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Overview of Intuitive Eating: A Revolutionary Program that Works How it fits our Program by Evelyn T

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Title: Overview of Intuitive Eating: A Revolutionary Program that Works How it fits our Program by Evelyn T


1
Overview of - Intuitive Eating A Revolutionary
Program that Works - How it fits our Program! by
Evelyn Tribole and Elyse Resch
  • Strategies for Success in Weight Management
  • By James J. Messina, Ph.D.

2
Sources for Overview of Intuitive Eating
  • The Book Intuitive Eating A Revolutionary
    Program that Works (2003) by Evelyn Tribole
    and Elyse Resch, publisher St. Martins Griffin,
    New York, NY, 2003. Available at Amazon
    http//www.amazon.com/gp/product/0312321236/102-29
    95993-9211355?vglancen283155
  • The Website http//www.intuitiveeating.com/

3
The three distinct eating styles according to
Intuitive Eating
  • Careful Eater
  • Professional Dieter
  • Unconscious Eater
  • Intuitive Eater

4
1. Careful Eater-not officially on a diet
  • Spends most waking hours planning next meal or
    snack-scrutinize all eating done
  • Chronically worries about what to eat
  • Chastises every unhealthy or fatty food eaten
  • Focused on health and fitness but obsesses over
    food to emotionally debilitation

5
2. Professional Dieter-perpetually dieting -
yo-yo dieters
  • Tried all of the latest greatest diets
  • Knows a lot about portions, calories, food
    substitutes dieting tricks
  • Reason on diet-original one never worked
  • Total rationale for careful eating-loss of weight
  • If not on a diet thinking planning next diet
  • Bing last supper if eat forbidden food

6
3. Unconscious Eater- 4 types
  • Chaotic Unconscious Eater
  • Refuse-not Unconscious Eater
  • Waste not Unconscious Eater
  • Emotional Unconscious Eater

7
Chaotic Unconscious Eater
  • Lives an unscheduled life-busy putting out fires
    in life
  • Eating style is haphazard
  • Whats available is grabbed-vending machines,
    fast food etc
  • Difficult time identifying biological hunger
    until it is ravenous-therefore can go long
    periods without eating

8
Refuse-not Unconscious Eater
  • Vulnerable to mere presence of food regardless if
    hungry or not
  • Cannot refuse Candy jars, food lying around at
    meetings, food sitting on kitchen counter
  • Not even aware they are eating or how much they
    have eaten
  • Vulnerable when food available at social events

9
Waste not Unconscious Eater
  • Value the food dollar
  • Eating drive influenced by getting as much as can
    for the money
  • Clean Plate Club members
  • Will eat leftovers of people at table
  • Danger at All you can eat Buffets

10
Emotional Unconscious Eater
  • Uses food to cope with emotions such as stress,
    anger loneliness
  • View eating as a problem but usually it is
    symptom of deeper problem or issue
  • Will grab food when stressed out
  • Will chronically binge vast quantities of food
    due to emotional instability not clearly
    identified or willing to face

11
4. The Intuitive Eaters
  • March to their inner hunger signals
  • Eat whatever they choose without feeling guilt or
    having ethical dilemma
  • Unaffected eaters
  • Dont eat based on dieting rules or health
  • Rely on own internal cues signals
  • Have rid selves of diet mentality

12
Damage of chronic dieting
  • Increased binge eating
  • Decreased metabolic rate
  • Increased preoccupation with food
  • Increased feelings of deprivation
  • Increased sense of failure
  • Decreased sense of willpower

13
Self-Examination are you an intuitive eater
candidate?
  • Have you routinely eaten beyond your comfortable
    fullness level?
  • Do you routinely overeat when youre getting
    ready for your next diet (knowing there will be a
    lot of foods you wont be allowed to eat)?
  • Do you overeat as a coping mechanism in difficult
    times or to fill time when youre bored?

14
Self-Examination are you an intuitive eater
candidate? (2)
  • Have you been resistant to exercise?
  • Do you only exercise when you diet?
  • Do you skip meals or wait to eat until youre
    ravenously hungry only to find out that you
    overeat when you finally do eat?
  • Do you feel guilty either when you overeat or
    when you eat a bad food, which results in more
    overeating?

