014: How To Finally Stop Yo-Yo Dieting And Get Healthy With Intuitive Eating - Part 1
In this episode we'll talk about what intuitive eating is, I'll tell you why I love it, and we'll cover principles 1-3 of the 10 principles of intuitive eating. Then we'll cover principles 4-10 in part 2 next week.
The bottom line is that diets don't work. This has been scientifically studied and proven multiple times over many, many years. Shifting your focus away from weight loss and the scale and towards true healthy and finding healthy habits you can maintain for the rest of your life is the key to living your healthiest and best life!
Here are the links to the two books mentioned in the episode:
Intuitive Eating: Click Here
Health At Every Size: Click Here
Learn more about The Working Mom Happiness Method course here!
To join The Working Mom Happiness Method Facebook group click here.
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Hi, my name is Katy Blommer and my passion is helping women learn how to put themselves first, I learned all the tools for success on my own 12 year journey that has led me to finally figuring out how to live my best life. My journey included overcoming body image issues, and yo yo dieting, climbing the corporate ladder to a multiple six figure career, navigating mom guilt through a 60 hour workweek turning around marriage issues and much more. Now, I'm truly living my best life. And I've pretty much become obsessed with teaching others my tried and true methods for creating balance, maintaining healthy habits, improving your relationship, career development, and how to stop tying your value and worth, to the way you look and how you serve others. I'm so passionate about helping others learn this, that I created the working mom happiness method to help you get there too. So if you're ready to learn how to live your best life, pull up a chair or put on your walking shoes and get ready to dive in. This is the working mom happiness method podcast.
Hi, welcome to the episode on Intuitive Eating I'm really excited. And what I'm going to do is split this into two different episodes because it's pretty long. I want to cover all 10 principles of intuitive eating. And I like to keep these between 20 and 30 minutes because we are busy. And so what we're going to do is go today until we get to around the 2020 and 30 minute mark a good stopping point on the principles of intuitive eating. And then we'll pick up the rest in the next episode. So in today's episode, we're going to talk about what is intuitive eating, why I love intuitive eating. And we're gonna get into the first of the 10 principles, I don't know exactly how many depending on time, and then we'll finish the rest of the 10 principles in the next episode. So let's just jump in. Actually, before we jump in, I do need to give the typical disclaimer, I am not a medical professional. I'm not a doctor, a nurse therapist. And I'm not an intuitive eating certified counselor, though that exists. And I actually am interested in getting certified and that I think it would be really cool. But I don't have that certification. So what I'm going to share with you today is really from the book intuitive eating, which I'll talk about in just a minute, and my own personal experience with the process press plus some of the experiences with many of the women who have coached and had great success with the principles of intuitive eating. So as always, if you're going to change the way you eat, it's always a good idea to consult with your doctor or a medical professional. Okay, so now that we've covered that, let's jump in and talk about the definition of intuitive eating. And I am actually going to read a lot of this from the website, intuitive eating.org. It has great cliff notes. And basically what we're doing today is kind of going through cliff notes of the intuitive eating book. But I highly recommend that you read that book. And I'll put a link to it just on Amazon in the shownotes if you're interested in doing that. So the ideas and the principle that I'm about to share are not my own, I want to make that clear to want to take credit for somebody else's work. They are the ideas and principles of two dieticians, Evelyn treble and Elise rish, and they wrote the original Intuitive Eating book, I believe back in 1995. That's when they started intuitive eating, I'm not exactly sure if that's when the first edition of the book was published. But there have now been four editions of the book, the book published so I'll link the latest one here in the show notes, as I mentioned. So intuitive eating, it's a it's a self care eating framework, it integrate integrates your instinct, your emotion and rational thought. It's weight inclusive. And what they mean by that is,
