It's a learning process, this Intuitive Eating...
The other day, I read somewhere a really good way of looking at things:
Babies don't come out of the womb ready / knowing how to walk ... it takes them stages to learn. First, they can't do anything. Then they learn to creep, to crawl, to toddle, THEN to walk!
It's the same with relearning how to eat "intuitively", I think. First we learn about what we should be doing (waiting for "0"/empty, and stopping by "5"/before we've stuffed ourselves). Then we stumble -- the practices are unfamiliar, so it takes a while to get the hang of things. And then, finally, we're walking ... we're an Intuitive Eater, and we can do it without having to put much (if any) thought into it at all! It's ingrained and "natural"....
I am currently in the "Toddle" stage... I've learned what I need to do to be an Intuitive Eater, but I'm having trouble getting it right. I'm still thinking like a "dieter", I think. :-? But, with practice (and a LOT of patience with myself!) I will get there, eventually. :o)
Tuesday, June 27, 2006
Sunday, June 25, 2006
...by any other name...
Recently I've come to the realization that "Intuitive Eating" has many different names...
Do a Google search for any of the above and you'll find a myriad of different websites on the subject!
Some websites can turn out to be really helpful, too! For example, Fred Anderson's website is TRULY inspiring! Through a form of Intuitive Eating he has managed to shed over 170 pounds! He has graciously started posting his book on his website for free, so it's worth browsing!
Other websites you have to be somewhat cautious of. They might "say" they're following intuitive eating, but still have a lot of the "diet" mentality, or "rules"... Be discerning!
- non-dieting
- intuitive eating
- normal eating
- hunger/fullness method
- attuned eating
- conscious eating
Do a Google search for any of the above and you'll find a myriad of different websites on the subject!
Some websites can turn out to be really helpful, too! For example, Fred Anderson's website is TRULY inspiring! Through a form of Intuitive Eating he has managed to shed over 170 pounds! He has graciously started posting his book on his website for free, so it's worth browsing!
Other websites you have to be somewhat cautious of. They might "say" they're following intuitive eating, but still have a lot of the "diet" mentality, or "rules"... Be discerning!
Thursday, June 22, 2006
New Yahoo Group!
Click to join IntuitiveEating_Support
Join my group if you're looking for support in following the principles of Intuitive Eating! :o)
Tuesday, May 23, 2006
Some "how-to" tips....
So, you've probably read through my blog, here, and wondered, "Well, how do I put these principles into practice?" How do you practice "intuitive eating"?
Here are some tips to get you started...
1. WAIT FOR YOUR "0"
What does it feel like to truly be hungry? Do you even know what it should feel like when your stomach is completely empty? Some people feel their stomach growl, some people don't. Some people get irritable and cranky when they're at "0". Every person is different, so "0" / empty is going to feel different for each individual.
A great thing to remember is: "When in doubt, wait it out."
If you aren't sure if you're completely empty, wait another 15-30 minutes and then take another "inventory" ... ask yourself, "Am I hungry now? Have I noticed any signs?" (tummy growl, irritability, etc). If you're hungry, eat! If you're not, wait a little longer. Some people, when first trying to find their "0" point, have gone 72 hours without eating! But, WARNING: to go longer than this is dangerous! Be sure to keep drinking water, and eat something if you've gone quite a while and still can't seem to find it. Eventually you'll recognize what "empty" feels like. :o)
2. EAT IN A CALM ENVIRONMENT ~ REDUCE DISTRACTIONS
What is it like around you when you're eating? Is it quiet? Is it chaotic? Is your mind on your meal, or is it off somewhere else? Do you read / watch TV while you're eating?
It's important to reduce the number of distractions at meal times so that you can focus on your food, and so that you can eat in a calm environment. For most households with a family, this will be a little tricky. But if you can reduce your number of distractions to a minimal level, you'll be able to get more out of your meal.
When we aren't paying attention to our meal, our body doesn't recognize that we've eaten, and therefore we end up rooting around looking for something to eat shortly after we've had a meal. But, if you sit down and eat in a calm environment, your body will remember, "Oh yeah! I already ate!" :o)
Turn off the T.V. ... put away your current reading material. Meal times are for concentrating on the meal and the people around you.
3. SIT DOWN TO EAT
Same as the last point, if you sit down to eat, your body is more likely to remember, later, that it's already "refueled" and you'll be less likely to snack when you're not hungry.
4. STOP AT "5"
If your body was like a gasoline tank on a car, you know that you need to refuel when you're at "0" / empty. But, you also know that you shouldn't overfill the tank! So, we give you a "hunger scale"....
