Intuitive eating is based on the idea that people should eat when hungry and stop when full. It encourages people to eat various foods, stay active, and live in the present without focusing on past or future food choices.
Here are 25 other mindful and intuitive eating tips to help you enjoy the holiday season happily and healthily.
1) Make sure you are not hungry when you start your meal.
This may sound like a no-brainer, but it is not. Many studies show that being ravenously hungry affects food taste and makes it seem less enjoyable. Hunger can also make you eat faster, leading to choking or feeling uncomfortably full.
2) Eat slowly and pay attention to your hunger levels.
Slow down and pay attention to your hunger levels. You may think you are hungry when you're thirsty. If you want food, take a minute to drink some water and ask yourself if you want it. Enjoy it slowly and savor it.
3) Eat food that you enjoy and stop when you feel satisfied.
We often overeat because we need to know what a satisfying portion is. To avoid this, fill your plate with the food you think will satisfy you and eat until you're satisfied. Checking in with your body can help you know when to stop.
4) Take time for yourself after meals.
Take time for yourself after meals. Studies have shown that people are less likely to overeat when they pause between courses. To make this work, place a "pause" in the meal plan before dessert or eat dessert as the last course of your meal and immediately after doing something you enjoy, like watching TV or taking a walk.
5) Learn how to tune into your body's natural hunger and fullness cues.
It's easy to eat when you're not hungry or to keep eating even when you feel full. Learning how to tune into your body's natural hunger and fullness cues is essential. By understanding what healthy portion sizes look like, you'll be able to make more informed decisions about what and how much to eat.
6) Eat when you're hungry, and stop when you're full.
As you eat, pay attention to how your food tastes. Doing this will help you slow down and notice signals that your body is starting to feel satisfied and full.
7) Stop dieting, counting calories, or weighing yourself.
A healthy lifestyle is about eating a balanced diet, exercising 30 minutes a day, sleeping enough, and reducing stress. Counting calories or weighing yourself can lead to unhealthy habits. If you want to lose weight, stop dieting and focus on following a healthy lifestyle.
8) Accept that every person has different needs for food and portions.
The diet industry is an $80 billion industry. There are many diets to help people lose weight, but people still need help finding one that's appropriate for them. These diets can be very restrictive and leave people lacking nutrients, so every person must find the proper diet. So intuitive eating is the answer.
9) Ask yourself: "Am I starving?" before you eat anything else or order another drink at a restaurant, party, or social event.
Eating is one of the most socially acceptable pastimes, and many people find themselves greedy when they are out in public. However, before you go for food or drink anything, ask yourself if you want to eat or drink something else. If you are not hungry, turning down food and drinks is okay.
10) Don't eat in response to stress or emotions.
Eating when stressed or emotional can lead to weight gain, unhealthy snacking habits, and a lack of productivity. Developing healthy habits, such as eating healthy snacks and taking care of yourself during periods of stress, can help prevent this from happening.
11) Make sure never to use food as a reward or a punishment.
A study has found that using food to reward good behavior can lead to weight gain. Researchers at the University of California, Berkeley, examined the results of over 300 studies where food was used to reinforce various behaviors and found a significant link between weight gain and eating in response to feeling happy or stressed.
12) Explore different ways of eating.
One of the most exciting trends in the food industry is people's increasing interest in eating. There are a variety of ways to eat, depending on what your goal is. For example, fast but healthy food might be the best option if you're looking for quick and easy. You can create various dishes by mixing up what you get each time. Whether you’re feeling like burgers, sushi, fries, or salad, there’s something for everyone.
13) Make peace with food, don't worry about food rules
In the current era, there are many different diets and eating plans, each with its own rules. With so many regulations to remember, it can be difficult to make peace with food. Knowing that you can handle all the restrictions is essential. Many people have difficulty managing their weight, cravings, and mood swings because they are overeating one thing.
14) Be gentle with yourself during the holidays.