it follows the healthy Health at Every Size model, which means that basically, our size, our body size, or our weight is not as related to our health as society would have us believe. And the truth is, you can be healthy at lots of different sizes. And we're going to talk about that as we get into it. But it's meant to be weight inclusive, meaning it's for anybody, no matter what size of body you have, no matter how much you weigh. And that is one of the things that I absolutely love about it. It's also an evidence based model with a validated Assessment Scale and over 100 studies to date. So this has been scientifically studied. And they state a lot of the studies in the book, I don't have all of the references to the studies that I will rattle off today, but the book has them and the other book Health at Every Size has them as well. And I will link that book for you in the show notes too, because that book has, I mean, so many scientific studies that actually prove that you wouldn't be healthy while being at a heavier weight. And we'll talk more about that as we get further in. But sort of that was kind of more the definition from the website, the way I think about intuitive eating. Just more from kind of, you know, regular talk regular language is, it's really so when we think about, we were born with the instinct to know, when we were hungry and needed food, no different than the instinct that we need to go to the bathroom. Those are both bodily functions that our survival depends upon, right? If we need to go to the bathroom, we have to go to the bathroom, because we have to get that waste out of our bodies. And if we're hungry, we need to eat, obviously, to stay alive and keep our bodies running. I know that stating the obvious. However, we don't ever question when we need to go to the bathroom and say, Oh, I'm going to hold off, I shouldn't go right. But when we're hungry, we do question it. And so the sort of idea, the way I like to think about Intuitive Eating is we were born with these instincts of hunger and fullness. And as we grew up, and the effects of society started to happen to us throughout our lives, our mindset, and our subconscious programming messes with those cues. Because we are such a diet and weight bake based society, that we get all messed up in our head, essentially, in our mind, our subconscious programming gets all messed up, and we lose those natural cues that we were born with. Not everyone, not everyone, but the majority of people who've been in diet culture, or if you're a yo yo diet, or you've been on lots of different diets in your life. And you really struggle to lose weight and keep weight off. Which is really the majority of society, it's most of us have had that happen over our lives, we really mess with our intuition on hunger and fullness. And Intuitive Eating is trying to bring us back there. It's trying to erase the effects that diet culture and society have had on our brains, and get us back to a more natural state of learning about our own bodies, and what we need and our own hunger and fullness cues. And we're going to get into that as we go through the principles. But that's essentially what Intuitive Eating is. So now let's talk a little bit more about why I love intuitive eating, why I think it's made such a huge impact on the world. I'm gonna go through just five of my favorite reasons, and in my experience with it, why it's been successful for me. The first reason why I recommend trying out Intuitive Eating is that diets don't work. And you'll see the studies referenced in the intuitive eating book, as well as the Health at Every Size book, if you really want to go and look at the science. And the studies that prove this. It has been studied multiple times over many, many years, that the conclusions are all essentially the same 95% of people who start out with a goal of intentional weight loss for a diet will fail when measured in the two to five year mark. And the other thing that's interesting is that when we yo yo when when we lose gain, lose gain, lose gain from dieting and restricting it's more unhealthy from our for our bodies than just a simple gradual weight gain over time. And that's proven as well. And we're going to talk just a little bit more about that as we get into the principles as well. Number two, you'll never have to be hungry again. Because with intuitive eating, you learn about your hunger cues. And you keep yourself full, I mean, not not stuffed full. But at a comforter of fullness, comfort level, when you're hungry, you eat essentially, and we'll talk about that because I believe That's principle number two. Number three, eating when you're hungry gives you more energy. The bottom line is if you're somebody who's been restricting which I have done this many, many times over the years, you can just think about how hungry and low energy you get when you're on that low calorie diet and trying to lose weight, it just doesn't feel good. And when you can go back to learning about your body's actual cues, what your body needs, and listen to your body and give it what it needs. You don't have to be hungry again, which is really amazing. And shouldn't be strange in our society. But it is it's really strange to not have to feel hungry again, which is it's, it's really cool. And let's just stop and acknowledge the privilege there. If you are listening to this, you know, chances are really, really high that you are privileged to not have to deal with with true hunger. Most of us haven't, who are listening to this. The reason I assume you haven't is because you're listening to this probably on some sort of $1,000 smartphone. So you probably are privileged enough that you don't have to worry about hunger, I do recognize that that's not the case for everybody around the world. So I do want to just recognize the privilege that's involved with just even saying if you try intuitive eating, you never have to feel hungry again.