----------------------- 10 (stuffed)
|
|
|
------------------------- 5 (comfortable)
|
|
|
------------------------ 0 (empty)
What you want to do is make sure that you eat bewteen 0 to 5. If you go over that "5" point, if you eat more than your stomach can actually hold, you're not going to feel that great after your meal. You're going to feel bloated and like you need to lie down.
Finding where you're "comfortable" takes a considerable amount of effort. A lot of people really struggle with this part of "intuitive eating". In a world where you're offered "super-sized" meals, it's hard to know just how much will satisfy you without going over your limit.
At first, it's helpful to try reducing the size of your plate. If you use a salad plate instead of a dinner plate, you'll usually start to see results shortly afterward. The trick is not to fill up your salad plate to overflowing! Don't pile it up a mile-high and think you're eating less ... it doesn't work like that! ;-)
After trying the salad plate for a while, try cutting even that back to half. Fill your plate, if you wish, but scrape half of your portions back into the dishes, and eat half of what you'd originally planned.
Most people are stunned to find out how little food they really *need* to "refuel". But, when you realize that your stomach is basically only the size of a clenched fist, it makes sense that you're not going to be able to fit a whole lot in there without going past a "5".
At "5", you should be able to bend over, after eating, without feeling like your meal is going to come back to haunt you ... you should be able to breathe normally, and you probably won't experience heartburn or indigestion.
And, if you don't get the hang of this step right away, don't panic. Like I've said, it takes quite a while for most people to get the hang of eating less and being satisfied. :o)
5. PAY ATTENTION TO YOUR FOOD
Another tricky thing is to pay attention to your food while you're eating. This is tricky because a lot of people don't eat alone. So, you're probably thinking, "Well, am I supposed to be rude and ignore those that are with me in order to pay attention to my food instead?". Nope! You can pay attention to your food *and* your eating companions!
Try this: take a bite of your food, put your fork down, and chew ... pay attention to the taste and texture. Enjoy your meal! Then look up and talk with your eating partners. After a minute, take another bite, and repeat the process. And, voila! You've done it!
6. EAT SLOWLY, SAVORING EACH BITE
Because people are so busy, they usually eat on the run, or gulp 'n go. But, this only adds to our weight problem. Instead, try sitting down at the table, paying attention to your food, and chewing slowly.
Did you know that it takes 20 minutes for your stomach to signal your brain that it's full? That means that, if you scarf down your whole meal in just 5 minutes (as I've been known to frequently do), you take a great risk of flying past your "5" (or point of satisfaction), and stuffing yourself silly before your stomach even realizes what happened! If you eat slowly, and make your meal last at *least* 20 minutes, you'll be better able to find out when you're *truly* satisfied (instead of stuffed), and finding your "5" will be that much easier!
To put this into practice, see Tip #6! ;o)
7. EAT & DRINK WHAT YOU LOVE!
And lastly, we come to my favorite part of Intuitive Eating ... being able to enjoy what you eat and drink!
Dieters, I'm sure, get sick of eating low-fat / low-cal / low-carb anything ... they eventually will want the *real* thing. And, why not have it? Forget what the media has drilled into your head! God has blessed us with variety for a reason!
You want full-fat cheese in your lasagna? Go ahead! Enjoy! You want real ice cream, instead of frozen yogurt? Help yourself! Chocolate cake? Whoohooo!
Nothing is "good" or "bad" ... no food is "forbidden" any longer!
**** WARNING: If you are on a restricted diet due to HEALTH reasons, PLEASE follow your doctor's orders first! Do not disregard your physician's advice! ****
[these tips taken from the "Thin Within" program (ThinWithin.org) by Judy & Arthur Halliday]
Here are some tips to get you started...
1. WAIT FOR YOUR "0"
What does it feel like to truly be hungry? Do you even know what it should feel like when your stomach is completely empty? Some people feel their stomach growl, some people don't. Some people get irritable and cranky when they're at "0". Every person is different, so "0" / empty is going to feel different for each individual.
A great thing to remember is: "When in doubt, wait it out."
If you aren't sure if you're completely empty, wait another 15-30 minutes and then take another "inventory" ... ask yourself, "Am I hungry now? Have I noticed any signs?" (tummy growl, irritability, etc). If you're hungry, eat! If you're not, wait a little longer. Some people, when first trying to find their "0" point, have gone 72 hours without eating! But, WARNING: to go longer than this is dangerous! Be sure to keep drinking water, and eat something if you've gone quite a while and still can't seem to find it. Eventually you'll recognize what "empty" feels like. :o)
2. EAT IN A CALM ENVIRONMENT ~ REDUCE DISTRACTIONS
What is it like around you when you're eating? Is it quiet? Is it chaotic? Is your mind on your meal, or is it off somewhere else? Do you read / watch TV while you're eating?
