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 EaterReadiness-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 EaterExploration-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 EaterCrystallizati
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 EaterThe
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 EaterFinal 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 EatingReject 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 EatingHonor 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 EatingMake 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 EatingChallenge 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 EatingFeel 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 EatingDiscover 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 EatingCope 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 EatingRespect 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 EatingExercise - 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 EatingHonor 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