So the next thing is number four reason number four that I like intuitive eating. It takes away the extra stress and mind space that comes with restricting and tracking food. So this is what been one of the biggest aha moments for me on my journey with intuitive eating and letting go of weight loss as my goal and shifting over to true health is that I never realized how much time and energy and stuff for us was consumed, I was consumed by tracking my food and beating myself up when I didn't hit my calories or my points depending on what diet I was on, because I've been on all of them. So much of our life can be consumed with tracking food, prepping food, beating ourselves up for what we ate guilt and shame around food. And when you remove that from your life, it's very freeing. It's extremely freeing. It's also very scary. So I acknowledge that it is very scary. And I'll talk a little bit more about that in a minute, the fear factor that's involved here, because this process is really scary. But it it's such a positive impact on the mental health to let that stuff go. Now, I'm not saying that you can't ever track and tracking doesn't trigger everyone. But tracking does trigger a lot of us who've been really immersed in diet culture, and struggled with our body image. And giving that up and learning how to listen to our body is amazing. And I'm at this point, in my journey where I've gotten so comfortable with my body image, and I've gotten so far out of diet culture, that it actually feels safe for me to track some things again, and I'm not tracking with the purpose of losing weight, I'm tracking more to try to see how different foods affect my body. And we'll talk about that more to and one of the principles. And to see like for example, when I get more or less protein in how I feel how that affects things like my workouts, my exercise my body movement. So that's been really interesting on my journey, going from tracker tracking, being like a very triggering guilt and shame filled thing, moving into it feeling more safe, because I'm not using it to focus on weight loss. And just to clarify, though, that took a long time. For me, this journey is a roller coaster, and it takes a long time. And that's normal. And then the fifth reason that I love Intuitive Eating is it will ultimately lead you to being healthier. And this is in a number of ways I mentioned before that yo yoing is really hard on the body, and it's a creates our body, it causes our body to be more unhealthy than if we were just to sort of very gradually or steady or steadily gain or remain at a heavier weight versus losing weight. Those are both healthier states than yo yoing, weight loss, weight gain weight loss weight gain over the year. So physically, it makes our body more healthy. And then psychologically, it's huge because we are focused on overall health here. And mental health is a huge component of that. And I have had women who've taken my program and embrace this and gone from restrictive eating over to intuitive eating and gaining some weight, because it is quite normal. If you've been restricting, if you switch over to intuitive eating to gain some weight. And that is scary. Like I get it, I was very scared when I started this process. But the women who have gone and gotten their bloodwork done Alongside this, the blood work has either improved or stayed the same, even with some weight gain. And so it's just further proving the studies that show that our weight, it's not as related to our health as society has brainwashed us to believe it is okay. All right. With that, let's actually jump into the principles. So there are 10 principles, what I'm going to do here and, and I apologize if it, I don't want it to come off as a little bit boring. But I am going to read each one of the principles because cliffnotes version, I think it's going to be a very efficient and effective valuable use of your time just to hear the way they have written these principles. I'm going to read each one and I'll try to just do it quick. So I'm not boring you and then we're going to talk through it. Okay, So principle number one is, is reject the diet mentality. And it says, throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger, that a new and better diet or food plan might be looking around the corner. It will prevent you from being free to rediscover intuitive eating. Okay, so essentially what that saying is if you're going to embrace intuitive eating, there's no more dieting, and you can't focus on weight loss. Dun dun dun. Right? That is terrifying. Like, I get it when my therapist first was encouraging me to go down this path and this was years ago. I think we're coming up on 12 like 12 years ago,
