Troubleshooting some Common Intuitive Eating Challenges
As a nutritionist who works mainly with Intuitive Eating and how to get started and move through this process I know first hand how on the outside it can look lovely and easy - and the reality can be anything but. It’s not easy. But it is worth it, or at least I think so.
So today I am going to outline some common Intuitive Eating challenges and how to approach overcoming them - if you are experiencing any more do let me know as I’m sure I’ll do a part two at some point. And they’re in no particular order.
1. I’m obsessed with food
This is probably one of the most common challenges. In the stages of intuitive eating the first stages are called conscious learning and the pursuit of pleasure. This means you may experience hyper consciousness of what you’re eating, how much and why…
Think about it - when a diet controls your food patterns you don’t need to think about anything at all as it’s given to you. Now you’re in control. And so you start to notice that - also you might be a little apprehensive about starting your Intuitive Eating journey and so that’ll be a factor.
Some possible solutions:
Sounds cheesy but give it some time, this stage will only last a little while before you start to settle into trusting your body
Start to consider factors such as boredom, emotional eating,
Find others in the same boat - social networks are great for this!
All that brain energy you devoted to diets and that mentality - where is that going? Find an outlet
2. I feel worse about my body
Again a very common one, you are starting to step away from a weight focused way of eating and living. Especially if you have previously been chronically under fuelling in order to sit at a low weight. Not only do you have the physical repercussions of this such as bloating - this happens as your body gets used to a wide range of food but also the mental affects of changing your mindset - mainly drastically.
We live in a culture focused on the ‘thin ideal’ so it makes sense you’ll naturally strive for that. And now you may be gaining weight as a by product of listening to your body.
Some possible solutions:
This is one especially with no easy solution - working on your relationship with your body will take time
Make a list of things you like about your body / are impressed of what it can do
Make sure you’re treating your body when it comes to self care, clothing it, letting it rest etc.
Decide what your goal is with your body - neutral vs. acceptance vs. love
3. Food is no longer interesting
I know this can sound shocking if you’re currently in that space of being a little obsessed with food. But as food no longer acts as off limits of forbidden you may find it less interesting - that chocolate cake you couldn’t stop thinking about. You had a piece and huh it wasn’t that satisfying - the same with another meal you were obsessed with etc. Slowly you realise you know what foods you like and find satisfying, while giving yourself permission to try anything you are interested in.
If you want to be into food try cooking, baking, exploring other cuisines etc.
If you don’t really mind but are worried know that it’s okay, you can go about your day not thinking exclusively about food.
4. I don’t know when I’m hungry
If you’ve been out of tune with your body for a while it will take time to notice hunger and fullness sensations. Just remember Intuitive Eating is not the hunger and fullness diet.
Some possible solutions:
Notice signals that aren’t stereotypical - maybe it’s not your stomach growling but you get a slight headache
Use a hunger and fullness scale (mine can be downloaded here).
Start with regular meals and go from there - especially if moving from a lot of restriction take time eating regularly
5. I feel my moods more clearly / i’m more stressed
You’ve gone from using food to cope with stress / anxiety etc. and now it’s no longer a crutch. Ah. Know that this is normal, and maybe a sign you need some other strategies.
Solutions
If you need help do reach out - friends / family / professional etc.
Cope with your emotions with kindness - it is a part of the framework after all
Know that emotional eating is okay, it’s normal - but be aware you’re doing it
6. I’m binging / overeating
Now I am kind of grouping these together but i’ll talk about them for a second individually - overeating depends on what you class as ‘over’ - are you used to chronic restriction and now you’re increasing your intake that diet mentality is freaking out? This is something you need to think about with yourself.
Binging is different, and know again that this is normal. Sometimes called the rebound phase / honeymoon phase etc. where restriction is removed and so you go hell for leather in the other direction. It may go with time - you eat large amounts of “unhealthy” foods and slowly realise they don’t make you feel great, or you feel unsatisfied.
Some possible solutions:
Give it time - isn’t that the answer to everything truly but it may be that you haven’t yet adjusted
Talk to people - binging especially thrives in secret, use that support network to help you deal with this
Notice thoughts / feelings around eating and how they may be framed. If you’re filled with guilt and shame you’re not rejecting diet culture
Are you using Intuitive Eating as an excuse to eat everything as a form of self-sabotage
7. I’m struggling with family and friends
Again, super common. Especially if your family raised you dieting or pushing ‘healthy’ eating on you. And now you’ve stepped back, rejected their beliefs and actively done the opposite. Know that your journey is your own and you decide how on board they need to be.
Some possible solutions:
If you want them super involved, explain your motivation - where you want to be with food, with your body.
Set boundaries should you not want to discuss too much e.g. don’t comment on this
If you don’t want them involved then explain what you will not accept and what you will do - if need be remove yourself from a situation
Find your network, it may be you find a current friend really supports you and that relationship flourishes or that you find an Intuitive Eating group and a whole new group of supporters
8. You’re struggling to meal prep
You’re super busy and so want to prep meals and food but then you don’t want to be prescriptive. Where’s the space to be Intuitive? This is something only you will figure out with time.
First things first as long as you’re not using meal prep to calorie control, be prescriptive and restrict then it 100% fits into Intuitive Eating. Know a meal you’re loving right now and know you’ll probably want again - prep it. Some solutions:
Make extra of a lot of meals you make and freeze - voila lots of options
Note what meals make you find satisfying
Give yourself options e.g. if you like snacking then have plenty of snack options
Use gentle nutrition e.g. mixing proteins and carbs for fullness
Have some long lasting snacks / foods you can keep to hand
Know that you’ll screw up, and that’s fine. Have some back up options or a couple of pounds to buy food if need be
9. You feel a disconnect between what you know and what you’re doing
You’ve read every Intuitive Eating book, blog post and listened to every podcast out there. But your actions don’t match up - change is hard.
Some possible solutions:
Engage in small challenges
Use the framework slowly and surely
Take the pressure off yourself - it’s not an 8 week diet or 7 day cleanse, it’s your relationship to food long term
Re-affirm to yourself why you're doing it - maybe noting how dieting has made you feel
Think about where you want to be in terms of your relationshp with food and movement
Seek out professional help if you need it
Mainly - you cannot fail! Intuitive Eating is made to be a journey. Use the resources you have, give it time and ultimately listen to your body.
If you think I might be able to help reach out via the ‘Work with me’ button
