If you’ve spent any time researching different approaches to food and eating, you’ve likely come across Intuitive Eating. Created by Evelyn Tribole, MS RDN, and Elyse Resch, MS RDN, Intuitive Eating is a trademarked system that has become a cornerstone of the body positivity and Health at Every Size (HAES) movements. While I don’t personally use this method in my coaching, I deeply respect its principles and the positive impact it’s had on many people’s lives. In this post, I want to give you an overview of Intuitive Eating, explain how it aligns with HAES, and highlight how my weight loss coaching differs so you can make an informed decision about what works best for you.
What Is Intuitive Eating?
Intuitive Eating is a self-care eating framework designed to help individuals develop a healthy relationship with food, mind, and body. The method is centered around 10 core principles:
- Reject the Diet Mentality: Let go of diet culture and the false promises of rapid weight loss.
- Honor Your Hunger: Listen to your body’s hunger signals and nourish it adequately.
- Make Peace with Food: Give yourself unconditional permission to eat without guilt or judgment.
- Challenge the Food Police: Silence the critical inner voice that labels foods as “good” or “bad.”
- Discover the Satisfaction Factor: Enjoy the pleasure and satisfaction that food can bring.
- Feel Your Fullness: Tune in to your body’s cues that signal when you’re comfortably full.
- Cope with Your Emotions with Kindness: Address emotional needs without relying solely on food for comfort.
- Respect Your Body: Accept your genetic blueprint and appreciate your body as it is.
- Movement—Feel the Difference: Focus on how movement feels rather than using exercise as a punishment for eating.
- Honor Your Health with Gentle Nutrition: Make food choices that honor your health and taste preferences while feeling good about them.
This approach is weight-neutral, meaning it does not focus on weight loss as a goal. Instead, it emphasizes self-acceptance and body respect, aligning closely with the HAES philosophy by Linda Bacon, PhD. HAES promotes health behaviors and well-being at any size rather than weight-focused health outcomes.
Why I Don’t Use Intuitive Eating in My Coaching
While I fully support the principles of body positivity and self-acceptance that underpin Intuitive Eating and HAES, my coaching focuses on helping moms lose weight in a sustainable, habit-based way. Here’s how my approach differs:
- Mindful Eating Techniques: I teach mindful eating practices to help you become more aware of your hunger and fullness cues, similar to Intuitive Eating, but with a focus on creating habits that support gradual weight loss.
- Sustainable Weight Loss Habits: My framework includes building small, consistent habits—like planning balanced meals, managing portion sizes, and developing non-restrictive routines—that promote a healthy relationship with food while supporting weight loss.
- Empowered Eating Framework: Unlike the weight-neutral approach of Intuitive Eating, my Empowered Eating framework is specifically designed to help moms lose weight postpartum without feeling deprived or overwhelmed. This includes actionable strategies like my FIT4 method, which integrates flexibility, intention, and time management into meal planning.
Choosing the Right Approach for You
If you’re looking for an approach that prioritizes weight neutrality, self-acceptance, and dismantling diet culture, Intuitive Eating may be a perfect fit. However, if your goal is to lose weight in a sustainable and mindful way while maintaining a positive relationship with food, my coaching program might be the right choice for you.
Ultimately, the best approach is the one that aligns with your goals, values, and lifestyle. Both Intuitive Eating and my Empowered Eating framework share a commitment to helping you break free from the harmful effects of diet culture and build a healthier relationship with food.
If you’re curious about how my approach works, I invite you to reach out and learn more. Let’s create a plan that supports your unique journey and empowers you to reach your goals.