I legitimately thought that I would gain 300 pounds and die of some sort of heart related disease because my family has cholesterol and heart disease and and I thought that if I wasn't actively trying to pursue weight loss trying to lose weight, that I would go so far in the other direction that I would die. And I really pushed back on my therapist for medical reasons I thought she was crazy. And luckily she stuck with it. She was persistent. And I did eventually give it a try and it was a yo yo journey that took me a couple years which is normal and common. And spoiler alert, I did not gain three 300 pounds and I'm still alive today and to be honest, I'm the happiest and healthiest I have ever been, my health has certainly improved and I have not lost weight I am within a few pounds of when I was fixated back then on losing weight and obsessed with it. And I just want to honor how scary that is. And there's nothing wrong with you for wanting to lose weight. And for that being scary. That's very real, because society has brainwashed us that we have to be small and we have to lose weight. And that will die if we don't lose weight. And all of that is just not true. And then there's this other argument that I get a lot that people bring up, well, what if my weight is hindering my day to day activity? So maybe you have some sort of joint pain or back pain, or you can't do the things you want to do? Because your body is heavier? I hear you that is that is real. The tricky part is people say no, I do need to lose weight for those reasons. And I've been tried that with my therapist too. The reality is, though, yes, that is factual. And let's honor that. However, if you start a diet with a goal of pursuing weight loss 95% chance you're going to fail. So it is not the solution to losing weight to make yourself feel better. It's just not. And I strongly believe the 5% who, quote unquote, succeed, meaning they lose weight, and they keep it off over the years. I think it's because they've shifted their mindset more over to this intuitive eating mindset, I really do think that somewhere along the path, they learned how to accept and respect their bodies, instead of obsessing about the way they look and weight loss. And that's why I believe that they, they learned how to focus on sustainable healthy habits versus they're really difficult. And, you know, I'm thinking about our long workouts at the gym, you know, super sweaty hordes, you're sore the next day, like exhausting, unsustainable stuff. They learn along the way that that isn't sustainable, and they do more reasonable and sustainable healthy habits. And that's why I think the 5% end up succeeding, I really do think they shift over more to this mentality. And so if you are somebody who falls in that category, what I really encourage you to do is try something different. The way that you've been trying in the past hasn't quote unquote, worked, because you haven't lost weight, which has been your goal. Try shifting your goal away from weight loss away from the scale and over to actual health. And I like to define actual health by how you feel most days do you feel good most days mentally, and physically? Do you have good energy most days, not all the time, no human is going to feel great and happy all the time. Right? We talked about that way back in module one. But most days, and then blood stats, so go to the doctor, get your blood tests done cholesterol, blood sugar, blood pressure, any blood stats, that your doctor will pull and measure it that way. Make that your goal because those are true indicators of health. And your weight is is not one. It's not we can't tell what a person's health statuses by how much they weigh, we just can't and your brain might be resisting or arguing that and that's because society has brainwashed us, but we just can't. So and by the way, the BMI scale is complete BS and you'll see this if you read Health at Every Size, the studies have been done to prove that the healthiest group in the entire BMS BMI scale is the overweight group. That's just It's proven scientifically, you can go read about it, we don't have time to cover it all here. I personally on the BMI scale, I'm in the category of obese, I'm officially obese. And like I said, I've never been healthier, my blood sets are good, I feel good. I moved my body six days a weak I mostly healthy, I mean I imbalance. So it's just not always an indicator. I'm just bringing that up because it's just not Oh, it's the way somebody looks and the way their body looks is not an indicator of health. And while we're on that topic, I think it's a good time to do a reminder, we talked about this before, but another reminder that it is never okay to comment on somebody's body. Even if you think it's a compliment. It's never okay to comment on somebody's body, even if you think it's a compliment. Lots of reasons for that you may be complimenting a sickness or a stressful event in their life if they've lost weight.
