In my last post, Intuitive Eating: Creating a Healthier Relationship with Food & Your Body, I discussed a recent book I had read on Intuitive Eating and the difference it made in my relationship with food and my own body.
I wanted to share with you all one of the tools I tried, which helped me tremendously in becoming an Intuitive Eater.
The Intuitive Eating Journal
I went from a life full of restriction and body shaming to enjoying the foods I love when ever my heart desires them. With Intuitive Eating, there’s no more guilty feelings and no more self-hatred.
There are tons of great tools out there to help shape you into an Intuitive Eater. The most effective one for me was; my intuitive eating food journal.
I know many people see the words food and journal in the same sentence and run the other direction, but this journal is different. It’s not there to intimidate you or make you feel self-conscious of your food choices. It’s there to help you form a stronger and healthier relationship with your body and food.
The way the intuitive eating journal works, is you first need to understand the basics of the Intuitive Eating Hunger Scale.
Your goal is to be within the 6-7 range, this is the feeling of being satisfied after a meal. Not too full, not craving more, but just right! You do not want to be in the 0-3 range, in this range your probably in state where you feel you could eat endlessly at a buffet.
Once you have a solid understanding of the hunger scale, now it’s time to put it to use!
When I am laying out my journal, I do them by the week. This is what I found worked best for me. You can do them daily at first til you get the hang of it, if that is what works better for you.
I first have a column for the day of the week, then I put a column for time. Next, I place a column for my hunger rating before my meal, then a column to write what I ate, and lastly a column of my hunger rating after my meal. I also like to include a column for notes, to add any comments or to write myself an encouraging note!
Before, I begin any meal I reflect on my own body. I sit and feel how hungry my body is, what it craves, and my body’s overall feeling. I do this exact same scenario throughout my meal to assess my hunger in order to become more aware of my body’s sense of fullness.
Becoming more mindful of my body’s own signals allowed me to enjoy my food more and helped me to slash my feelings of guilt and restriction. If I felt my body wanted more, I gave it more. I did not restrict myself because I thought my body didn’t need it, when clearly my body was screaming at me otherwise.
Reflecting on your hunger and eating experience allows you to reconnect with your mind and body, building back that trust. You begin to understand your body’s needs and learn to provide them, creating a healthier relationship with your body!
I encourage you to give this journal a try. It may seem difficult at first, but keep pushing through as it will become more and more natural over time as you begin to create that reconnection between your mind and body.
If you tried an intuitive eating journal I would love to hear your experiences or if you have other tools which worked well for you to create that healthier relationship I would greatly appreciate any insight! Feel free to comment or send me a message directly!
Give your body the love and care it deserves! Best Wishes!