Intuitive Eating Tips for Weight Loss

Last Updated on August 2, 2022 by Ellen Christian

We all know that weight loss is hard, but it’s even harder when you’re not sure what to do. Check out these intuitive eating tips and learn more.

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Most of us have tried the latest fad diets and failed. It’s frustrating to see your dieting efforts fail over and over again because they don’t work for you.

We all know that weight loss is hard, but it's even harder when you're not sure what to do. Check out these intuitive eating tips and learn more.

Intuitive Eating Tips

These gentle nutrition tips can help with the satisfaction factor by teaching you how to listen to your body’s natural hunger cues. This will help you learn to eat only when hungry instead of being forced or distracted into eating due to emotions or social pressures.

This isn’t really a diet plan. It’s more an anti diet. You may need to retrain how you think to get out of the diet mentality. Some of us have so many disordered eating habits that diet rules are hard to forget. In many cases, they’ve resulted in weight gain and not lost weight.

By following these tips, you will learn to listen to your own body and to recognize your body’s natural signals to drop inches and improve your psychological health by practicing intuitive eating.

When changing how you eat, it’s important to support healthy digestion by taking a probiotic like the Ameo Life Patented Process Probiotic. This dietary supplement has added turmeric, slippery elm, and fiber to aid in digestion.

We all know that weight loss is hard, but it's even harder when you're not sure what to do. Check out these intuitive eating tips and learn more.

What is intuitive eating?

Intuitive eating is about changing your mindset so that food does not play a central role in your life. This means looking at how you feel before and after eating instead of what you eat. Don’t get hung up on becoming the food police and learn to make peace with food.

Some common mistakes when starting the intuitive process are letting stress determine what you eat, eating for comfort instead of true physical hunger as well as using physical activity as a punishment or form of guilt.

What are internal cues?

External eating cues are things like food advertisements, social gatherings, and the person next to you at a restaurant. If those cue your eating then all those people can’t have intuitive eating as part of their plan. They help you form an unhealthy relationship with food.

Internal cues are the body signals that tell you when you’re hungry and when you need to find something else to do.

woman holding tape measure and salad

What is the diet culture or diet mentality?

The diet culture is a complex collection of food rules, obsessive thoughts, and emotions. Diets also create guilt and cause us to feel some type of way when we “mess up” or break the rules. This often leads to more disordered eating and unhealthy habits that may be hard to overcome on your own.

Can you lose weight by eating intuitively?

Absolutely! Intuitive eating is designed to help you drop pounds and get to a healthier place. This approach gets rid of the guilt and rules so that you can shift your focus towards health instead of weight loss.

It’s important to understand that intuitive eating isn’t actually a diet, but it does require genuine effort and patience.

When changing how you eat, it’s important that you support healthy digestion by taking a probiotic like Ameo Life Patended Process Probiotic with added Turmeric.

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How do I stop overeating when eating intuitively?

1. Remove the pressure of losing weight

Instead, have a non-diet approach and focus on self-care activities such as making time for relaxation and being active every day. This will help you get rid of guilt when eating. Don’t get stuck in the diet mentality. Instead, listen to your body’s cues to get to a healthier place.

2. Take foods out of the equation.

Leave your house without snacks or plan to eat something before going to a social event so there is no pressure to make healthy choices. Also, don’t become preoccupied with food-tracking, comparing yourself with others, and counting calories at mealtimes.

It can be hard to break away from the diet culture if you’ve been struggling with weight loss for a while.

3. Respect your body and be kind to yourself.

Make sure you understand the role stress plays in your eating habits and practice de-stressing techniques such as meditation, deep breathing, yoga, or bubble baths. Always remember that your weight does not measure who you are; there is no “perfect” size – the human body comes in different shapes and sizes.

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4. Make time to eat.

Don’t skip meals, have a positive body image, and don’t get too caught up in the latest fad diets which are unrealistic for long-term weight loss. Remember, no one food can make you gain or lose weight. It’s how much (and what) you eat over time that makes a difference. Take it one meal at a time.

5. Slow down and listen to physical sensations.

If you have been dieting for a long time, then chances are your body is no longer sensitive to being hungry or full due to stomach bloating and distention. This means you may need to eat a little more than you think in order for the brain to receive the fullness signal.

