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Can you lose weight with Intuitive Eating?
Is it possible to lose weight with intuitive eating??
A lot of people love the idea of intuitive eating but aren’t sure if it’s conducive to weight loss…
Intuitive eating feels like a breath of fresh air if you’re used to restrictive diets.
But some moms come to me and say.. “Well then won’t I just be eating chocolate and chips all day?”
“How can I possibly lose weight when eating what I want?”
But actually, the opposite is true!
Getting used to tuning into your body’s cues and eating foods you love rather than swearing them off actually makes it EASIER to lose weight.
And the truth is… when you stop eating because you’re bored, stressed, angry, tired, etc….
And you start tuning in to your hunger and fullness cues, you learn a lot about WHAT foods your body actually needs (and wants).
Suddenly it’s not a huge portion of fried food or ice cream, but rather enjoying the fried food or ice cream you DO have in combination with other healthy foods that are filling (aka protein, fat, and fiber-rich foods). I call this the PFF method.
By combining the PFF (protein-fat fiber) method with intuitive eating practices you CAN lose weight and it actually is a lot easier than by forcing yourself to restrict into oblivion…
which you know, just backfires and results in eating large amounts of ice cream on the couch while you beat yourself up and then promise that the diet starts again on Monday.
Keep reading for 3 principles for weight loss with intuitive eating
Three principles to losing weight with intuitive eating:
Eat until 80% full. Slow down while you eat + really focus on the food (i.e. not multitasking while eating). This allows you to tune into your body and notice when you’re full.
PFF forever. Eating protein, fat, and fiber at most meals (and definitely protein at every meal+ snack) will keep you full. This is the magic that allows you to avoid big cravings for sugar. Make sure at the very least that your FIRST meal of the day is PFF. If you aren’t a breakfast person, just don’t wait until you’re starving to eat.
Notice your emotions BEFORE you eat. If you notice that you hit the pantry when you’re bored, tired, procrastination, or annoyed…. Find an alternative activity to do when you’re stressed. Put a note on the fridge or pantry to remind you, set a timer for 20 minutes, take a drink of water, and do another stress-relieving activity.
Alternate activities include taking a shower/bath, take a walk, put on a favorite playlist and dance (can also do with your kids if they are driving you nuts ;), do a quick stretch or yoga sequence, call a friend, listen to a motivational podcast, journal out your feelings, etc.
After 20 minutes passes if you still want the food (and you’re hungry)- then eat it! Sit down, slow down, ane enjoy.
Want to know my full process for combining the PFF method with intuitive eating??
Be sure to download my free ebook below!
Healthy snacks for moms and kids: Diaper bag snack hacks
We aren’t going many places these days due to the extent of the pandemic in SoCal (except for the park and grocery pick-up), but now that the 8-month-old is eating solids, keeping snacks on hand for all of us is key ;)
Here’s what I prioritize for each of us:
Me: high protein + fats to keep me full. I love premier protein drinks, perfect bars, and the dark chocolate + nuts individual packets from Trader Joes. If I’m eating breakfast on the go, I like a protein drink + a banana. If I’m getting starbucks, I love their egg white egg bites.
Four year old: She loves applesauce pouches, pirates booty, banana, and yogurt. We also do clementine oranges, apple slices, or carrot sticks. For pouches be sure to look for no sugar added options, they can have a surprising amount of added sugar.
8-month-old: I typically bring a container with dry baby oatmeal, then add in applesauce and spoon feed. He also loves bananas and pears. If he’s feeding himself, I break up pieces of cheese or soft fruit.
Other healthy snack ideas:
carrot sticks
string cheese
wheat crackers with cheese
celery sticks
almonds
popcorn (not for babies/toddlers)
dry cheerios
berries
yogurt (pay attention to the sugar content)
trail mix
apple slices
pirates booty
sugar snap peas
sliced bell peppers
pretzels
sliced melon
beef jerky
sliced deli meat with cheese
rice cakes with peanut butter and fruit
olives
apple chips
dried fruit
cherry tomatoes (cut in half)
grapes (cut up for kids under 5)
raisins
hummus with veggies and crackers
pirates booty
ants on a log
boom chicka pop
boiled egg
energy balls (oats, nut butter, honey, etc.)
For more info on what I’m feeding my family, follow me on instagram @cassandrapadgett.co
5 Tips for Overcoming Sugar Cravings
Busy moms tend to get stuck in a cycle of sugar-caffeine- repeat.
The day starts off busy. You grab a muffin and a coffee after carpool.
Then two hours later you’re STARVING while running errands and end up in the drive-through (with more carbs and caffeine in hand).
Then after the kids go to bed, the evening sugar cravings REALLY kick in.