It's important to reduce the number of distractions at meal times so that you can focus on your food, and so that you can eat in a calm environment. For most households with a family, this will be a little tricky. But if you can reduce your number of distractions to a minimal level, you'll be able to get more out of your meal.
When we aren't paying attention to our meal, our body doesn't recognize that we've eaten, and therefore we end up rooting around looking for something to eat shortly after we've had a meal. But, if you sit down and eat in a calm environment, your body will remember, "Oh yeah! I already ate!" :o)
Turn off the T.V. ... put away your current reading material. Meal times are for concentrating on the meal and the people around you.
3. SIT DOWN TO EAT
Same as the last point, if you sit down to eat, your body is more likely to remember, later, that it's already "refueled" and you'll be less likely to snack when you're not hungry.
4. STOP AT "5"
If your body was like a gasoline tank on a car, you know that you need to refuel when you're at "0" / empty. But, you also know that you shouldn't overfill the tank! So, we give you a "hunger scale"....
----------------------- 10 (stuffed)
|
|
|
------------------------- 5 (comfortable)
|
|
|
------------------------ 0 (empty)
What you want to do is make sure that you eat bewteen 0 to 5. If you go over that "5" point, if you eat more than your stomach can actually hold, you're not going to feel that great after your meal. You're going to feel bloated and like you need to lie down.
Finding where you're "comfortable" takes a considerable amount of effort. A lot of people really struggle with this part of "intuitive eating". In a world where you're offered "super-sized" meals, it's hard to know just how much will satisfy you without going over your limit.
At first, it's helpful to try reducing the size of your plate. If you use a salad plate instead of a dinner plate, you'll usually start to see results shortly afterward. The trick is not to fill up your salad plate to overflowing! Don't pile it up a mile-high and think you're eating less ... it doesn't work like that! ;-)
After trying the salad plate for a while, try cutting even that back to half. Fill your plate, if you wish, but scrape half of your portions back into the dishes, and eat half of what you'd originally planned.
Most people are stunned to find out how little food they really *need* to "refuel". But, when you realize that your stomach is basically only the size of a clenched fist, it makes sense that you're not going to be able to fit a whole lot in there without going past a "5".
At "5", you should be able to bend over, after eating, without feeling like your meal is going to come back to haunt you ... you should be able to breathe normally, and you probably won't experience heartburn or indigestion.
And, if you don't get the hang of this step right away, don't panic. Like I've said, it takes quite a while for most people to get the hang of eating less and being satisfied. :o)
5. PAY ATTENTION TO YOUR FOOD
Another tricky thing is to pay attention to your food while you're eating. This is tricky because a lot of people don't eat alone. So, you're probably thinking, "Well, am I supposed to be rude and ignore those that are with me in order to pay attention to my food instead?". Nope! You can pay attention to your food *and* your eating companions!
Try this: take a bite of your food, put your fork down, and chew ... pay attention to the taste and texture. Enjoy your meal! Then look up and talk with your eating partners. After a minute, take another bite, and repeat the process. And, voila! You've done it!
6. EAT SLOWLY, SAVORING EACH BITE
Because people are so busy, they usually eat on the run, or gulp 'n go. But, this only adds to our weight problem. Instead, try sitting down at the table, paying attention to your food, and chewing slowly.
Did you know that it takes 20 minutes for your stomach to signal your brain that it's full? That means that, if you scarf down your whole meal in just 5 minutes (as I've been known to frequently do), you take a great risk of flying past your "5" (or point of satisfaction), and stuffing yourself silly before your stomach even realizes what happened! If you eat slowly, and make your meal last at *least* 20 minutes, you'll be better able to find out when you're *truly* satisfied (instead of stuffed), and finding your "5" will be that much easier!
To put this into practice, see Tip #6! ;o)
7. EAT & DRINK WHAT YOU LOVE!
And lastly, we come to my favorite part of Intuitive Eating ... being able to enjoy what you eat and drink!
Dieters, I'm sure, get sick of eating low-fat / low-cal / low-carb anything ... they eventually will want the *real* thing. And, why not have it? Forget what the media has drilled into your head! God has blessed us with variety for a reason!
You want full-fat cheese in your lasagna? Go ahead! Enjoy! You want real ice cream, instead of frozen yogurt? Help yourself! Chocolate cake? Whoohooo!
Nothing is "good" or "bad" ... no food is "forbidden" any longer!
**** WARNING: If you are on a restricted diet due to HEALTH reasons, PLEASE follow your doctor's orders first! Do not disregard your physician's advice! ****
[these tips taken from the "Thin Within" program (ThinWithin.org) by Judy & Arthur Halliday]
Saturday, March 25, 2006
What Kind of Eater are YOU?
