This document outlines 10 principles of intuitive eating, an alternative to dieting that focuses on honoring physical hunger and fullness cues. Intuitive eating was developed by Evelyn Tribole and Elyse Resch to provide an anti-diet approach to eating. Studies show intuitive eating improves health outcomes by rejecting rules around food, permitting all foods, and making peace with the experience of eating without guilt or shame. The principles emphasize tuning into hunger and fullness, finding comfort without food, accepting one's body, and exercising for enjoyment rather than weight control.

1. D I S C O V E R T H E S A T I S F A C T I O N F A C T O R
1 R E J E C T T H E D I E T M E N T A L I T Y
2 H O N O R Y O U R H U N G E R
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C H A L L E N G E T H E F O O D P O L I C E4
R E S P E C T Y O U R F U L L N E S S
M A K E P E A C E W I T H F O O D
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H O N O R Y O U R H E A L T H
Tired of dieting? These principles of Intuitive Eating were first developed by
Evelyn Tribole and Elyse Resch after their clients grew tired of the pitfalls of
dieting. To date, there are over 80 studies that highlight the benefits of
intuitive eating on health outcomes. If you're new to Intuitive Eating, these
principles are a great place to start.
Remember that Intuitive Eating takes time to master.
Work with a Registered Dietitian to help turn these Intuitive Eating
principles into long-term skills.
Say no to fad diets and rigid rules around eating.
Keep your body fed with adequate calories. Don't
ignore your hunger cues!
Restriction often leads to overeating, so give yourself
permission to eat all foods.
Stop equating your worth to the "good" or "bad" food you
ate today.
Tune in to your body's signals for fullness. A hunger
scale can help you listen to your cues and avoid that
over-stuffed feeling.
Food is an experience meant to be nourishing, joyful and
satisfying - if you let it be!
Find ways to comfort without food. Try calling a friend or
taking a relaxing bath.
Learn to accept your body by remembering your worth
does not increase as your size decreases.
Exercise doesn't only count when it is at the gym. A walk
with your dog is a great option.
Anti-diet is not anti-health. Choose nutrient-dense foods
most of the time while allowing for some indulgences
without guilt.
H O N O R Y O U R F E E L I N G S W I T H O U T F O O D
R E S P E C T Y O U R B O D Y
E X E R C I S E - F E E L T H E D I F F E R E N C E
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Intuitive Eating
Principles