15
Benefits of becoming an Intuitive Eater- giving
up dieting forever
  • You will eat far less food and want to exercise
    regularly
  • Your body will feel so much better when your
    stomach is not overfilled, when your muscles are
    toned your heart is fit.
  • If you focus on how you feel as the goal, rather
    than weight loss, youll find ironically that you
    cant help but lose weight

16
Stages of Awakening Intuitive Eater
  • Readiness-Hitting Diet Bottom
  • Exploration-Conscious Learning Pursuit of
    Pleasure
  • Crystallization
  • The Intuitive Eater Awakens
  • Final Stage Treasure the Pleasure

17
Stage 1 of Awakening Intuitive Eater Readiness-Hit
ting Diet Bottom
  • You are unhappy and want to stop
  • Being a yo-yo dieter who has lost regained
    hundreds of pounds
  • Thinking worrying about food all the time
  • Being out of touch with biological hunger
  • Eating to comfort, distract or numb your feelings
  • Having a negative body image

18
Stage 2 of Awakening Intuitive Eater Exploration-C
onscious Learning Pursuit of Pleasure
  • Hyperconsciousness to reacquaint self with
    intuitive signals
  • Make peace with food - unconditional permission
    to eat for satisfaction
  • Taste preferences - experiment to find true food
    likes dislikes
  • Honor your hunger recognize body signals of
    degrees of its hunger-not sure when full yet
  • Experiment with foods not end model of
    nutrition at this point in your intuitive eating
    growth

19
Stage 3 of Awakening Intuitive Eater Crystallizati
on
  • First awakenings of Intuitive Eating Style that
    has always been a part of you
  • Exploration crystallizes into behavioral change
  • No more obsessive thoughts about food
  • Food choices begin to be made intuitively in
    response to biological signals
  • Greater sense of trust to chose what you really
    want to eat with dependable signals

20
Stage 4 of Awakening Intuitive Eater The
Intuitive Eater Awakens
  • Efforts result in comfortable free-flowing eating
    style
  • You consistently chose to eat when hungry
  • You know you can choose more foods you like so it
    is easy to stop when you feel full begin to
    chose lighter healthier foods because you feel
    better physically
  • Forbidden foods lose their allure since you can
    always have them when you want to eat them if
    you choose heavier foods-you will get great
    pleasure, feel satisfied with much smaller
    quantity
  • Your food talk and self talk become more positive
    non-critical you stop being angry at your
    body making disrespectful comments about it

21
Stage 5 of Awakening Intuitive Eater Final Stage
Treasure the Pleasure
  • It will be easier to honor your hunger and
    respect your fullness you will feel no guilt
    about food choices or quantities you will
    treasure the pleasure eating give you
  • You will give up using food to cope with
    situations
  • You become committed to exercise nutrition as
    path to feeling as physically good healthy as
    you can be
  • Your weight will naturally decrease to
    comfortable appropriate place for height
    musculature
  • You feel empowered protected from outside
    forces telling you how much to eat how your
    body should look feel free of burden of dieting
  • You will be an intuitive eater again

22
The 10 principles of Intuitive Eating
  • Reject the Diet Mentality
  • Honor your hunger
  • Make peace with food
  • Challenge the food police
  • Feel our fullness
  • Discover the satisfaction factor
  • Cope with your emotions without using food
  • Respect your body
  • Exercise-feel the difference
  • Honor your health-gentle nutrition

23
Principle 1 of Intuitive Eating Reject the Diet
Mentality
  • Stop looking for the right diet to save
    you-there are none
  • Stop believing the lie that a diet will result in
    quick, easy, and permanent weight loss
  • Put your focus on a change of life style so that
    you no longer think about dieting!

24
Program materials related to Principle 1 of
Intuitive Eating - Reject the Diet Mentality
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to Change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food

25
Principle 2 of Intuitive Eating Honor your Hunger
  • Feed your body adequately with energy
    carbohydrates
  • Avoid triggering a primal drive to overeat by not
    feeding yourself when you are hungry to avoid
    excessive hunger
  • Honor your hung you will rebuild your trust
    with yourself with food

26
Program materials related to Principle 2 of
Intuitive Eating - Honor your Hunger
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to Change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Overcoming Triggers
  • Developing a Healthy Relationship with Food

27
Principle 3 of Intuitive Eating Make Peace with
Food
  • Give yourself unconditional permission to eat
  • Stop fighting with foods-eat the foods you want
    to eat
  • Do not allow yourself to feel deprived of food or
    a certain type of food to avoid uncontrollable
    cravings which lead to binging overwhelming
    guilt after overeating

28
Program materials related to Principle 3 of
Intuitive Eating - Make Peace with Food
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to Change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food

