Welcome to Run Eat Repeat. I am Monica and I am using running and healthy eating to lose weight and stop dieting! Subscribe to my RSS feed or Email Me for healthy tips.
Intuitive Eating
After years of dieting, binging, restricting and therapy I realize diets don’t work. I am committed to getting healthy, losing weight and maintaining with Intuitive Eating.
I read the book Intuitive Eating and was working with one of the writers, Evelyn Tribole R.D. before I moved.
I have posted about the process of becoming an Intuitive Eater extensively. It is very difficult for me because years of disordered eating have completely destroyed my hunger cues. I am working on eating when I’m hungry ( not other reasons) and stopping when I’m full very hard.
The Ten Principles of Intuitive Eating can be found in the book and on their website. They are:
1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Respect your Fullness
6. Discover your Satisfaction Factor
7. Honor your Feelings Without Food
8. Respect Your Body
9. Exercise
10. Honor Your Health
*This is from Intuitive Eating by Evelyn Tribole MS,RD and Elyse Resch MS,RD,FADA.
I am currently working on these steps and working with Evelyn Tribole on becoming an Intuitive Eater and losing weight in a natural way. It’s a long process, but it is also the only long term solution. I document my therapy sessions and “homework” here.
My Top Intuitive Eating Posts:
{ 37 comments… read them below or add one }
Hi! I just picked Intuitive Eating up from the airport and already know that I’m going to have to purchase it because I’ll need to consult it over and over. I feel like I’m on the right path and taking the right approach with food. I liked reading your height and weight. I am 5’5″ and feel best at 145 (currently over that). I know most charts say I should max out at 130 with my height, but when I got to 130 my brother in law asked my sister what was wrong with me. It just didn’t look good and I was consumed by counting calories and exercising ridiculous amounts of time. Thanks for your honesty and taking us on your healthy journey.
Also, congrats on Disney. Sorry about your bra stain – that sucks. Maybe you could contact the race director – they certainly have extras.
Thanks, Amy
Amy, thanks for the comment. It sounds like we are on the same page body-wise. I would never be able to get to or maintain 130 in a sane manner. It’s so frustrating that charts say it’s where we should be! Have a good one
Hi Monica! Your blog is so cute! I bought this book and read it too, and I am now trying to follow it! I am also a runner and working on not running or working out just so I can eat more. It’s weird because I not hungry at meal times often, but I eat anyway. With true intuitive eating, I guess I wouldn’t be doing that. I think I am going to do an experiment and eat all my meals with a blindfold on for a few days. This might sound hokey but I hope it will help me slow down, and eat more mindfully, and really feel my body. Anyway I know the intuitive eating will work, it just takes time (for me to re-learn it!) Keep us all posted on how your intuitive eating journey continues!
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Hello Monica! I love your blog, such an inspiration!
I don’t know what to do to stop this from happening. I guess from not eating what I wanted or limiting myself from what my body craved is causing this to happen. I always stopped myself from enjoying food the way I would like to so having this freedom is making me overeat a lot of times. Could you give me any advice? Thank you!
I am actually starting to recover from a eating disorder and so far, I’m doing great! But I’m noticing that I am eating a little bit too much at one time. I feel like I am binge eating
Hi Alina,
I know this is an older post, but if you’re still wondering about your question I hope this helps. First off, congrats on recovering! That’s wonderful! I understand where you’re coming from. Sometimes it’s easy to think that when there are no rules, absolutely nothing is off limits and you can go crazy! But I’ve realized (and of course, need to do this all the time) that really listening to my body will cause the overeating to be less and less. I’ve found that when I start eating without being truly hungry at first, I am much more likely to overeat. When I start eating to satisfy my hunger, I know when I am full and honor my body’s signals. However, when I eat without being particularly hungry, it becomes harder to stop because I never had anything to satisfy, so I just keep eating. So enjoy treating yourself when you’re hungry to truly satisfy your hunger, and try lots of different foods. I’ve also found that a lot of healthy foods are delicious. Keep experimenting with different foods, have fun with food and eating, and know that you CAN truly get to a place in your life where you don’t have to obsess over food. Love your body and enjoy life! We only have one body and one life, and it stinks to waste time worrying about it! (I can say this because I’ve been in your shoes.) Take care!
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I love your blog! I am with you on the intuitive eating. I read that about five years ago and it completely changed my life. It was very hard at first, and I still struggle from time to time, but overall changing the way I think has made me a better person. AND I am much much healthier! I wanted to ask if you have ever read “Women, Food, and God?” That is a great book to read after Intuitive Eating because it challenges you to dig even deeper into what is going on with you and food. Two great books!
I have that book, but couldn’t really get into it
Hey Monica. Great article. Im a fitness pro and I always enjoy reading great and helpful fitness information. Keep up the good work!
Thanks
Hi! I stumbled on your blog just recently, I love it. I was wondering how you made the switch from counting to eating intuitively and did you do it after you were closer to your goal?
