Michelle Market, M.Ed., LPC, CEDS
Intuitive Eating

Intuitive Eating is a non-dieting approach. Diets don’t work because there is an emphasis on external versus internal. The external is the focus on diet rules, what is on the diet, and meals being prescribed for you. As opposed to being able to focus on what you are hungry for and if in fact you are hungry. Diets increase the preoccupation with food (When is my next snack? When is my next meal?). Diets create a sense of deprivation (increase in labeling foods as good versus bad instead of all foods being neutral). Prior to beginning a diet, we often see the last supper phenomenon (since I am starting my diet on Monday I better eat all of the cookies in the house, because once I start my diet I will no longer eat cookies).  Knowing hunger and hoInoring intuition is an inside job and is individual and should not be based on an external eating plan. 

In our work together, I will teach you three important components of adopting Intuitive Eating which include  

(1) Giving yourself unconditional permission to eat

(2) Eating for physical rather than emotional reasons

(3) Having a reliance on internal hunger/satiety cues


In our work together, we will explore ways to increase your satisfaction in eating. Satisfaction is the hub of Intuitive Eating. It is not satisfying to over eat or under eat. Five ways in which to increase your satisfaction with eating include asking yourself what you really want to eat, discovering the pleasure in food (it’s taste, texture, aroma, appearance), making the eating experience more enjoyable (slowly savor each bite of food), not settling, if you don’t love it, then don’t eat it and most importantly checking in with yourself to notice if the food still tastes good.  There is so much guilt associated with eating (for dieters and non-dieters alike) that people have lost their sense of enjoyment when it comes to eating.  Being able to eat the foods that you truly love brings joy and pleasure!

The Ten Principles of Intuitive Eating

1.    Reject the diet mentality

2.    Honor your hunger

3.    Make peace with food

4.    Challenge the food police

5.    Respect your fullness

6.    Discover the satisfaction factor

7.    Honor your feelings without using food

8.    Respect Your Body

9.    Attuned Exercise

10.  Honor Your Health

Source: Tribole, E. & Resch, E. Intuitive Eating (2003). St. Martin’s Griffin. New York, New York. pgs: 253-267