The holidays are a time for celebration and family, but they also come with many stresses. It's essential to take care of yourself during this period. Here are some tips for how to make it through the holidays:
Enjoy time with friends.
Take some time for yourself during the holidays.
Splurge on something that you want.
Create a structured schedule to stay focused on the most important daily tasks.
Don’t feel obligated to attend every event during the last part of the year.
Reflect on what makes this time of year unique for you.
Reach out to someone feeling lonely or sad during the holidays.
Honor the memory of someone who has passed away by doing something in their honor or memory.
Spend some time volunteering or giving back to others during this holiday season.
15) Drink lots of water to stay hydrated.
Staying hydrated is essential to maintaining a healthy lifestyle. Drinking lots of water helps with alertness and feeling energized. Being dehydrated can lead to increased fatigue, irritability, poor concentration, and headaches.
16) Be present when you eat. Pay attention to what you’re doing.
Being present when eating means focusing on chewing and tasting your food. You’ve been told to slow down and chew your food more than once. But did you know that it will help you digest what you’re eating better? It helps you enjoy the food more and be mindful of how quickly or slowly you’re eating so that you don’t eat too soon or overeat.
17) Do not eat in front of the TV or computer screen.
It's a well-known fact that screens make us bored and hungry. It's been shown that we're more likely to eat in front of screens when compared to reading a book, for example, because our brains associate these screens with food. This can lead to increased snacking and weight gain.
18) Becoming aware of what you eat by keeping a food journal.
Keeping a food journal makes it essential to become aware of what you are eating. This will help you understand what foods your body does and does not approve of and make you more mindful about what you are putting into your body. A food journal will show the good, bad, and ugly aspects of your diet and keep track of how many calories you consume daily.
19) Try to eat breakfast. Eating breakfast helps regulate your appetite throughout the day, so you must do this if you want to eat intuitively.
Skipping breakfast can have several adverse effects on your body. Studies show that skipping this important meal can lead to overeating later in the day and “inappropriate” snacking. In addition, skipping breakfast will slow down your metabolism and make it much harder to lose weight. Skipping breakfast can also deprive your body of the energy needed to think clearly and perform well during the day.
20) Pay attention to how certain foods make you feel.
In the United States, we have a culture of eating food without paying much attention to how it makes us feel. Sugar, caffeine, and salt can create an insulin response that causes us to feel down or irritable. So, it’s essential to eat foods that keep you fueled throughout the day.
21) Eat various foods with colors, textures, and flavors.
Our bodies need a variety of nutrients to maintain good health. We are recommended to eat five to six small meals with various colors, textures, and flavors.
22) Learn how to eat in response to internal hunger cues rather than external cues like time or social pressures.
Eating in response to internal hunger cues is essential because it has been shown to reduce and maintain a healthy weight. However, people often eat in response to external signals because they are told when the time is or feel social pressure from others. Eating in response to internal cues is difficult at first, but it becomes easier and automatic with practice.
23) Don’t eat anything between meals unless it will be less than 20 minutes before the next meal or snack.
After a person has eaten, their digestive system is busy converting food into energy and nutrients. Eating again before the body has completed this can lead to indigestion and bloating due to overeating. Some people may need to learn that waiting 20 minutes between eating anything is essential before returning for seconds.
24) Take time before each meal to think about what your body needs at that particular time of day.
The body needs different nutrients in four general stages of a person's day. It is essential to take time before each meal to think about what your body needs at that particular time.
25) Keep your eating space clutter free, so it's easier for your brain to concentrate on the food.
What better way to keep your mind focused on your food than in a clean environment? Eating in a cluttered space can make people uncomfortable, uneasy, and distracted. This can lead to overeating or overeating when you're not hungry. Keeping your eating space clutter-free will help you avoid these problems.
Intuitive eating is a way of eating based on listening to your body and feeding your body what it needs. It means not depriving yourself of food and overeating either. It also means not feeling guilty about food choices and enjoying meals with pleasure.