Happy to find your blog! I started intuitive eating in February because I couldn’t bear to go on a diet again. In March I started running and training for my first 5K. I’ve slipped off track a bit with the intuitive eating and the running but I felt so much better about myself when I was running and practicing IE. After years of dieting and exercising only to lose weight (or as punishment for eating) I guess it will really be a process to embrace a healthier way of being.
Hello June and welcome
Intuitive Eating looks like a good way of really losing weight for the long run.. Me and my friends are planning to start on this and really getting committed with this practice. We are really into healthy living and have an exercise workout that we love, would really like to give this a shot.
Hi Monica, hi everyone!
Well, this is amazing. I have been riding the crazy rollercoaster of food madness and false beliefs for sooooo long! I don’t even know who or what to trust anymore. So this seems lovely and sane and long term, all of which is good. And it speaks about not only working out but doing so for health and feeling good, not just saying ‘Oh no I NEED to work out so I’ll be good’.
I am new to this and have just ordered the book and browsed the website a little and this – after having done eveything else – seems the only long-term solution that is doable and will not drive me insane
Hi Clara, Hope you enjoy the book
Great blog! Thanks for all the inspiration! I’ll send folks your way for sure! Keep it up!
Make peace with food especially the healthy foods. The principles behind Intuitive Eating looks great.
Good for you for doing intuitive eating!
It is not easy, as I can attest as a recovering bulimic.
One of the areas that really helps me eat Intuitively is to let go of Any expectations that I lose weight. In fact, weight loss focus at all is not helpful. My recovery is not about being thinner anymore, just healthier.
I practice something called Health At Every Size, and I learn to live my body just the way it is. If I lose weight by doing intuitive eating, it is not something or me to really get all excited about because for me then I turn intuitive eating into another weight loss ploy and that is not a healthy focus for me anymore.
Heavier people who practice I tuition eating can get discouraged by weight gain or no weight loss, but it is possible to be free of the eating behaviors that are dysfunctional, gain health back and not lose a single pound! So if there is anyone here who is ready to release this weight loss focus, read Health At Every Size by Linda Bacon and It’s Not About Food by Laurelee Roark and Carol Emery Normandy. It can be a huge soothing help for you and you can be really free from weight focused tyranny and perceived failure to lose weight!
I want more than anything to become an intuitive eater, but I fear that I will lose weight in the process and I have goals to gain weight
I would love some help.
Have you read the book? I think that’s step 1 for sure. You can do it!
I haven’t read the book yet. You think that would really help me?
Yes, for sure. I think the book does a good job of taking you through intuitive eating step by step.
Hi Monica! I just wanted to let you know how much of an inspiration you are to me! I stumbled upon your blog when I was looking for inspiration after suffering from binge eating/emotional eating after a significant weight loss and the depression that ensued after gaining a lot of the weight back. Your blog also inspired me to start my own blog documenting my recovery and journey towards health and happiness. So, basically, I just wanted to say, THANK YOU!!
You freakin’ ROCK!! I already LOVED your blog and your REALness but now with this – you outdid yourself!
I am an RD and this is the book that helped shape my nutrition philosophy, goals, business and pretty much life. I know I am sure as hell not perfect but it’s just about doing your best everyday and living the best life. Thank you for posting this!!! <3
Thank you Abigail!
I have been on the food obsession merry go round for so many years and can’t even remember a time when I ate sanely. I managed to restrict my food intake for many years and then one day I started eating and I feel like I will never stop. I start a new diet every morning and end up binging by the afternoon. Intuitive eating really appeals to me but I am terrified that I will eat myself to death-literally.
Hi thanks for this blog. I have read and reread this book. Which is great by the way!! I would say that I still struggle with wanting weight loss so badly and get frustrated when I overeat. like I will never lose
This crazy weight!! Ugh how do let go of obsessing about losing
Thats sound interesting. never heard of intuitive eating. Sounds promising, need to read this book. Thanks
I am trying to move toward intuitive eating but I find work determines when I can eat sometimes. At home if I am hungry and eat a snack before dinner sometimes I am not hungry for dinner for hungry an hour after dinner has been eaten by everyone else and cleaned up. How do you work around these sorts of issues
I know this is a super old post – but stumbled upon it and you’ve really got me interested! I’ve ordered the book on amazon
Thanks hun!
That’s a fabulous post. I trust my intuition in almost all aspects of daily life and one of them is food. Most of the time it’s veggies and fruit salads that I’m led to, which has made me recover some health issues.
Thanks for the post.
I love this idea, intuitive eating seems like it could really be something that could benefit my diet program. I am hoping to lose 20 lbs by this year. Thank you for this awesome post!
Thank you for this post!!! I have recently evolved into an anti-dieter and am rebelling against the in-your-face fitness motivation media touting all of these miraculous before and after transformations designed to convince us that even if you’re an endomorph you can slave and starve yourself into a ectomorph. As a result I am working to transform from an obsessive calorie and macro tracker into an intuitive eater. It is great to see that other fit people are trending that way also!
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