Is Intuitive Eating Really Intuitive For Weight Loss? 5 Insights

Is intuitive eating really intuitive for weight loss? In this blog, I am going to explore 5 key points to understand if intuitive eating can be good for weight loss.

Today, we're diving into a topic that I think is quite interesting: intuitive eating. I've been on quite a journey with this one, and I'm excited to share my insights with you and explore whether intuitive eating really is intuitive when it comes to weight loss.

Let me start by saying I've been on both sides of this fence. I've counted every calorie, weighed every bit of food, and I've also tried the "listen to your body" approach, eating whatever my body (or mind) desired. Both experiences taught me valuable lessons, and I'm here to share them with you.

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You can also watch this video on my YouTube channel.

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1. The allure of Ultra-Processed Foods

Picture this: It's late at night, you're scrolling through social media, and suddenly – bam! An ad for a gooey, cheesy pizza pops up. Your mouth starts watering, and before you know it, you're reaching for your phone to place an order. Sound familiar?

Here's the thing – that craving isn't your body asking for nutrients. It's your brain responding to the carefully engineered combination of fats, sugars, and salt in ultra-processed foods. These foods are like the pop songs of the food world – catchy, irresistible, and designed to hit our pleasure centers like a bullseye. The key word here is designed because that is exactly what they are - products designed by food companies to make you want to eat more of them!

This is a big problem when we try to eat intuitively, as these foods can hijack our natural hunger cues. They're so palatable that we keep wanting more, even when we're physically full. It's not your fault – it's clever food science at work. So, when it comes to weight loss, blindly following these cravings might lead us down a path that's anything but intuitive.

To find balance, try combining intuition with education. Learn about nutrition and the effects of ultra-processed foods, but use that knowledge as a guide, not a strict rulebook. Let your body's signals inform your choices within the framework of that knowledge. This way, you can make more informed decisions when faced with tempting, ultra-processed options.

2. Sugar: the sweet saboteur

Now, let's talk about our frenemy, sugar. And sugar is everywhere! From our morning coffee to our "healthy" yoghurt, added sugars are sneaking into our diets left and right. And here's the thing – our bodies are hardwired to love the stuff.

Back in our caveman days, sweet foods were rare and packed with energy, making them valuable for survival. Fast forward to today, and we're surrounded by sugary treats, but our brains still light up like a Christmas tree when we eat them.

This makes it incredibly difficult to eat sugar "intuitively." Have you ever said, "I'll just have one cookie", and ended up eating the entire box? Yeah, me too. That's because sugar can be addictive. It triggers the release of dopamine, the same "feel-good" chemical released when we fall in love or win at a game. So, when we try to eat intuitively, our brain might be screaming for more sugar, even when our body doesn't need it.

Sugar is such a big topic that the MY BMB program has two full units dedicated to sugar and fructose in particular and hidden sources of fructose, so check that out in the description if you are interested in learning more.

To address the sugar challenge, create a supportive food environment. Stock your kitchen with nutritious foods that you enjoy and satisfy your sweet tooth in healthier ways. It's easier to eat intuitively when you're surrounded by options that nourish both your body and soul, making it less likely you'll reach for sugary treats out of habit or convenience and avoid hidden sources of sugar!

3. The emotional eating rollercoaster

Let's get personal for a moment. How many times have you reached for a sweet treat after a bad day? Or celebrated the good news with a decadent meal? I know I have, and I'm not ashamed to admit it. Emotional eating is a real thing, and it can throw a major wrench in the works of intuitive eating.

The problem is that our emotions aren't always the best guide for our nutritional needs. When we're stressed, sad, or even happy, we might crave foods that comfort us or feel celebratory. These foods are often high in calories and low in nutrients – not exactly a recipe for weight loss.

Intuitive eating encourages us to listen to our bodies, but it's crucial to distinguish between physical hunger and emotional hunger. This takes practice and self-awareness, something that doesn't always come naturally in our fast-paced, stress-filled lives.