[from "INTUITIVE EATING" by Evelyn Tribole & Elyse
Resch]
WHAT KIND OF EATER ARE YOU?
#1.
EATING STYLE: Careful Eater
TRIGGER: Fitness & health
CHARACTERISTIC: Appears to be the perfect eater;
anguishes over each food morsel and its effect on the
body. On the surface, this person seems health- and
fitness-oriented.
#2.
EATING STYLE: Unconscious Eater
TRIGGER: Eating while doing something else at the same
time.
CHARACTERISTIC: This person is often unaware that
he/she is eating, or how much is being eaten. To sit
down and simply eat is often viewed as a waste of
time. Eating is usually paired with another activity
to be productive. There are many subtypes.
#2.1
EATING STYLE: Chaotic Unconscious Eater
TRIGGER: Overscheduled Life
CHARACTERISTIC: This person's eating style is
haphazard --- gulp 'n go when the food is available.
Seems to thrive on tension.
#2.2
EATING STYLE: Refuse-not Unconscious Eater
TRIGGER: Presence of food.
CHARACTERISTIC: This person is especially vulnerable
to candy jars, or food present in meetings or sitting
openly on the kitchen counter.
[*** THIS IS ME!!! ***]
#2.3
EATING STYLE: Waste-not Unconscious Eater
TRIGGER: Free food
CHARACTERISTIC: This person's eating drive is often
influenced by the value of the food dollar and is
susceptible to all-you-can-eat buffets and free food.
#2.4
EATING STYLE: Emotional Unconscious Eater
TRIGGER: Uncomfortable Emotions
CHARACTERISTIC: Stress or uncomfortable feelings
trigger eating -- especially when alone.
[** this is also me **]
#3.
EATING STYLE: Professional Dieter
TRIGGER: Feeling fat
CHARACTERISTIC: This person is perpetually dieting,
often trying the latest commercial diet or diet book.
#4.
EATING STYLE: Intuitive Eater
TRIGGER: biological hunger
CHARACTERISTIC: This person makes food choices without
experiencing guilt or an ethical dilemma. Honors
hunger, respects fullness, enjoys the pleasure of
eating.
Resch]
WHAT KIND OF EATER ARE YOU?
#1.
EATING STYLE: Careful Eater
TRIGGER: Fitness & health
CHARACTERISTIC: Appears to be the perfect eater;
anguishes over each food morsel and its effect on the
body. On the surface, this person seems health- and
fitness-oriented.
#2.
EATING STYLE: Unconscious Eater
TRIGGER: Eating while doing something else at the same
time.
CHARACTERISTIC: This person is often unaware that
he/she is eating, or how much is being eaten. To sit
down and simply eat is often viewed as a waste of
time. Eating is usually paired with another activity
to be productive. There are many subtypes.
#2.1
EATING STYLE: Chaotic Unconscious Eater
TRIGGER: Overscheduled Life
CHARACTERISTIC: This person's eating style is
haphazard --- gulp 'n go when the food is available.
Seems to thrive on tension.
#2.2
EATING STYLE: Refuse-not Unconscious Eater
TRIGGER: Presence of food.
CHARACTERISTIC: This person is especially vulnerable
to candy jars, or food present in meetings or sitting
openly on the kitchen counter.
[*** THIS IS ME!!! ***]
#2.3
EATING STYLE: Waste-not Unconscious Eater
TRIGGER: Free food
CHARACTERISTIC: This person's eating drive is often
influenced by the value of the food dollar and is
susceptible to all-you-can-eat buffets and free food.
#2.4
EATING STYLE: Emotional Unconscious Eater
TRIGGER: Uncomfortable Emotions
CHARACTERISTIC: Stress or uncomfortable feelings
trigger eating -- especially when alone.
[** this is also me **]
#3.
EATING STYLE: Professional Dieter
TRIGGER: Feeling fat
CHARACTERISTIC: This person is perpetually dieting,
often trying the latest commercial diet or diet book.
#4.
EATING STYLE: Intuitive Eater
TRIGGER: biological hunger
CHARACTERISTIC: This person makes food choices without
experiencing guilt or an ethical dilemma. Honors
hunger, respects fullness, enjoys the pleasure of
eating.
Friday, March 10, 2006
From "Overcoming Overeating" by Jane R. Hirschmann & Carol H. Munter
Today I finished reading "OVERCOMING OVEREATING: Living Free in a World of Food" by Jane R. Hirschmann & Carol H. Munter. It teaches people how to get free of dieting, and how to relearn to feed themselves "on demand" ... basically, the principles of Intuitive Eating.