I get it. But the thing is, you CAN break out of the cycle- and you DON’T have to swear off sugar at all.
Here are 5 tips that can help you break the sugar cycle:
Start the by with a PROTEIN + FAT + FIBER breakfast. Eating enough of the right calories will keep you satisfied, and fend off cravings.
Drink enough water. I don’t just mean a few glasses throughout the day. At least 80oz per day (and yes, tea counts, but coffee or soda do not!). The body confuses hunger and thirst, and by remaining hydrated you can prevent that confusion!
Plan ahead. Look at your week or day ahead of time, and plan out a general idea of what you’ll eat and when. Sometimes you may be running errands all day and realize you haven’t eaten in hours. Instead of ending up hangry, you can plan ahead and throw some snacks in your bag.
On that note… eat at regular intervals throughout the day . When you skip meals or have too few calories then expect a small meal to carry you 4-5 hours, you end up hangry, which means when you DO get access to food, you eat a lot of food FAST. A recipe for disaster (and weight gain.) Be in the habit of packing healthy snacks for the road, just in case.
Protein meals. Protein isn’t just important in the morning. Aim for protein + fiber at every meal to keep you satisfied. Fiber comes from whole grains, fruits, and veggies. It’s filling and great for digestion. Don’t skimp on protein and fiber! :)
BONUS: plan for your sweets. This may seem counter-intuitive but knowing when you’ll have dessert/ your favorite sweet can make it easier to say no in the moment.
If you need extra meal or snack ideas, hop into my free facebook group!
The busy moms guide to intuitive eating
You might be wondering why you need to use your INTUITION to do something as “simple” as eat. We need to eat for survival right? And when you’re a busy mom, sometimes eating means shoving food in your mouth while driving, nursing, packing lunches or… showering??
I love the concept of intuitive eating because it allows you to eat what you NEED no matter what stage of motherhood/postpartum you are in.
We go through so many different phases of nutrient needs between pregnancy and postpartum and breastfeeding, etc. that there is NO way we could possibly count calories effectively through all that.
Pregnancy is actually what got me into this whole intuitive eating thing in the first place. Before that I was OBSESSED with tracking macros, but letting my body tell me what I needed gave me so much FREEDOM.
click below to get your FREE ebook all about intuitive eating + breaking up with the restrictive diet cycle!
Besides… our bodies are SMART. They know EXACTLY what we NEED… but sometimes we complicate things and eat when we are not truly hungry, which throws off the whole hunger/fullness gauge in our brain.
For example, maybe you’ve found yourself eating in the following circumstances:
mistaking hunger for thirst
boredom
social situations
the food is there (friend’s counter, the break room at work, samples at costco…ahem…)
watching TV/ a movie …super easy to eat a lot when you’re distracted
holidays/celebrations
anxiety/depression/sadness
happiness
And many many other reasons….
So why is intuitive eating important?
Intuitive eating allows you to manage your body, mind, and weight while still feeling satisfied and in control. And most importantly, without sticking to a strict DIET.
If you follow the guidelines I teach my clients and listen to your body (not your emotions), you will be able to live a healthy life while staying at a healthy weight.
It’s important to focus on trying to eat when you are HUNGRY so you can pay attention to your hunger and fullness cues. When You eat when you aren’t hungry, your brain doesn’t tell you to STOP (thus overeating).
It’s important to listen to your body whether you are eating something super healthy, OR if you're having a tasty and indulgent treat.
Regardless of what you are eating, intuitive eating allows you to STOP when you are FULL….so you avoid feeling sick or “stuffed” which is your body’s way of telling you STOPPPPP!!!
So how can you focus on your hunger cues?
There are several things you can do before and while eating to ensure you are listening to your body and not overeating.
Before you head to the kitchen for a snack… ask yourself a few questions. Am I hungry?? Am I thirsty? When was my last meal? Do I need a small snack or am I ready for a meal?
Are you feeling emotional in any way? Bored? Stressed? Did your toddler just have a meltdown? Assess what’s REALLY going on.
Ask yourself how you’ll feel AFTER you finish whatever it is that you want. Will you feel satisfied? Will your tummy hurt?
Drink a full glass of water
If you decide you are NOT actually hungry, come up with a heathy distraction. Take a walk, put on some music, look at your to-do list, etc.
When snacking serve yourself a portion instead of eating from a box or bag
eat until 80% full and give yourself a chance to really feel satisfied (vs overly stuffed)
wait 20 minutes before going back for seconds
put your fork down, sip water between bites
chew more!! If you usually eat quickly you probably chew a couple times before scooping up your next bite. Notice how many chews you are doing, and then add a few more! Really allow yourself to TASTE your food