncomfortably full. The feeling you get when you eat on Thanksgiving day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painfully full. You&#8217;re so full you feel ill or nauseous.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-33008 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-1024x576.png\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h5><b>How To Use The Hunger-Fullness Scale?<\/b><\/h5>\n<p><span style=\"font-weight: 400;\">When you&#8217;re <a href=\"https:\/\/betterme.world\/articles\/fruitarian-diet\/\">eating<\/a>, take a pause and listen to your body. Are you full, satisfied, slightly uncomfortably full, stuffed, or worse? Ideally, you start at point three and aim for point seven, where you&#8217;re okay to wait for the next meal or move along with other activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The scale isn&#8217;t precise, but only a guide\/ tool. Sometimes you can aim for level eight if you know you won&#8217;t eat anything else for quite some time. Also, you can go for a six if you&#8217;re eating before a workout; this way, you&#8217;re not uncomfortable in the process.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other methods you can use to respect your fullness include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice meal immersion, where you approach your thoughts with curious awareness. You don&#8217;t have to get it right the first time, but you will get there with time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat privately. We have different capacities meaning our hunger and fullness cues can&#8217;t be equal. By eating alone, you learn to listen to yourself rather than how others are eating.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 3-Bite Option\u2063. It&#8217;s a similar method to the hunger-fullness scale, except in this case, you&#8217;re gauging your fullness yourself. Upon the 1st bite, note how you feel, whether pleasant, unpleasant, or neutral. Do the same for others until you achieve fullness.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Discover_The_Satisfaction_Factor\"><\/span><strong>Discover The Satisfaction Factor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Satisfaction is the ultimate goal of the 10 principles of <a href=\"https:\/\/betterme.world\/articles\/keto-diet-yogurt\/\">intuitive eating<\/a>. The pleasure of enjoying, exploring, and living off eat-what-you-want diets until you&#8217;re satisfied. The power to satisfaction, or rather, the satisfaction factor, is realizing that you can be content with your food, and you don&#8217;t need diets to help you achieve that.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being satisfied eliminates the need to overeat or overindulge in foods past your threshold. When you eat what you want, you get to enjoy the taste, acknowledge different flavors, and gain the feeling of pleasure that feeds the mental sensation of satiety.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Discover_Your_Satisfaction_Factor\"><\/span><strong>How To Discover Your Satisfaction Factor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The discovery may be daunting at first because there are so many options available to you, so you don&#8217;t know what to eat. But the key is to prepare foods that are fulfilling, tasty, and add pleasure. Here are some ways a satisfying meal may look like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking dessert after your meal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sauces using the finest of ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding butter for additional flavor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasting your veggies rather than steaming\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose white over whole-grain foods if you prefer the taste.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Such things may not come so obvious to you, especially if you&#8217;ve been on low-carb\/low-fat diets. So take it easy and experiment as you go along.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Honor_Your_Feelings_Without_Using_Food\"><\/span><strong>Honor Your Feelings Without Using Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the biggest weaknesses of eating is <a href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\">emotional hunger<\/a>. Instead of immersing your feelings in your food, why don&#8217;t you try other methods to deal with your feelings?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Food will never be the solution to an emotional problem but a mere distraction. So you have to learn to honor your feelings in other ways. These methods could be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relaxation techniques such as mindful walking or mindful breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Taking yoga or exercise\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Talking out your problems either casually or professionally with a therapist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meditate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Indulge in a hobby like reading or watching television.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Play with pets\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These methods are easy methods you can use to cope with your emotions because you can&#8217;t always run away from them by eating.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Respect_Your_Body\"><\/span><strong>Respect Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A major reason for dieting is to achieve a good body. One way or another, you seek a better body, whether it&#8217;s more toned, slimmer, thicker, more built, and most commonly, less fat. It&#8217;s okay to want those things, but it should not be at the expense of food that nourishes the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By respecting your body, you learn to accept your body image through self-love and acceptance. Intuitive eating helps you achieve that because, as you know, one of the benefits of this approach is improved psychosocial behavior that builds on a positive body image and positive emotional functioning (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666315300635\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn to respect your body by caring for it, mentally, emotionally, and physically. Be kind and compassionate and accept its shape and size no matter how it looks. Feel good about yourself and realize that you are worthy and allowed to eat what you want without any guilt indictments.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"10 principles of intuitive eating\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercise_%E2%80%93_Feel_The_Difference\"><\/span><strong>Exercise &#8211; Feel The Difference<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nutrition is built on diet and exercise. With this approach to food, it&#8217;s the same. You&#8217;re encouraged to stay active, not because you want to lose weight or get those abs, but because it&#8217;s healthy and what your body needs to function effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study on adolescents revealed that exercising without dieting was associated with eating to satisfy physical hunger rather than emotional cues, which is an important concept in intuitive eating\u00a0 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24183151\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).. Besides the numerous benefits of exercising, movement allows your body to use up the different foods you eat so you don&#8217;t have to worry about eating too much that your body can&#8217;t handle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These daily exercises you indulge in will allow you to build body stability by using up your intuitive eating calories the right way.