Here are some quotes from the book that I found insightful:
Page 11:
"Compulsive eaters consider themselves 'fat' or 'bad' because they measure themselves against two cultural ideals and find themselves lacking. First, they accept the idea that there is an 'ideal' body and that theirs is far from it; second, they believe that eating is something which must be 'controlled'."
Page 25:
"To be sure, many people welcome the rules and regulations of a diet. They like the structure. They feel relieved to have the decisions about what, when and how much to eat taken out of their hands. They find it easier to say 'I'm not allowed' than to struggle with their needs and desires... we live in a culture that applauds control."
Page 26:
"Once you understand that diets are punishments for bad behaviour, you can understand why they fail... Diets are, fundamentally, confinements much like prisons, and dieters, like prisoners, do time for not looking right. Prisoners share a common fantasy: Rebellion."
Page 87:
"You and your body are self-regulatory. You are going to learn how to let your body tell you how it should be fed, and in the process many of you will also lose weight. We recognize, however, that you haven't yet accepted the idea that you can self-regulate and that stopping dieting is a frightening step for you to take."
"SCOLDING AND WEIGHT-GAIN GO HAND-IN-HAND!"
Page 88:
"If you let go of rules and do not yell at yourself about food, you will eat less compulsively. Giving up diets is LIBERATING!"
"DEPRIVATION & SCARCITY ALWAYS INCREASE DESIRE!"
"Dumping the diet means you will never again think of ANY food as 'fattening' or 'forbidden'."
"FOOD RESTRICTIONS CREATE AN EXAGGERATED YEARNING!"
"Our goal is to get you to a point where it won't occur to you to eat unless you're hungry... Once your obsession is cured, you'll be able to have a terrible week without turning to food for comfort."
Here are some quotes from the book that I found insightful:
Page 11:
"Compulsive eaters consider themselves 'fat' or 'bad' because they measure themselves against two cultural ideals and find themselves lacking. First, they accept the idea that there is an 'ideal' body and that theirs is far from it; second, they believe that eating is something which must be 'controlled'."
Page 25:
"To be sure, many people welcome the rules and regulations of a diet. They like the structure. They feel relieved to have the decisions about what, when and how much to eat taken out of their hands. They find it easier to say 'I'm not allowed' than to struggle with their needs and desires... we live in a culture that applauds control."
Page 26:
"Once you understand that diets are punishments for bad behaviour, you can understand why they fail... Diets are, fundamentally, confinements much like prisons, and dieters, like prisoners, do time for not looking right. Prisoners share a common fantasy: Rebellion."
Page 87:
"You and your body are self-regulatory. You are going to learn how to let your body tell you how it should be fed, and in the process many of you will also lose weight. We recognize, however, that you haven't yet accepted the idea that you can self-regulate and that stopping dieting is a frightening step for you to take."
"SCOLDING AND WEIGHT-GAIN GO HAND-IN-HAND!"
Page 88:
"If you let go of rules and do not yell at yourself about food, you will eat less compulsively. Giving up diets is LIBERATING!"
"DEPRIVATION & SCARCITY ALWAYS INCREASE DESIRE!"
"Dumping the diet means you will never again think of ANY food as 'fattening' or 'forbidden'."
"FOOD RESTRICTIONS CREATE AN EXAGGERATED YEARNING!"
"Our goal is to get you to a point where it won't occur to you to eat unless you're hungry... Once your obsession is cured, you'll be able to have a terrible week without turning to food for comfort."
Friday, March 03, 2006
My Story...
My weight problems started during my first pregnancy, in 1998. Up until then, I'd been a tiny size 6, and could eat whatever I wanted without gaining a pound. I never *truly* exercised, unless you count dancing around in my room to my music. ;-)
With my pregnancy, I was going through a great amount of stress, plus I'd injured myself and couldn't work. I lost a lot of my "friends" during this time period, so I was lonely, afraid, and bored. I sat around in front of the television, watching soap-operas, and snacking.
My family (and my doctor) kept commenting on my weight gain. They told me to go easy on the snacks, and drink more water. I didn't listen. I thought, "I'm eating for two! It's okay!" Boy, what a lie! LOL
By the end of the pregnancy, I'd ballooned up to a size 18 -- the heaviest I've ever been in my life -- and I was absolutely horrified! I'd thought I was fat when I was a size 6 (thank you, wonderful media!) -- so you can just imagine what I felt with those extra 60 pounds on my frame!
I started walking when my son was about 8 months old, and I took off 10 pounds in a month. This was reassuring, but not comforting.
By the time of my second pregnancy, two years later, my life was a little more stable, and I'd plateaued at a size 12.
