Your Step-by-Step Guide to Eating Intuitively
It’s funnily simple.
Intuitive eating is the single best thing anyone could do for their health. It is the simplest way to change your relationship with food for the better.
Growing up, I thought there were certain ‘quantities’ of food you needed to finish. Well, guess what, no.
I tried intuitive eating a few years previously and it is a way of life now. It leaves me feeling lighter and more satiated.
Here are some steps to begin eating intuitively.
#1. Take small quantities.
I cannot emphasise this point enough. When you sit down to eat, take small quantities of the food. The point here, of course, is not portion control. You are free to have how much ever your body demands. The point is to start small and let your body decide how much food it needs. Don’t load your plate with a mountain of food and wolf it down because you’ve already taken it and don’t want to waste it. When you start eating intuitively, you might learn that you’ve been taking way more food than you need to. That is why start small.
It’s okay to go in for seconds and thirds. It is surely better than having a little too much food and giving yourself a terrible stomach ache.
#2. Chew slowly.
The best nuggets of wisdom are those that are taken for granted.
Chew your food slowly. Digestion begins in the mouth and not chewing your food well can lead to a whole host of stomach problems later. Absorb the flavour, sit with all your senses.
#3. No distractions at any cost.
This is, if anything, the golden rule to intuitive eating. If you follow this alone, you’ve already mastered eating according to need, not greed.
So when I say no distractions, I mean
- No Netflixing while you eat. Most people I know do this and say they are bored while eating and need something to pass the time. Try starting with one meal a day and slowly make all your meals gadget-free. Not only is it good for your stomach, but it will also help you reduce your screen time.
- Don’t text while eating. There are times when I’ve done this and I can’t even remember what I ate because I was so distracted.
- Don’t read. I know reading is the #1 personal development tool blah blah, but it can happen some other time.
#4. Stop when you’re full.
As you get used to eating slowly and without distractions, you’ll begin to understand your body better. You will be able to feel the walls of your stomach closing and you’ll know that you should stop soon.
Another tip to know when to stop eating is to recognise when you don’t feel like eating anymore. You see, when you eat intuitively, you enjoy your food better. But once you’ve had your share, your mouth will revolt at the thought of chewing more food, and somehow the food will not taste that flavourful anymore. At this time, you stop.
It is generally considered good practice to ask yourself how full you’re feeling on a scale of 1 to 10 where 1 is starving and 10 is stuffed. I aim to eat until 7.5, which leaves me feeling satisfied and light.
#5. Practice
Practice intuitive eating as often as possible. The best part is that the more you do this, the better you get at it. And when you have to eat quickly before a meeting or while distracted (and inevitably, there are such times), you will find that despite the distractions your stomach will know exactly the right quantity it needs for you to work well.
Why You Should Eat Intuitively
Hang on, we’re not done yet. Of course, intuitive eating is great for your health. I’ve said enough of that. But there’s more. When you eat slowly and with all your senses, you pay reverence. It is your way of thanking all the forces that conspired to bring you food on your plate. And when you don’t pay attention to your food, you fail to acknowledge all these forces.
- First, Nature, for its bounty of delicious and nutritious produce that found its way to your plate.
- The farmer, who spent months, years, even, and toiled under the scorching sun to see the fruits of their labour. Literally.
- The hands that made this food. Anyone. You. A loved one. A cook you have hired. Food is one of our most basic needs and we all know what it is like to go crazy when we’re famished. Someone out there helped you fill your stomach today. Respect that.
- And finally, thank the food. In and of itself. Thank your stars for being assured of three square meals a day. The world has way too many people who can’t afford even one.
Closing thoughts — trust your gut.
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