And but maybe not. Maybe it's a friend. And you know, they've been working really hard and they've been trying to lose weight and you want to encourage them and tell them good job. Well, here's the problem, there's a 95% chance that friend is going to gain all that weight back plus a little more. And if everyone is complimenting her when she's thin, she's going to think she's only valuable and worthy when she's thin. So by complimenting her weight loss, you're enabling what society does in praising us and rap art, wrapping our value up in the way we look and our body weight. So I really strongly encourage you to never comment on the way somebody's body looks, even if you think it's a compliment. All right, I am so passionate about that one, obviously, I think we covered that. So principle number one, reject the diet mentality. If we're going to go down the intuitive eating path, we have to let go of dieting, have any sort of formal restrictive diet because we're going to learn how to listen to our body. We're going to talk about that In the principles coming up, and we have to let go of the pursuit of weight loss, we have to switch to healthy habits. Because Intuitive Eating is all about health. That's a misconception for some people that if you're going to be an intuitive eater, or if you're, quote unquote, body positive, that you don't care about health. And that's not true, this is very much when these dietitians wrote this book is very much rooted in health. And you'll see as we go through and talk about it, it is very, very much rooted in health. So we're shifting away from focusing on weight loss, and we're shifting over into focusing on healthy sustainable healthy habits. And then our body's weight is going to do what it's going to do. After we shift over we learn to trust ourselves with food, we reprogram our subconscious weight losses, we're not saying weight loss is bad, you might lose weight as a side effect of this when your body regulates you might not, you might think that you're at an unhealthy weight, and maybe your body is meant to be it that way. And you're actually perfectly healthy. If you go get your blood sets, blood stats checked, that's what happened to me. I've always been in a larger body, and I but I've always been athletic and played sports and been able to do what I want to do. But I always assumed that I wasn't healthy because I was in a larger body. And on that BMI scale, I was in the overweight or the obese category. When it's just not true at all. It's not true at all, I'm perfectly healthy and was the whole time. So I'm a good example of that. Okay, let's go on to principle number two. It is honor your hunger. So I'm going to read it and then we'll cover it. Keep your body biologically fed with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the momentum of excessive hunger, all intentions of moderate conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food. Okay, so this simply means when you're hungry, eat food. It's as easy as that. It's just like what I was talking about at the beginning, when you have to go to the bathroom, you go to the bathroom, it has a primal bodily instinct to keep you surviving. When your body tells you it's hungry, eat food. Now, this is actually quite difficult for many of us who've gone through diet, yo yo dieting and restrictive diets for our whole lives, because we don't actually understand our hunger cues anymore, because we've suppressed them for so long. And we have it takes us some time to get back into really understanding and paying attention to this. So where I like you to start is on a hunger scale. And I think we talked about this back in module one as well. But it's a good reminder, think of a hunger scale of one to 10 one being like starving hangry haven't eaten in a very long time barely functioning and 10 being like sickly stuffed, the most Thanksgiving full, you felt right, think about it on one to 10. And your goal is to sit in between four and six. So if you kind of start really paying attention to that throughout the day, and seeing how you feel.
And you'll, it's about awareness, essentially. So really paying close attention to Okay, oh, I let myself get to a hangry mode. If I can look back over the last couple hours, when did I start noticing that I was hungry, because when you started noticing when you're hungry is when you want to like get yourself prepared to eat. So let me give you an example of that. I've learned through this journey and really paying attention to my body and better learning my hunger cues that my first sign of hunger, hunger is usually distraction. So before my stomach feels hungry, or I get hangry, because I do get hangry I'm one of those people, I start losing focus. That's the first sign because I when I was paying attention, I started noticing that at work, like around 1030 1045 In the morning, I would start losing focus. And I would like pick up my phone to scroll social media or all of us do that sometimes. But I noticed it was a pattern at that time. And I started to learn that's my first hunger cue is distraction. And if I can be really smart about that, and I can, if I don't have a plan for food, if I can get a plan for food. So if that means ordering some food, or if I'm at work going down to the cafeteria, or even if you're like at home starting to prepare your lunch, then by the time it's ready, and I have food in front of me that's really the time that I'm more like a level four hunger where I should be eating to get myself to more of like a level six fullness. And we'll talk about the fullness in a little bit. But it really is the same mindfulness like paying very close attention to your fullness cues. And those get all out of whack when we're dieting and restricting. So it's a process to figure this out. So if you're thinking well, I don't even really know what my hunger cues are. That's actually quite normal and it's about awareness and starting to pay very close attention. Alright, let's talk about principle number three. Make peace with food. call a truce, stop the food fight. Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food it can lead to intense feelings of deprivation that build into uncontrollable cravings and often binging when you finally give in to your forbidden foods eating will be experienced with such intensity. It usually results in last supper over eating and over whelming guilt, okay.