With the second pregnancy, I knew not to "eat for 2", but I still ended up gaining 35 lbs. This put me back to a size 18, afterward.
I tried diet after diet, but nothing lasted longer than 1-3 weeks. Some plans didn't even last a day! LOL I just don't like to be told what to do, what to eat, or how much/little I can have! I felt really restricted or deprived, so I always gave up and went back to my ways.
After my daughter was born, we went through a time of serious financial stress. The bank foreclosed on us, forcing us to move from our home within a month -- talk about STRESSFUL! But, God provided, and we moved from our large, 2-bedroom, to a tiny 3-bedroom home. There were *some* blessings hidden in this time of trial!
5 years after the birth of my daughter (it was now 2005), God led me to find the hunger-fullness method for weight-loss, via a popular book. Reading it, I couldn't believe it could be this simple! "You mean, I just have to eat when I'm hungry, stop when I have had just enough, and I can lose weight? I don't even have to exercise? Yeah, right!"
In just two days of following this method, though, I lost 2 pounds! I seriously thought my scale was lying to me. But, when I continued to see the scale move down over the next few weeks, I started to believe that this could possibly be the answer I'd been seeking to my weight problems!
Reading the book, though, raised some little red flags for me ... some of the theology seemed "off" -- after all, this was supposed to be a Christian weight-loss program, and yet, something wasn't sitting right.
At this time (3 weeks into following the principles of hunger-fullness), an online friend sent me a link to an article ... and I was enlightened. The author of the book I'd been reading was a supposed "cult-leader"! I immediately wanted to burn the book (though, I couldn't do that, as I LOVE books!) I was devastated!
Luckily, God also included the name of yet another hunger-fullness program -- a GRACE-oriented one! -- in this same article, so I wasn't left hanging. Mind you, I was reluctant to try it, as I didn't want to be so easily duped, again!
Thank the Lord, though, the new program was MUCH more freeing, and I continued to release weight as I listened to my body's natural cues of "hunger" and "fullness".
Six months later, I was just 5 pounds from my goal -- I had become a size 8! (something that, in the depths of my "dieting days", I never thought I'd see again!)
Unfortunately, with the Holiday season upon me, I gave myself permission to snack when I wasn't hungry, which just snowballed until I'd completely let go of the principles I'd learned, and I put back all of the weight I'd released. :-(
But, God is faithful. He has used my "falling off the wagon" to teach me that "failure is only failure if you don't keep trying". So, I'm pressing on, and I know that I will get the hang of this again.
I also learned that I never dealt with the emotional side of why I overeat, so it was like I'd put a bandage on a wound that needed stitches. It didn't really "fix" my problem. So, now I'm working on my emotions, too (and I just found a really cool, helpful website that I think is REALLY going to help!)
Anyway. I'm in this for life! It's the best, most FREEING thing I've ever found, and it works! Praise God, I'll never have to diet again! No more roller-coaster. ;o)
With my pregnancy, I was going through a great amount of stress, plus I'd injured myself and couldn't work. I lost a lot of my "friends" during this time period, so I was lonely, afraid, and bored. I sat around in front of the television, watching soap-operas, and snacking.
My family (and my doctor) kept commenting on my weight gain. They told me to go easy on the snacks, and drink more water. I didn't listen. I thought, "I'm eating for two! It's okay!" Boy, what a lie! LOL
By the end of the pregnancy, I'd ballooned up to a size 18 -- the heaviest I've ever been in my life -- and I was absolutely horrified! I'd thought I was fat when I was a size 6 (thank you, wonderful media!) -- so you can just imagine what I felt with those extra 60 pounds on my frame!
I started walking when my son was about 8 months old, and I took off 10 pounds in a month. This was reassuring, but not comforting.
By the time of my second pregnancy, two years later, my life was a little more stable, and I'd plateaued at a size 12.
With the second pregnancy, I knew not to "eat for 2", but I still ended up gaining 35 lbs. This put me back to a size 18, afterward.
I tried diet after diet, but nothing lasted longer than 1-3 weeks. Some plans didn't even last a day! LOL I just don't like to be told what to do, what to eat, or how much/little I can have! I felt really restricted or deprived, so I always gave up and went back to my ways.
After my daughter was born, we went through a time of serious financial stress. The bank foreclosed on us, forcing us to move from our home within a month -- talk about STRESSFUL! But, God provided, and we moved from our large, 2-bedroom, to a tiny 3-bedroom home. There were *some* blessings hidden in this time of trial!
5 years after the birth of my daughter (it was now 2005), God led me to find the hunger-fullness method for weight-loss, via a popular book. Reading it, I couldn't believe it could be this simple! "You mean, I just have to eat when I'm hungry, stop when I have had just enough, and I can lose weight? I don't even have to exercise? Yeah, right!"
