Building Trust with Your Body Through Intuitive Eating in Binge Eating Recovery
Binge eating can make it incredibly difficult to trust your body and feel good about yourself. When binge eating becomes a regular pattern, it often involves eating large quantities of food in response to emotional or physical triggers rather than genuine hunger. This behavior can lead to a disconnection from the body's natural signals. Over time, this disregard for bodily cues can foster a sense of betrayal and mistrust in one's own body. The cycle of binge eating and subsequent guilt or shame further undermines body trust, creating a barrier to developing a healthier, more intuitive relationship with food and one's body.
In this blog, I’m going to share about how intuitive eating can help you build trust with your body in binge eating recovery. Intuitive eating isn’t for everyone, but it can be a useful tool for helping folks get in tune with hunger, fullness, emotions, and physical sensations. Over time, using intuitive eating strategies can increase body awareness and trust. Furthermore making it an effective way to heal from binge eating disorder and the shame cycle of binging.
What is intuitive eating?
Intuitive eating is an approach to eating that emphasizes listening to and honoring your body's natural hunger and fullness cues rather than following external diet rules or restrictions. Developed by dietitians Evelyn Tribole and Elyse Resch, this approach promotes a healthier relationship with food and helps individuals move away from dieting and disordered eating patterns.
The core principles of intuitive eating include:
Reject the Diet Mentality:
Let go of rigid diet rules and focus on fostering a positive and sustainable relationship with food.
Honor Your Hunger:
Pay attention to your body's signals of hunger and eat in response to those signals, rather than waiting until you're overly hungry or starving.
Make Peace with Food:
Allow yourself to enjoy all types of foods without guilt or restriction. This helps to break the cycle of labeling foods as "good" or "bad."
Challenge the Food Police:
Disregard internalized judgments and criticisms about food choices. Replace self-criticism with self-compassion.
Feel Your Fullness:
Tune into your body's signals of satiety and stop eating when you feel comfortably full, rather than eating until you are overly stuffed.
Discover the Satisfaction Factor:
Choose foods that are enjoyable and satisfying to you, which enhances the overall eating experience and helps you feel more content.
Cope with Your Emotions without Using Food:
Develop healthier ways to manage emotions and stress that do not involve turning to food as a comfort.
Respect Your Body:
Appreciate your body for what it can do rather than focusing on its appearance. Practice self-acceptance and work towards a positive body image.
Exercise – Feel the Difference:
Engage in physical activity that feels good and is enjoyable, rather than exercising solely for weight loss or as a punishment for eating.
Honor Your Health with Gentle Nutrition:
Make food choices that nourish and support your well-being, but do so in a way that respects your individual preferences and needs.
Does intuitive eating help with eating disorders?
In short, yes, intuitive eating helps with eating disorders. One exception is that it is not appropriate for people with anorexia or other eating disorders who need refeeding from malnourishment. When folks are malnourished and have rigid diets and food rules, their sense of hunger gets diminished to the point where they don’t register it anymore. This can make the risk of death from these eating disorders higher. It’s incredibly important that they have supervised medical and nutrition care to help their bodies and minds heal before ever considering intuitive eating as part of their recovery.
For folks who are not in a dangerous medical territory with their eating disorders, intuitive eating can be a good step towards finding more food freedom and letting go of the rules that often perpetuate being stuck in the cycle of binging and restriction. I find that intuitive eating is a very helpful tool for healing binge eating disorder (BED), chronic dieting, and general disordered eating that doesn’t fully qualify for an eating disorder diagnosis.
How does intuitive eating help binge eating recovery?
Intuitive eating can be a powerful tool in managing and overcoming binge eating disorder by fostering a healthier and more balanced relationship with food. This approach emphasizes listening to and honoring the body's natural hunger and fullness cues. This can help individuals break free from the restrictive dieting behaviors that often contribute to binge eating. By rejecting the diet mentality and granting unconditional permission to eat, intuitive eating helps reduce the guilt and shame that frequently follow episodes of binge eating. This reduction in negative emotions can alleviate the emotional triggers that lead to binging, creating a more stable and mindful approach to eating.
Additionally, intuitive eating promotes body trust and self-acceptance, encouraging individuals to appreciate their bodies and respond to their needs without judgment. This shift in mindset helps individuals move away from the cycle of restriction and binging, leading to more balanced eating patterns and improved emotional well-being. Overall, intuitive eating provides a compassionate and sustainable framework for managing BED, promoting recovery through greater self-awareness and a positive relationship with food.
What happens to your body when you start intuitive eating?
One of the biggest questions people ask me when they consider intuitive eating is if it will make them gain or lose weight. My answer: I don’t know. What I do know is that continuing to diet, over-exercise, restrict, binge, and have a generally chaotic relationship with food is not going to promote health, body trust, or body respect. If what you were doing before was working, then you wouldn’t be coming to therapy about it.
My suggestion: Put weight concerns on the back burner. In order to do the work to get back to your natural intuition around food, we have to let go of fears about weight which only serve to keep you stuck in the cycle of disordered eating. Furthermore, concerns about weight or body size/shape are actually thoughts rooted in the diet mentality and internalized fat phobia. These thoughts have only served to keep you disconnected from your body and feeling like you’re not enough in a society profits off your self-doubt (literally! The diet industry is worth over $70 billion!).