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Honor_Your_Health_%E2%80%93_Gentle_Nutrition\"><\/span><strong>Honor Your Health &#8211; Gentle Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The last principle touches on gentle nutrition. What this entails is simply the food choices you make and how they contribute to better body health. The conscious decision that the food I&#8217;m eating will benefit and satisfy me\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To practice gentle <a href=\"https:\/\/betterme.world\/articles\/7-day-vegan-meal-plan\/\">nutrition<\/a>, endeavor to put your health first above anything else. It could be your mental or physical health. All in all, your health should be vital. Examples of ways you can incorporate gentle nutrition in your daily life include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add fruits and vegetables to your meals because they offer essential nutrients to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare and cook your meals at home using fresh ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow healthy diets if you need to such as gluten-free for celiac disease or DASH diet for hypertension.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intuitive eating is golden. There are no rules, no meal plans, and no restrictions. You solely rely on your body&#8217;s needs and trust that your body can lead you to your optimal path of acceptance. With intuitive eating, you learn to respect yourself, your body image, and your eating habits regardless of the outcome. That is the key to getting off your diet roller coaster.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Principles_Of_Intuitive_Eating\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S2212267213018960\"><span style=\"font-weight: 400;\">A Review of Interventions that Promote Eating by Internal Cues<\/span><\/a><span style=\"font-weight: 400;\"> (2013, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0195666315300635\"><span style=\"font-weight: 400;\">A systematic review of the psychosocial correlates of intuitive eating among adult women<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24183151\/\"><span style=\"font-weight: 400;\">Dieting, exercise, and intuitive eating among early adolescents<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/eating-disorders.org.uk\/information\/the-psychology-of-dieting\/#:~:text=Undisputed%20as%20a%20health%20risk,are%20invariably%20preceded%20by%20diets.\"><span style=\"font-weight: 400;\">The Psychology Of Dieting<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., eating-disorders.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.evelyntribole.com\/wp-content\/uploads\/10PrinciplesofIntuitiveEating.pdf\">The Ten Principles of Intuitive Eating &#8211; Evelyn Tribole<\/a> (2003, intuitiveeating.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Dieting can be exhausting, and with the many types of diets circulating on social media, no doubt you need a break from them. What&#8217;s more, you can diet and lose those extra pounds, but it gets harder to maintain the weight. Intuitive eating is the solution. Following the 10 intuitive eating principles discussed below, you [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":22178,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-22169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Principles Of Intuitive Eating For Those Who Are Eager To Get Off The Diet Roller Coaster - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you eat what you want and still lose weight? Here is what you need to know about 10 principles of intuitive eating and listening to your body.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Principles Of Intuitive Eating For Those Who Are Eager To Get Off The Diet Roller Coaster\" \/>\n<meta property=\"og:description\" content=\"Can you eat what you want and still lose weight? Here is what you need to know about 10 principles of intuitive eating and listening to your body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_739953196.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"10 Principles Of Intuitive Eating For Those Who Are Eager To Get Off The Diet Roller Coaster\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/\"},\"wordCount\":3122,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_739953196.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Dieting can be exhausting, and with the many types of diets circulating on social media, no doubt you need a break from them. What's more, you can diet and lose those extra pounds, but it gets harder to maintain the weight. Intuitive eating is the solution. <\/span><span style=\\\"font-weight: 400;\\\">Following the 10 intuitive eating principles discussed below, you can break this cycle of constant dieting and finally reconnect with your body. You learn to listen and follow your body's natural hunger, fullness, and satiety cues leading to improved health and psychological well-being.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Intuitive Eating?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Intuitive eating is a different approach to <a href=\\\"https:\/\/betterme.world\/articles\/90-day-diet\/\\\">healthy eating<\/a> that focuses on nourishing the body how you see fit. Your impulse to eat or stop eating is what guides your feeding habits, seeing as you will solely depend on your body's hunger and fullness cues to guide you.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With intuitive eating, you experience a different approach to nutrition that has no restrictions, no meal plans, no forms of dieting that could limit your body's well-being. The eating style promotes a healthy attitude towards food and body image rather than focusing on weight loss.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>History Of Intuitive Eating<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Intuitive eating was originally developed by two dietitians, namely: Evelyn Tribole and Elyse Resch, back in 1995 when they authored a book called Intuitive Eating: A Revolutionary Non-Diet Approach. As of now, it has four editions, but the root concept remained that intuitive eating was in no way like dieting as this approach offered freedom to eat and explore different foods without guilt or condemnation.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The book had its pioneers,  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/\",\"name\":\"10 Principles Of Intuitive Eating For Those Who Are Eager To Get Off The Diet Roller Coaster - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/10-principles-of-intuitive-eating\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_739953196.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Can you eat what you want and still lose weight? 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