In just two days of following this method, though, I lost 2 pounds! I seriously thought my scale was lying to me. But, when I continued to see the scale move down over the next few weeks, I started to believe that this could possibly be the answer I'd been seeking to my weight problems!
Reading the book, though, raised some little red flags for me ... some of the theology seemed "off" -- after all, this was supposed to be a Christian weight-loss program, and yet, something wasn't sitting right.
At this time (3 weeks into following the principles of hunger-fullness), an online friend sent me a link to an article ... and I was enlightened. The author of the book I'd been reading was a supposed "cult-leader"! I immediately wanted to burn the book (though, I couldn't do that, as I LOVE books!) I was devastated!
Luckily, God also included the name of yet another hunger-fullness program -- a GRACE-oriented one! -- in this same article, so I wasn't left hanging. Mind you, I was reluctant to try it, as I didn't want to be so easily duped, again!
Thank the Lord, though, the new program was MUCH more freeing, and I continued to release weight as I listened to my body's natural cues of "hunger" and "fullness".
Six months later, I was just 5 pounds from my goal -- I had become a size 8! (something that, in the depths of my "dieting days", I never thought I'd see again!)
Unfortunately, with the Holiday season upon me, I gave myself permission to snack when I wasn't hungry, which just snowballed until I'd completely let go of the principles I'd learned, and I put back all of the weight I'd released. :-(
But, God is faithful. He has used my "falling off the wagon" to teach me that "failure is only failure if you don't keep trying". So, I'm pressing on, and I know that I will get the hang of this again.
I also learned that I never dealt with the emotional side of why I overeat, so it was like I'd put a bandage on a wound that needed stitches. It didn't really "fix" my problem. So, now I'm working on my emotions, too (and I just found a really cool, helpful website that I think is REALLY going to help!)
Anyway. I'm in this for life! It's the best, most FREEING thing I've ever found, and it works! Praise God, I'll never have to diet again! No more roller-coaster. ;o)
One woman's story of tuning into her body's signals...
Surfing online this morning, I came across a great article by a woman named Patrica Wells. She tells of finding a program that taught her all about "attuned eating" (same as "Intuitive Eating"), and how it changed her life. Read it here!
Intuitive Eating: What is it? How does it work?
Found this information online -- it's from several different sources. This is an awesome way to release weight and keep it off for life!
What is Intuitive Eating?
[source]
• It varies from person to person. Because our tastes, bodies, activities, emotions, and spiritual paths are different, what our bodies require in terms of nourishment also differs.
• It is cyclical. Weekly, monthly, and annual cycles, even life cycles, change our body's need for, and responses to, food.
• It is imperfect. Intuitive eating does not mean we'll always choose absolutely "healthy" or "pristine" foods. We won't always feel as if we've had a "perfect" balance.
• It is rhythmic. We feel pleasantly full (but not stuffed) after a meal and pleasantly hungry (but not starving) before the next.
• It includes a wide variety of foods. Cereals and grains, fruits and vegetables, dairy products, meats, beans, nuts, and even fats play a role in normal, intuitive eating. Again, the exact balance and variety of foods must be individualized.
• It is free of obsession. It acknowledges that our compulsions are due to biochemical or emotional reasons and any over- or under-eating is a clue to begin looking further as an opportunity for learning.
• It is nourishing to the body and spirit.
• It feels good. Good food in the right amounts and at the right times excites the senses. It provides tactile and taste sensations as we eat, and a pleasurable "full" feeling afterward. When we finish a meal, we feel comforted and renewed - physically, emotionally, and even spiritually.
• It is an essential component of self care. What better way to nurture ourselves than with the foods we need and enjoy in the amounts we require?
Here are the facts:
[source]
• You don't need pills.
• You don't need pricey supplements.
• You don't have to count, or weigh, or measure anything.
• You don't have to exercise obsessively.
• You don't have to pay expensive ongoing fees.
• You don't have to leave your home and go to a meeting or a clinic.
• You don't have to suffer the humiliation of weigh-ins.
• You never have to starve yourself again.
You can start today, right now, in fact.
Everything is right here at your fingertips,
from the comfort of your own home.
Intuitive Eating
[source]
"Intuitive Eating" is the innate knowing of what, when and how much to eat for one's individual nutritional needs. Intuitive eating is free of obsession. It's the instinctive self-regulation of food intake that we are all born with.
With intuitive eating, there are no "good" or "bad" foods. There is no "on a diet" or "off a diet". There is nothing to feel guilty about. Our self-esteem can remain intact while we engage in the process of reconnecting with our innate wisdom—learning to honor our body signals.
