Intuitive eating: how to learn to listen to your body
Many people associate a healthy lifestyle with strict dietary restrictions, constant calorie counting, and lists of forbidden foods. However, there is an approach that does not require rigid rules but is instead based on trusting your body. This is intuitive eating. It teaches you to hear your body’s signals, understand your true needs, and maintain harmony with yourself without feeling guilty for enjoying a piece of your favourite dessert.
What is intuitive eating
Intuitive eating is a concept first introduced in 1995 by dietitians Evelyn Tribole and Elyse Resch. This approach rejects strict dietary rules and focuses on developing a healthy relationship with food. The core idea of intuitive eating is to trust your body’s natural signals, such as hunger and fullness, rather than relying on external restrictions.
It is not just a dietary strategy but a philosophy that encompasses emotional, physical, and psychological well-being. Intuitive eating helps to break free from toxic diet culture and obsessive thoughts about food, allowing you to enjoy eating without stress.
Key principles of intuitive eating
The intuitive eating methodology is based on 10 key principles developed by its founders. Here are the main ones:
- Reject dieting
Stop trying to find the “perfect diet” that promises quick results. Restrictive approaches only increase the desire for forbidden foods, leading to frustration and binge eating. - Listen to hunger cues
Learn to recognise true hunger. Often, we eat due to stress, boredom, or other reasons unrelated to physiological need. - Make peace with food
Forget about “forbidden” foods. All foods have a place in your diet if you truly want them. - Respect fullness
Pay attention to when your body signals that it has had enough. This helps prevent overeating. - Care for your body
Accept your body as it is. Societal beauty standards are often unattainable and harmful to mental health. - Find joy in eating
The process of eating should bring joy. Eat what you like and create a comfortable atmosphere for meals. - Move for pleasure
Engage in physical activity not to burn calories but to gain energy, relieve stress, and keep your body in shape.
Why it’s important to listen to your body
The body is a complex system that constantly signals its needs. Hunger, thirst, and fatigue are cues that help maintain balance. However, constant diets, eating rules, and cultural standards often lead us to ignore these signals.
For example, you might skip lunch because it’s “not time to eat” or avoid your favourite dish for fear of gaining weight. In the long run, this only deepens the disconnection between you and your body. Intuitive eating helps restore this connection, promoting both physical and psychological well-being.
How to start practising intuitive eating
- Observe yourself
Start by paying attention to how you feel before, during, and after eating. Ask yourself: “Am I really hungry?” “Am I enjoying this food?” - Allow yourself to eat everything
This doesn’t mean uncontrolled eating but allowing all foods in your diet without guilt. - Practise mindfulness
Try to eat slowly, savouring each bite. Turn off the TV and put away your phone to fully focus on your meal. - Listen to your body after eating
How do you feel an hour after eating? Did the food give you energy? This will help you understand which foods work best for you. - Don’t fixate on weight
Intuitive eating isn’t about quick weight loss. Its goal is to find harmony with your body and learn to understand your needs.
Benefits of intuitive eating
Scientific studies confirm that intuitive eating positively impacts physical and emotional health. Specifically:
- Improved relationship with food
People stop categorising foods as “allowed” and “forbidden,” reducing the risk of overeating. - Reduced stress levels
The absence of restrictions and guilt promotes psychological well-being. - Maintaining a healthy weight
Without obsessive calorie counting, people naturally maintain an optimal weight. - Increased self-esteem
People learn to accept themselves and their bodies regardless of external standards.
Is intuitive eating suitable for everyone
Intuitive eating is a universal approach that can benefit most people. However, for those with specific medical conditions (e.g., diabetes, food allergies, or eating disorders), it’s important to consult a specialist before starting.
At Dr Bezuhla’s Clinical Dietology Centre, our specialists can help create a nutrition programme that considers not only your physiological needs but also psychological aspects. We support healthy relationships with food and help our clients find balance in eating.
If you want to achieve balance and learn to listen to your body, contact the specialists at Dr Bezuhla’s Clinical Dietology Centre. Together, we will take the first step towards a healthy and happy life!