6. Plan ahead and don’t be too hard on yourself when you slip up.

Our bodies deserve dignity and it takes time to learn to make peace with food. This is one of the most important intuitive eating principles.

You are human, so go easy on yourself and keep moving forward. Remember that thinking about food (and counting calories) leads to more cravings which lead to binge eating. The best way to control your cravings is by continuing to eat what your body needs and avoiding emotional eating.

We all know that weight loss is hard, but it's even harder when you're not sure what to do. Check out these intuitive eating tips and learn more.

7. Support healthy digestion by taking a probiotic supplement.

Probiotics can help to minimize the bloating and discomfort you may feel after eating too much food. It will make following these intuitive eating tips much simpler.

Slow down and enjoy the eating experience but listen to your body’s fullness cues. Healthy food tastes good once you get into a consistent practice of eating certain foods.

If you are making changes to the types of foods you eat while learning the principles of intuitive eating, you may notice more gas and bloating. I really recommend using a probiotic to support your weight loss.

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8. Start your day with a healthy breakfast.

A balanced breakfast will leave you feeling energized for hours. This will lead to increased concentration levels which enhance productivity at work or school. Plus, it improves your mood so that you don’t resort to emotional eating.

9. Don’t skip meals to try and control your appetite.

To be successful on this intuitive earing journey, you need to eat intuitively and learn to enjoy nutritious foods. This is a healthy relationship with food that will help you avoid eating disorders and weight cycling.

Skipping meals increases cravings which leads us to make unhealthy food choices like grabbing junk food snacks. This type of eating pattern will only lead to more bloating, stomach discomfort and can increase the risk of heart disease.

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10. Make healthy eating a lifelong habit by learning the basics of food preparation.

For example, instead of deep-frying your food, try grilling or poaching to increase healthy fat intake and reduce saturated fats, trans fats, and calories. The calorie-burning effect works more easily with healthy foods.

11. Learn the difference between physical hunger and emotional hunger so you can stop when full.

This means marking meals on your calendar with a star if it was a planned meal. It’s a helpful visual reminder of what your goals are.

12. Distract yourself from emotional eating.

Try listing 5 things you can do instead of eating when feeling hungry. For example, chewing gum or taking the dog for a walk. This is one of the most important intuitive eating tips I can offer.

lettuce and tomato on a cutting board

13. Eat foods that are in season and fresh.

Foods that are packaged or processed contain high levels of preservatives and additives to keep them looking fresh for longer. Remember, it will take time for your taste buds to change.

14. Drink plenty of water.

It can help to minimize bloating and prevent constipation which is a common cause of stomach discomfort after you eat. Stop eating before you are full and be aware of your body’s external cues when it comes to hunger.

However, if you’re constantly bloated then avoiding simple carbohydrates (sugars and starches) is recommended. And, taking a probiotic like this one from Ameo Life can help support healthy digestion.

a probiotic in front of healthy food on the counter

Benefits of taking a probiotic when dieting

Helps to minimize bloating and discomfort after eating too much food.

Helps support healthy digestion by balancing the good bacteria in your gut.

Support weight loss as it helps reduce cravings for sugar which leads to binge eating.

Supports a healthier immune system with the increase of good bacteria which helps us fight off bad bacteria.

Helps with clear skin by supporting healthy digestion and nutrient absorption.

Decreases the risk of yeast infections and UTIs (urinary tract infections) by helping to maintain a healthy balance of bacteria in the body.

Supports weight loss and makes you feel energized throughout the day.

food portioned out for healthy eating

10 principles of intuitive eating

  • Remove the pressure to lose weight
  • Don’t be preoccupied with tracking foods or a specific diet
  • Have some self-compassion about body size
  • Don’t skip meals
  • Listen to your body cues
  • Take a probiotic
  • Eat a healthy breakfast
  • Enjoy nutritious foods
  • Learn food preparation
  • Plan your meals

By following intuitive eating tips like these, you will have a healthier body, but you’ll also feel liberated from the burdens of dieting. Shop Ameo Life today.

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