29
Principle 4 of Intuitive Eating Challenge the
Food Police
  • Silence self-talk inside of you which praises you
    for not eating enough to keep you alive which
    punishes you for eating a treat
  • Silence this food policeman in your head which
    enforces unreasonable rules of dieting
  • Silence those negative, hopeless guilt
    provoking messages which police you daily

30
Program materials related to Principle 4 of
Intuitive Eating- Challenge the Food Police
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food
  • Getting the Social Support You Need
  • Hot Topics from New Research

31
Principle 5 of Intuitive Eating Feel Your Fullness
  • Listen to your body when it says you are no
    longer hungry
  • Look for the signs which tell you when you
    comfortably full
  • Stop several times while eating to savor the
    taste of the food as well as to ask yourself if
    you what your current level of fullness is

32
Program materials related to Principle 5 of
Intuitive Eating - Feel Your Fullness
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food
  • Getting the Social Support You Need

33
Principle 6 of Intuitive Eating Discover the
Satisfaction Factor
  • Reconnect with the pleasure and satisfaction
    which comes from the eating experience
  • Eating what you want, in an inviting environment
    provides pleasure which helps you feel satisfied
    content
  • By experiencing the pleasure of eating-you will
    take less food to decide you had enough

34
Program materials related to Principle 6 of
Intuitive Eating - Discover the Satisfaction
Factor
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food
  • Getting the Social Support You Need

35
Principle 7 of Intuitive Eating Cope with Your
Emotions with Using
  • Find new ways to deal with your anxiety,
    loneliness, boredom, anger other emotions which
    up to know you have swallowed or comforted with
    food
  • Identify the triggers create new non-eating
    responses
  • Deal with the emotion rather than resulting
    overeating which deflects you from the real issues

36
Program materials related to Principle 7 of
Intuitive Eating - Cope with Your Emotions with
Using
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 2 Exercise to Live
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • Chapter 5 A New Look at Body Image
  • Chapter 6 Impact of Abuse on Body Image and
    Weight
  • Chapter 7 Impact of Sexuality on Body Image and
    Weight
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Overcoming Triggers
  • Developing a Healthy Relationship with Food
  • Implementing and Maintaining an Exercise Program
  • Getting Social Support You Need

37
Principle 8 of Intuitive Eating Respect Your Body
  • Accept your genetic blueprint
  • Accept that your musculature, height body mass
    put you in a size which you deny is yours
  • Have realistic expectations about your body
    size-do not set yourself up for failure-our
    bodies seek their own equilibrium
  • Stop being overly critical unrealistic about
    your body shape

38
Program materials related to Principle 8 of
Intuitive Eating - Respect Your Body
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 2 Exercise to Live
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • Chapter 5 A New Look at Body Image
  • Chapter 6 Impact of Abuse on Body Image and
    Weight
  • Chapter 7 Impact of Sexuality on Body Image and
    Weight
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Overcoming Triggers
  • Developing a Healthy Relationship with Food
  • Implementing and Maintaining an Exercise Program
  • Getting Social Support You Need

39
Principle 9 of Intuitive Eating Exercise - Feel
the Difference
  • Get active feel the difference
  • Shift focus to how it feels to move your body
    rather than on how many calories are being burned
  • Feeling energized from working out results in
    wanting to work out rather than avoid it
  • Wanting to lose weight is not a good enough
    motivating factor to work out

40
Program materials related to Principle 9 of
Intuitive Eating - Exercise - Feel the Difference
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 2 Exercise to Live
  • Chapter 4 Addressing Resistance to change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Implementing and Maintaining an Exercise Program
  • Getting Social Support You Need

41
Principle 10 of Intuitive Eating Honor Your
Health-Gentle Nutrition
  • You do not have to eat a perfect diet to be
    healthy
  • Make food choices which honor both your health
    taste buds while making you feel good
  • What you eat consistently-over time is what
    matters.
  • Progress, not perfection, is what counts

42
Program materials related to Principle 10 of
Intuitive Eating - Honor Your Health-Gentle
Nutrition
  • From Tools for a Balanced Life Style
    http//www.coping.org/weightmgt/content.htm
  • Chapter 1 Getting Started
  • Chapter 3 Eat to Live
  • Chapter 4 Addressing Resistance to change
  • From Strategies for Success in Weight Management
    http//www.coping.org/weightmgt/strategies/content
    .htm
  • Tools for Determining Goal Weight
  • Developing a Healthy Relationship with Food
  • Getting the Social Support You Need
  • Hot Topics from New Research
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