Well I'm finally at the part of the book that is giving me steps to becoming an Intuitive Eater. I'm on the first part
Pause during your meal.
This means take a second halfway through. Ask yourself if you are full or satiated. On a scale of 1-10, about a 6-7 is a good number. If you are still hungry, keep eating. If you are full, it is time to put the fork down. This first step can be a challenge for those who are used to cleaning their plate. I am not always a plate cleaner but I still tend to eat past this point at times so I'm really going to work on this step.
I was curious how this has affected me on the scale. The nutritionists of this book don't weigh their clients. They are able to help them normalize their eating to a point that the weight will come off and a person's body will make its way back to a normal weight, given that they don't have any kind of medical issue preventing this from happening.
I would really love to work with a therapist. The closest Intuitive Eater Counselor is over two hours away. And I don't think I could afford it right now. So I'm just relying on the book. I have it on audio and I plan to buy it for reference too. I think the ladies should consider a workbook. LOL.
They also talked about strategies too. Eat slowly. Really taste your food. Does it actually taste good or are you eating it for reasons other than hunger??
There are of course choices in foods that could help with satiety. Foods with a higher fiber content, foods that are higher in protein content as well. For those who are on medically supervised low carbohydrate diets can find some satisfaction from a balanced portion of carbohydrates as well.
And the basic principal is this. Don't deprive yourself of anything!!! Tell yourself I'm giving myself permission to eat something if I really really want it. Give yourself permission to eat the food. A food can seem taboo for you because of your fears of nutritional content it makes it that more alluring, especially if you want it but you're not allowing yourself to have it. Allowing the food can make it less taboo resulting in less binging.
All this info is coming straight from the book and not me but its a wonderful and effective read for me right now. I'm sure its already known info for others but its nice to hear a professional say that it is ok and that I'm still capable of reaching my goals eventually. There are foods that I wish I could have but can't eat anymore too. I can't have milk. I'm so intolerant its ridiculous. I miss milk alot so I have to make do without it. Otherwise, if I want the cookie, I'm going to allow myself to have it. No substitutions.
Some of your reading my blog may not agree with the book and that is ok. You're allowed to continue to take your journey as you see fit. I just ask you not feel offended or feel the need to create an argument because you don't feel it would work for you. You're allowed to take your own path of course. This is my path right now and I'm in a happier place here right now.