Some of the key components of learning to eat intuitively are:
• Reject the diet mentality. There are no rules to break, no good foods and bad foods.
• Make friends with food. Food is an asset for recovery not something to battle against. Give yourself unconditional permission to eat and enjoy it.
• Keep the body well-fed so extreme hunger or lack of proper nutrition doesn't trigger overeating.
• Find constructive non-food-related ways to cope with the feelings and stressors that you tend to eat over.
• Practice honoring your health so you make primarily health promoting food choices.
• Practice mindful eating. Eat slow to allow time for your satiety signals to reach your brain. Pause throughout your meals and get in touch with your feelings.
• Incorporate gentle exercise into your lifestyle. Besides the obvious improvements in physical and mental health this brings, it also helps us get in touch with our bodies; how they feel and what they need.
When we give ourselves permission to stop dieting and focus instead on healthy behaviors, we can regain not only our physical health, but our self-esteem—our lives. By defining success in terms of increasing awareness, personal growth, and self-empowerment, a healthy weight can be achieved and maintained for a lifetime.
[source]
• It varies from person to person. Because our tastes, bodies, activities, emotions, and spiritual paths are different, what our bodies require in terms of nourishment also differs.
• It is cyclical. Weekly, monthly, and annual cycles, even life cycles, change our body's need for, and responses to, food.
• It is imperfect. Intuitive eating does not mean we'll always choose absolutely "healthy" or "pristine" foods. We won't always feel as if we've had a "perfect" balance.
• It is rhythmic. We feel pleasantly full (but not stuffed) after a meal and pleasantly hungry (but not starving) before the next.
• It includes a wide variety of foods. Cereals and grains, fruits and vegetables, dairy products, meats, beans, nuts, and even fats play a role in normal, intuitive eating. Again, the exact balance and variety of foods must be individualized.
• It is free of obsession. It acknowledges that our compulsions are due to biochemical or emotional reasons and any over- or under-eating is a clue to begin looking further as an opportunity for learning.
• It is nourishing to the body and spirit.
• It feels good. Good food in the right amounts and at the right times excites the senses. It provides tactile and taste sensations as we eat, and a pleasurable "full" feeling afterward. When we finish a meal, we feel comforted and renewed - physically, emotionally, and even spiritually.
• It is an essential component of self care. What better way to nurture ourselves than with the foods we need and enjoy in the amounts we require?
Here are the facts:
[source]
• You don't need pills.
• You don't need pricey supplements.
• You don't have to count, or weigh, or measure anything.
• You don't have to exercise obsessively.
• You don't have to pay expensive ongoing fees.
• You don't have to leave your home and go to a meeting or a clinic.
• You don't have to suffer the humiliation of weigh-ins.
• You never have to starve yourself again.
Everything is right here at your fingertips,
from the comfort of your own home.
Intuitive Eating
[source]
With intuitive eating, there are no "good" or "bad" foods. There is no "on a diet" or "off a diet". There is nothing to feel guilty about. Our self-esteem can remain intact while we engage in the process of reconnecting with our innate wisdom—learning to honor our body signals.
Some of the key components of learning to eat intuitively are:
• Reject the diet mentality. There are no rules to break, no good foods and bad foods.
• Make friends with food. Food is an asset for recovery not something to battle against. Give yourself unconditional permission to eat and enjoy it.
• Keep the body well-fed so extreme hunger or lack of proper nutrition doesn't trigger overeating.
• Find constructive non-food-related ways to cope with the feelings and stressors that you tend to eat over.
• Practice honoring your health so you make primarily health promoting food choices.
• Practice mindful eating. Eat slow to allow time for your satiety signals to reach your brain. Pause throughout your meals and get in touch with your feelings.
• Incorporate gentle exercise into your lifestyle. Besides the obvious improvements in physical and mental health this brings, it also helps us get in touch with our bodies; how they feel and what they need.
When we give ourselves permission to stop dieting and focus instead on healthy behaviors, we can regain not only our physical health, but our self-esteem—our lives. By defining success in terms of increasing awareness, personal growth, and self-empowerment, a healthy weight can be achieved and maintained for a lifetime.
Welcome to Intuitive Eating!
Welcome to my Intuitive Eating blog! Here is where I'll share my story of how I found out about Intuitive Eating (IE), and of how it has changed my life! I'm excited to tell all that I know (and even those I don't know!) about this wonderful, freeing weight-releasing program! It's something sooo easy -- something I can do for life!
So, check back often, and learn all about how to get free from dieting forever! And, it's FREE!
So, check back often, and learn all about how to get free from dieting forever! And, it's FREE!
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