Strategies for Success in Weight Management By: James J. Messina, Ph.D.

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 ManagementBy: James J. Messina, Ph.D.

Sources for Overview of Intuitive Eating

The Book: Intuitive Eating: A Revolutionary Program that Works (2003) by Evelyn Tribole and Elyse Resch, publisher: St. Martin’s Griffin, New York, NY, 2003. Available at Amazon: http://www.amazon.com/gp/product/0312321236/102-2995993-9211355?v=glance&n=283155

The Website: http://www.intuitiveeating.com/

The three distinct eating styles according to Intuitive Eating:

1. Careful Eater

2. Professional Dieter

3. Unconscious Eater

4. Intuitive Eater

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 eatChastises every “unhealthy” or fatty food

eatenFocused on health and fitness but

obsesses over food to emotionally debilitation

2. Professional Dieter-perpetually dieting - yo-yo dieters

Tried all of the latest & greatest dietsKnows a lot about portions, calories, food

substitutes & “dieting tricks”Reason on diet-original one never workedTotal rationale for careful eating-loss of

weight If not on a diet thinking & planning next dietBing &“last supper” if eat “forbidden food”

3. Unconscious Eater- 4 types

1. Chaotic Unconscious Eater

2. “Refuse-not” Unconscious Eater

3. “Waste not” Unconscious Eater

4. Emotional Unconscious Eater

Chaotic Unconscious Eater

Lives an unscheduled life-busy putting out fires in life

Eating style is haphazardWhat’s available is grabbed-vending

machines, fast food etcDifficult time identifying biological hunger

until it is ravenous-therefore can go long periods without eating

“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

“Waste not” Unconscious Eater

Value the food dollarEating drive influenced by getting as

much as can for the money“Clean Plate Club” membersWill eat leftovers of people at tableDanger at “All you can eat” Buffets

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 outWill chronically binge vast quantities of

food due to emotional instability not clearly identified or willing to face

4. The Intuitive Eaters

March to their inner hunger signalsEat whatever they choose without feeling

guilt or having ethical dilemmaUnaffected eatersDon’t eat based on dieting rules or healthRely on own internal cues & signalsHave rid selves of “diet mentality”

Damage of chronic dieting

Increased binge eatingDecreased metabolic rate Increased preoccupation with food Increased feelings of deprivation Increased sense of failureDecreased sense of willpower

Self-Examination: are you an intuitive eater candidate?

1. Have you routinely eaten beyond your comfortable fullness level?

2. Do you routinely overeat when you’re getting ready for your next diet (knowing there will be a lot of foods you won’t be allowed to eat)?

3. Do you overeat as a coping mechanism in difficult times or to fill time when you’re bored?

Self-Examination: are you an intuitive eater candidate? (2)

4. Have you been resistant to exercise?

5. Do you only exercise when you diet?

6. Do you skip meals or wait to eat until you’re ravenously hungry only to find out that you overeat when you finally do eat?

7. Do you feel guilty either when you overeat or when you eat a “bad food,” which results in more overeating?

Benefits of becoming an Intuitive Eater- giving up dieting forever

1. You will eat far less food and want to exercise regularly

2. Your body will feel so much better when your stomach is not overfilled, when your muscles are toned & your heart is fit.

3. If you focus on how you feel as the goal, rather than weight loss, you’ll find ironically that you can’t help but lose weight

Stages of Awakening Intuitive Eater

1. Readiness-Hitting Diet Bottom

2. Exploration-Conscious Learning & Pursuit of Pleasure

3. Crystallization

4. The Intuitive Eater Awakens

5. Final Stage: Treasure the Pleasure

Stage 1 of Awakening Intuitive EaterReadiness-Hitting Diet Bottom

You are unhappy and want to stop: Being a yo-yo dieter who has lost &

regained hundreds of poundsThinking & worrying about food all the timeBeing out of touch with biological hungerEating to comfort, distract or numb your

feelingsHaving a negative body image

Stage 2 of Awakening Intuitive EaterExploration-Conscious 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

Stage 3 of Awakening Intuitive EaterCrystallization

First awakenings of Intuitive Eating Style that has always been a part of you:

Exploration crystallizes into behavioral change

No more obsessive thoughts about foodFood choices begin to be made intuitively

in response to biological signalsGreater sense of trust to chose what you

really want to eat with dependable signals

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

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

The 10 principles of Intuitive Eating

1. Reject the Diet Mentality2. Honor your hunger3. Make peace with food4. Challenge the food police5. Feel our fullness6. Discover the satisfaction factor7. Cope with your emotions without using food8. Respect your body9. Exercise-feel the difference10.Honor your health-gentle nutrition

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!

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

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

Program materials related to Principle 2 of Intuitive Eating - Honor your Hunger


Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to ChangeFrom 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

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

Program materials related to Principle 3 of Intuitive Eating - Make Peace with Food


Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to ChangeFrom 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

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

Program materials related to Principle 4 of Intuitive Eating- Challenge the Food Police


Chapter 1: Getting Started Chapter 3: Eat to Live Chapter 4: Addressing Resistance to change


Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need Hot Topics from New Research

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

Program materials related to Principle 5 of Intuitive Eating - Feel Your Fullness




Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need

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”

Program materials related to Principle 6 of Intuitive Eating - Discover the Satisfaction Factor




Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need

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

Program materials related to Principle 7 of Intuitive Eating - Cope with Your Emotions with Using


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 WeightFrom 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

Principle 8 of Intuitive EatingRespect Your Body

Accept your genetic blueprintAccept 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

Program materials related to Principle 8 of Intuitive Eating - Respect Your Body


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 WeightFrom 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

Principle 9 of Intuitive EatingExercise - Feel the Difference

Get active & feel the differenceShift 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

Program materials related to Principle 9 of Intuitive Eating - Exercise - Feel the Difference


Chapter 1: Getting Started Chapter 2: Exercise to Live Chapter 4: Addressing Resistance to changeFrom 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

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

Program materials related to Principle 10 of Intuitive Eating - Honor Your Health-Gentle Nutrition




Tools for Determining Goal Weight Developing a Healthy Relationship with Food Getting the Social Support You Need Hot Topics from New Research

Strategies for Success in Weight Management By: James J. Messina, Ph.D.

Documents

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