Q. I started obsessing over food and body image about 7 years ago—in which I Iost and gained the same 20-30 pounds. I’m familiar with Intuitive Eating and recently listened to your Intuitive Eating audio CDs.
I recently caved in and joined Weight Watchers. They claim they are not a diet, but they are. Now I feel like I’m really caught up in the dieting cycle trap. Now I feel like I'm not allowed to eat when I'm hungry. My question: Can I trust my ...
<< MORE >>Q. What Do You Think About Overeaters Anonymous? Is their approach consistent with your Intuitive Eating philosophy?
A. Many years ago, I was fortunate to meet the president of the national Overeaters Anonymous (OA). She kindly took me through each of OA's 12 steps, which made it clear that OA can support Intuitive Eating. But group dynamics can really vary. Here are some things to consider:
Q. I know that dieting doesn't work in the long run, but is it true that dieting can make you gain weight.
A. In short, yes. There are compelling studies, which indicate that dieting predicts weight gain (and often binge eating). While most people know that diets don't work, not many are aware of the weight-gain hazard.
For example, a team of UCLA scientists reviewed 31 long term studies on dieting and concluded that [1]:
Q: I have a patient who lost about 100-pounds over a two-year period, and kept it off for 9-years, at a stable 120 pounds. The reason she consulted me, is because she recently gained 25-lbs from emotional eating. (Consequently, she tried extreme dieting to lose the weight, but without success.)
I'm having her read your book, Intuitive Eating. But she is scared and really focused on losing weight. I'm not sure where to go with this (her current weight is considered "overweight"). Any thoughts from your experiences?
A. Focusing on an external number (weight) ...<< MORE >>
Q. My friends are worried
that I exercise too much, but I think exercising keeps you healthy. Is there
such a thing as exercising too much?
A. There are indeed many
health benefits from exercising regularly. But there is a dark side to exercise, which is often missed
because it’s so revered in our culture.
Excessive exercise can lead to injuries or be a component of an eating
disorder.
Many people believe ...<< MORE >>
Q. The phrases "intuitive eating," "mindful eating," and"normal eating" seem to be used interchangeably on the internet. I know that you and Elyse cameup with the concept of intuitive eating. What is your take on all of thedifferent phrases? Do they all represent the same thing?
A. In 1990, JonKabat-Zinn published his best-selling Full Castrophe Living, which describeshow to live mindfully. He included a couple of pages on mindful eating, with anactivity on how to eat a raisin using a mindfulness approach. To my knowledge, that was the first timethe concept of mindful eating was introduced to the public. (I am a big fan of his work, but I was not introducedto it until about 7 years ago!)
Mindful eating is compatible with Intuitive Eating, and it is a process of paying attention (on purpose), to your actual eating experience,without judgment. While thissounds straightforward, the process can be quite complex, especially for thoseinclined to multi-tasking.
While Intuitive Eating, includes mindfulness (we call itconscious eating)— I consider Intuitive Eating a broader philosophy, whichincludes physical activity for the sake of feeling good, using nutritioninformation without judgment, and respecting your body, regardless of how youfeel about its shape. In short,Intuitive Eating is a form of attunement of mind, body and food. It's exciting that scientists have started to research and validate Intuitive Eating as a healthful way to live and use in the treatment of eating disorders (see resources).
In a nutshell, normal eating means eating is flexible—it’sa way of eating that varies according to your hunger, schedule andsatisfaction. Ultimately, normaleating is enjoyable. My favorite definition comes from Ellyn Satter, which youcan read in its entirety here:
For those who struggle with their eating, both mindfuleating and Intuitive Eating can help facilitate normal eating.
Resources:
1. The Center for Mindful Eating website:http://www.tcme.org/
2. Intuitive Eating website: www.IntuitiveEating.org
3. Jon Kabat-Zinn. Full Catastrophe Living.(1990). Delta:NY,NY.
4. Tylka, T. Intuitive Eating Assessment Scale. J CounselingPsychology 2006(53):226-240.
5. General Intuitive Eating ResourcesBy TwitterButtons.netwww.EvelynTribole.com Newport Beach Dietitian, CA