When you start practicing intuitive eating, several positive changes can occur in both your physical and emotional well-being.
Here’s what typically happens to your body and mind:
Restoration of Natural Hunger and Fullness Cues
As you begin to honor your body’s hunger and fullness signals, you may notice a more balanced appetite. This can lead to more regular and appropriate eating patterns, reducing the likelihood of overeating or undereating.
Improved Relationship with Food:
By rejecting restrictive diets and giving yourself unconditional permission to eat, you may experience a reduction in food-related anxiety and guilt. This shift helps to diminish the urge to binge or engage in disordered eating behaviors, leading to a more relaxed and enjoyable eating experience.
Enhanced Nutritional Balance:
Intuitive eating encourages you to choose foods that satisfy both your physical hunger and emotional needs. As you learn to make food choices based on what feels good and nourishing, you may find that your overall diet becomes more balanced and varied, supporting better nutritional health.
Increased Body Trust and Self-Acceptance:
Practicing intuitive eating helps rebuild trust in your body’s signals and promotes a positive body image. This can lead to a greater sense of self-acceptance and confidence, as you focus on honoring and respecting your body rather than criticizing it.
Stabilized Weight:
While intuitive eating is not focused on weight loss, many people find that their weight stabilizes as their eating patterns become more balanced and they move away from cycles of restriction and overeating. It’s important to note that weight changes can vary widely among individuals, and the primary goal is improved overall well-being rather than specific weight outcomes.
Better Emotional Regulation:
As you develop healthier ways to cope with emotions and stress, you may experience improved emotional regulation. This can reduce the reliance on food as a comfort or coping mechanism, contributing to a more balanced emotional state.
Increased Energy and Vitality:
With a more balanced approach to eating and improved nutritional intake, you may notice an increase in overall energy levels and vitality. This can enhance your daily functioning and overall quality of life.
Overall, starting intuitive eating can lead to a more harmonious relationship with food and your body, supporting both physical health and emotional well-being. It fosters a compassionate approach to eating that honors your body’s needs and promotes sustainable, positive changes.
How can I find support for intuitive eating?
Finding support for intuitive eating in your binge eating recovery journey can significantly enhance your process toward a healthier relationship with food. Here are several ways to find the support you need:
Certified intuitive eating Counselors:
Seek out professionals who are certified in intuitive eating. These counselors can provide personalized guidance and support tailored to your specific needs. You can find certified practitioners through the intuitive eating counselor directory or directories like the Association for Size Diversity and Health (ASDAH).
Registered Dietitians (RDs) Specializing in intuitive eating:
Look for RDs who have experience with intuitive eating and Health At Every Size. They can offer practical advice on how to listen to your body’s hunger and fullness cues and make balanced food choices.
Support Groups and Workshops:
Many communities offer support groups or workshops focused on intuitive eating. These can provide a space to connect with others who are on a similar journey, share experiences, and receive encouragement. Check local health centers, community centers, or online platforms for available options.
Books and Resources:
Read books and materials authored by intuitive eating experts, such as Evelyn Tribole and Elyse Resch, who developed the approach. Their books, like “intuitive eating” and “The intuitive eating Workbook,” offer valuable insights and practical advice. Many books also have accompanying online resources or workbooks to guide you.
Therapists Specializing in Eating Disorders:
If you have a history of eating disorders or need additional emotional support, seek therapists who specialize in eating disorders and are familiar with intuitive eating principles. They can provide a comprehensive approach to healing and recovery.
Educational Workshops and Seminars:
Attend workshops, webinars, or seminars on intuitive eating. Many professionals and organizations offer educational events that provide in-depth knowledge and practical strategies for adopting intuitive eating.
Final thoughts from A binge eating disorder therapist in Raleigh, NC
Embracing intuitive eating can be a transformative step in rebuilding trust with your body and advancing toward recovery from binge eating disorder. By focusing on listening to and honoring your body’s natural hunger and fullness cues, you can break free from the restrictive dieting patterns and emotional eating cycles that often fuel binge behaviors. As you practice intuitive eating, you’ll gradually restore a sense of trust and respect for your body, which is crucial for long-term recovery and well-being.
Building trust with your body
Ultimately, building trust with your body through intuitive eating empowers you to make food choices that align with your physical and emotional needs, rather than being driven by external rules or emotional triggers. By cultivating self-compassion and focusing on body acceptance, you can develop a more positive and sustainable relationship with food. Remember, the journey to recovery is personal and ongoing, and seeking support from professionals and community resources can further enhance your path to healing.
Start your recovery journey today
If you’re ready to get started with intuitive eating to help you with binge eating recovery, complete my contact form to get started with me. I offer in-person and virtual sessions in Raleigh, NC, and across North Carolina to help folks learn how to ditch the diet mentality and have a more balanced relationship with food. You don’t have to be stuck in the cycle of binging and restriction or chronic dieting. Food freedom and body trust is possible!
Read more about disordered eating in my blogs.
Build a more balanced relationship with food and break up with the diet mentality.
Other Services I offer for eating disorder recovery
I’m dedicated to helping individuals heal and grow through various approaches. With trauma and somatic therapy, I provide compassionate support to help you release trauma stored in the body. Additionally, my intuitive eating services focus on fostering a healthier, more balanced relationship between food and your body.