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Intuitive Eating: A Revolutionary Program that Works Paperback – August 7, 2012
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About the Author
EVELYN TRIBOLE, M.S., R.D., is an award-winning registered dietitian with a nutrition counseling practice in Newport Beach, California. She was the nutrition expert for "Good Morning America" and was a national spokesperson for the American Dietetic Association for six years. ELYSE RESCH, M.S., R.D., F.A.D.A., has been in private practice in Beverly Hills, California, as a nutrition therapist for thirty years, specializing in eating disorders, Intuitive Eating, and preventative nutrition.
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I was listening to NPR one day and heard a researcher talking about how dieting DOESN'T WORK, and in fact, it makes you wider in the long run. I thought this was interesting and did some research on similar topics- there are a lot of books out there about this idea! I thought this book was the best place to start.
Fast forward to today. I don't binge anymore, hardly EVER. I feel very calm about food and my body. I'm not perfect (eating mindfully is hard) or model thin (but get serious). I did the steps in the beginning of just buying and eating the food I craved so badly and it was weird/hard. (You're already feeling fat and then you ate Oreos and chips and so much ice cream?? Yes I did, and then some.) And yes, I did gain some weight during this period, which was very hard to swallow on top of already feeling big. But you will find, if you indulge the cravings, they start to get fewer and quieter until "I'M GOING TO EAT EVERYTHING" becomes "I want 1 bowl of ice cream and I'm going to enjoy it and that's enough." It's subtle, but so powerful. When you don't call these foods "evil" anymore, they aren't so tempting. They're just food.
Per the book, I haven't weighed myself since I started on this adventure. But I feel as if I at first I gained a bit, then am slowly losing now since I don't binge anymore. Like how weight gain sneaks up on you over time, weight loss should be the same way. I've focused much more on activity per the book (I started Zumba videos) which I also am not perfectly consistent at but more consistent than I have ever been before with exercise. If exercise is fun, it's so much easier to do. So whenever I get those "diet thoughts" I pop in the video and feel instantly more beautiful and strong when I'm done. No destructive fasting needed.
Summary: The book is not a "quick fix" nor is it supposed to be. If you don't like your relationship with food, it will help you. Give up the idea of becoming a supermodel vegan and accept that it's okay to enjoy food for what it is and your body for what it is. Hopefully you will find this as freeing as I did.
* Unconditional permission to eat when hungry and what food is desired
* Eating for physical rather than emotional reasons
* Reliance on internal hunger and satiety cues to determine when and how much to eat
I have been a big fan & promoter of this method since I first heard about it in 2005. Using its principles, I lost twenty-five pounds in six months while eating my favorite things (chocolate, ice cream, cheeseburgers, pizza, etc).
In this latest edition of the book, the authors have removed many of the numbers that were in the previous edition (stats, weights, heights) because they believe that it leads to self-sabotage when these are the focus. They have also added two new chapters -- one that gives scientific backing to prove that IE works, and the other that focuses on how to help children and teens become Intuitive Eaters.
The chapter on kids was actually very interesting to me, as I have two of my own (ages 11 & 14), one of which is very rebellious in regards to food -- he loves chips & ice cream, and it worries me that he's learning all of my own bad habits. The authors insist, though, that letting kids make their own decisions regarding food (how much, what kinds, etc) is the best method because they will intuitively get in the balanced nutrition they need, if they're left alone. It's when an issue is made of their eating habits or their weight that they start to rebel, and/or lose faith in their ability to trust their internal cues.
One thing that surprised me about this new edition was the constant reminder of how it's important to put weight loss on the back burner in the beginning of this process. The reason for this is that, if you're focused on losing weight -- as opposed to just learning how to become an Intuitive Eater -- you will sabotage yourself by either getting depressed over the slowness of your weight loss progress, or by seeking out other diets in hopes of quicker results.
Here are some quotes from the book that I found helpful (some of which I forgot to write the page number references for):
* bring peace to your eating life and body image (p.32)
* focus on weight loss MUST be put on the back burner while you learn to return to Intuitive Eating
* If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating (chp.1)
* undereating leads to overeating
* you can't fail at IE -- it's a learning process at every point along the way (p.53)
* the more you practice, the more confidence you'll have (p.86)
* focus on continual change and learning, and start thinking in terms of what you can learn along the way (p.119)
* pause in the middle of eating to gauge your hunger level, and to ask yourself how the food tastes
* give yourself permission to eat again when you get hungry
* if you start eating when you're not hungry, it's hard to know when to stop from satiety (p.128)
* slow down while eating
* It's what you eat consistently, over time, that matters -- progress, not perfection...
* Intuitive Eating means having no guilt in your eating (p.301)
Lastly, there is a chapter on eating disorders, too, and how those caught in the throes of one can seek help, and also learn to eat intuitively.
Overall, I most highly recommend this book, and this method. It is very much based on common sense, and we all know that dieting doesn't work in the long run, anyway. This method is great because you can still eat what you love, you can eat out at restaurants without worrying about blowing your `diet', and you can lose the craziness of obsessing over what food is "good/bad".