You can watch a related video here if you are struggling with binge eating at night.

To navigate emotional eating, practice identifying your emotional triggers. Keep a food diary that includes not just what you eat but how you feel when you eat it. This can help you spot patterns of emotional eating and develop strategies to address emotions without turning to food. Remember, developing a truly intuitive relationship with food takes time, so be patient with yourself as you learn to distinguish between emotional and physical hunger.

4. The portion distortion dilemma

Okay, pop quiz: What's a normal portion size for pasta? If you're anything like me, your first thought might be, "Whatever fits in the bowl, right?" Wrong! Our perception of portion sizes has become seriously skewed over the years.

Restaurants serve us plates that could feed a small village, and packaged foods often contain multiple servings in a single container. When we try to eat intuitively, we might be basing our idea of a "normal" portion on these inflated standards.

This 'portion distortion' can make intuitive eating tricky for weight loss. We might think we're eating a reasonable amount when, in reality, we're consuming far more calories than we need. It takes time and effort to recalibrate our understanding of appropriate portion sizes, which definitely doesn't come intuitively in our supersized world. This is where doing calorie counting for a short time period can be helpful, just so you can get a general idea of portion control. 

To overcome portion distortion, practice mindful eating. Start small. Maybe it's just one meal a day where you sit down, put away your phone, and really focus on your food. Notice the flavours, textures, and how your body feels as you eat. This can help you become more attuned to your body's fullness signals and natural portion needs.

5. The mindfulness missing link

Last but not least, let's talk about mindfulness. In theory, intuitive eating should be all about being present and mindful during meals. But let's be real – how often do we actually eat without distractions? 

We're eating a quick lunch at our desks, munching on snacks while binge-watching our favourite shows, or grabbing dinner on the go. When we're not paying attention to our food, it's easy to overeat without realizing it. Our bodies might be sending signals that we're full, but if we're not tuned in, we'll miss them completely. 

Mindful eating is a skill, and like any skill, it takes practice. It's not something that comes naturally to most of us in our busy, multitasking lives. So, while intuitive eating promotes mindfulness, actually achieving it can be far from intuitive.

To cultivate mindfulness, be patient with yourself. Developing a mindful eating practice takes time. There will be ups and downs, and that's okay. Every experience is an opportunity to learn more about yourself and your body. Gradually increase the number of distraction-free meals you have, and you'll likely find it becomes more natural over time.

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The power of self-compassion

As we wrap up, I want to emphasize one crucial point: be kind to yourself. The journey to a healthy relationship with food is just that – a journey. There will be days when you nail it and days when you feel like you've taken ten steps backwards. That's normal, and it's okay.

Remember, the goal isn't perfection. It's progress. Every time you pause to check in with your body, every time you choose a nourishing meal, every time you eat mindfully – that's a win. Celebrate those wins, no matter how small they might seem.

And on the days when things don't go as planned? Don't beat yourself up. Treat yourself with the same compassion you'd offer a good friend. Acknowledge what happened, learn from it if you can, and then move forward.

You can watch this video if you want to find out if self-acceptance can really help with the weight loss video on my YouTube channel.

Intuitive eating has some fantastic principles that can help us develop a healthier relationship with food; it encourages us to reject diet culture, honour our hunger, and make peace with food. These are all valuable goals that can contribute to our overall well-being. 

While intuitive eating has its merits, it's not always as simple as "eat when you're hungry, stop when you're full" – especially when it comes to weight loss. The addictive nature of ultra-processed foods and added sugars, the complexity of emotional eating, our skewed perception of portion sizes, and our general lack of mindfulness all contribute to making truly intuitive eating a challenge.

So, what do you think? Has this changed your perspective on intuitive eating?

If you found this blog helpful, don't forget to share it with anyone who might benefit from it. And if you're looking for more structured guidance on improving your relationship with food and your body, check out the My BMB program on my website. I would love to help.

Remember, your body and your mind are your business. Take care of them, and be kind to yourself!