This is, I think, probably the second scariest part of intuitive eating, I think the first scariest part of intuitive eating is actually making the decision to stop trying to lose weight. That is the number one most terrifying part. But you can do it, you can do scary things. And it's normal. If you think that's crazy. I did too. It's normal. I promise it's not and I promise it will change your life. Second scariest part is eating whatever you want. And this is a this is interesting, because if you trust the process, and you really allow it, you do get to a point it really is true, you do get to a point where you don't need the cravings as much as you did. And Rachel, who was in episode, I'm gonna forget what number she was episode seven or eight. When I interviewed Rachel, she brought this up. She had had, I can't remember the type of candy but there was a type of candy that she would buy. And she would like eat the whole bag, it was very much like a binge trigger food for her. And as she started to embrace intuitive eating, as she she learned in the program, and we talked through it, she allowed herself to have it, she just allowed herself to have at the beginning whenever she wanted and true to form, she really did. And she describes it still as miraculous. It's awesome that she started to lose the craving, and it started to lose its excitement. And so now she can just have that candy in the house. And she can have a couple of those when she wants them and she doesn't feel the need to binge it. And that is how this is supposed to work. You've lost your trust, your body doesn't trust you when it relates to food because you've starved it and finished it and starved it and binge it so long. And it's not your fault. This is like society, there's no judgment here. I've done it, lots of us have done it. But we've messed up our metabolisms, and gotten ourselves out of whack. So for so long, that we just don't trust ourselves anymore. And that's what causes a lot of the binging. When things are in the house, like when we think oh, I just can't have the quote unquote, junk, we're going to talk about that word in a minute the junk in the house, because I'll eat it all. It's because we've deprived ourselves for so many years for so long of those things. Now, I will say. So if you if you really dive in here and you start trusting the process, it should eventually changing it better for you. But it should is tricky, right? Because for some of us, we may be eating to avoid something that's going on in our life that we need to work on. So this is this one's very tricky, because I think that if you don't work through your emotional issues or past traumas, we all have them. Some big some small, but we all have them, then you couldn't be at danger when you're allowing yourself to eat whatever you want to go on, like serious binges that could eventually lead you to getting less healthy versus more healthy. And so one of the principles talks about this later on. But I strongly encourage you, as you go through this process to do it with support, I recommend a therapist, I personally believe everybody should have a therapist. And a lot of our work programs provide 330 Free therapy. So if your work provides that and you're not taking advantage, please do. But this is a really scary roller coaster process. Because when you first start letting yourself eat, you're gonna be so scared of it that you're going to be tempted to restrict very soon after, like a week of letting yourself eat, especially when you see the scale start to go up a little bit because it will as you enter this phase of the process, I recommend support. Because if you can't get out of this phase of, well, it's not getting out of this phase, if it doesn't regulate after some time. And I did this this period for like six months before I started to see a difference. The time could vary for different folks. If you do start to go through it and you don't see it start to regulate where you start to trust yourself and you don't need to binge on these more triggering foods. You're probably eating to avoid some sort of trauma in your life and a therapist can help you work through that and that's normal. We all have it there's no shame in going to therapy I highly highly recommend it. Okay, so making peace with food.
Okay, I think I'm going to actually wrap us up here for this episode because we're approaching 30 minutes and we'll go into principle for in the next episode. But I'm just really excited about this whole topic in general and I realize it's a scary one. So if you would like support there are opportunities to work with me one on one I run this whole program one on one it's 10 weeks you get 10 one on one sessions with me we go into your specific needs within the program into your life. I've had multiple ladies do it that way it has changed their lives. The successes are amazing. You heard from Rachel and her successes, I have a couple of other ladies who are gonna come on the podcast and share their successes I promise it will change your life. Like I promise money back guarantee if it doesn't, I mean I don't want to sound cheesy like an infomercial but I really am that confident about it. So if you want help with this stuff one on one, go check out my website. The links are in the show notes to My Courses and one on one there's a little link you can click there and fill out a form to work with me one on one I would love to do it. or otherwise follow me on Instagram at Katy Blommer K TYB L O M M E R. And you can message me there if you're struggling or if you have questions. I'm always happy to talk anytime there. So please do that. And as always, if you're getting value out of the podcast, please let friends and family know about it. My goal is to get it in front of as many folks as I can, as many women as I can. And if you are also are getting value please leave a positive review going in and taking a minute to click and leaving a five star review and leaving comments. It actually helps the podcast be seen by more more people. The podcast platforms reward high ratings by showing the podcast to more people so that will help us help more people. So thanks so much for listening, and we'll finish up intuitive eating in the next episode.
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