So, you’re done with dieting and you want to become an intuitive eater. Why?
Is it because you’re concerned about your health in menopause? Do you want to improve your heart health, and insulin resistance, increase energy, have better mental health and moods, better sleep, and increase bone density?
Your motivation to become an intuitive eater matters. Focus on these key points:
- Think about how you want to feel in your body instead of intentional weight loss. “I don’t want to be afraid of going uphill. I want enough energy to get me to the top!” “I want to feel strong carrying my groceries upstairs to the kitchen.”
- Consider your future self. How do you want to feel in your 80-year-old body?
Does intuitive eating matter during menopause? Why?
Author and inspirational speaker Simon Sinek is famous for asking ‘why.’
Why do you do what you do with your health, food, fitness, relationships, job, life, etc?
Simon has taught thousands of people to start with their why in mind. This can profoundly impact your health, job, finances, relationships, and your relationship with food.
When it comes to health, fitness, and food, your ‘why’ can help you create healthy habits that, over time, will help you feel better about and in your body—regardless of weight.
If you tried the “know your why” mindset as motivation for weight management in the past, only to gain the weight (plus some) back, I see you rolling your eyes. Hear me out.
Diet culture teaches you that weight is the only marker of health you should be concerned about – especially after 40.
It says if you’re in a thin body, your health will be great, no problem. It doesn’t take into account that people of all body sizes get diabetes, heart disease, cancer, and other symptoms of aging.
Intentional weight loss isn’t sustainable 98% of the time. This is why the goal of weight management can’t be a motivator for health-promoting behaviors.
Once your weight plateaus or you regain the weight, you’re less likely to continue the health-promoting behavior. This is especially true in perimenopause when weight changes are impacted by hormone fluctuations.
If you’re concerned about weight gain after turning 40, give this different “know your why” approach a try – at least for a hot minute.
In last week’s Savor Community email, I gave readers reflection questions to help pinpoint why they want to practice intuitive eating and gentle nutrition instead of another diet.
Here are a few responses people shared::
- “I don’t want to be afraid of going uphill. I want enough energy to get me to the top!”
- “I want to feel strong carrying my groceries upstairs to the kitchen.”
- “I want to have strong bones and less risk of falling so I can live independently in my 80s.”
- “I don’t want to diet. I want to eat real food.”
- “I need a plan, specific guidelines. On my own, I don’t stick to healthy eating.”
- “I want to be a healthy, active grandma.”
All of these focus on how the person wants to feel. Feeling stronger and more confident in and about your body will be more motivating any day of the week.
Other responses included: lower cholesterol and blood sugar, increased energy, better mental health, better sleep, increased bone density, avoiding dementia, etc.
How does becoming an intuitive eater relate to these ‘whys’? Through behavior-based nutrition goals based on the add-in approach.
Any time you can focus on what foods to add instead of what you shouldn’t eat, you avoid getting caught in the dumpster fire of diet culture.
Here’s how to think about and do behavior-based nutrition in your day-to-day life:
There are 2 key concepts to understand be successful with intuitive eating and not turn it into another set of food rules.
1. Add, don’t subtract. Take an expansive mindset approach – what you can add to your meals and snacks that aligns with your ‘why’ or your motivation to practice gentle nutrition.
For example, if your blood sugar or cholesterol has increased in menopause, consider adding more fiber-rich foods like whole fruits, and vegetables, and complex carbs like oatmeal, nuts, and seeds.
The fiber in these foods acts like a sponge to soak up excess sugar or cholesterol in your blood so it can be eliminated.
This doesn’t mean you should never have white rice, pasta, bread, sweets, or other simple carbs. It doesn’t mean you can never eat a cookie again.
Instead, think about what can you add to your plate when you eat those foods to boost the fiber in the meal or snack.
Shift your mindset to adding vs subtracting foods, to have a more positive outlook toward your health goals.
You’re also more likely to stick with behavior-based habits to help you reach those goals. This brings us to key concept number two.
2. Focus on behavior-based nutrition goals instead of intentional weight loss. Losing weight isn’t a behavior. It’s a result of restrictive behaviors or illness.
Behavior-based nutrition goals require action. They’re tasks you do consistently to achieve your overall health goals – your ‘why’ for becoming an intuitive eater instead of a dieter.
Behavior-based nutrition goals are specific to the type of food, how frequently you add the food to your meals and snacks, or a process like meal planning or batch cooking.
Here are examples of behavior-based nutrition goals:
- Eat oatmeal for breakfast 3 times during the work week on Mondays, Wednesdays, and Thursdays.
- Add 1-2 servings of secondary protein (whole grains, beans or legumes, nuts or seeds, dairy) to your salad at lunch twice per week on Tuesdays and Thursdays.
- Enjoy a complex grain-based carb (whole grain bread, rice, pasta, individual grains, etc) with dinner 4 nights per week to improve sleep.
Remember to, focus on adding instead of subtracting as much as possible when making these goals.
“Simplify to amplify.” Make no more than 2 behavior-based nutrition goals every 2 weeks.
Even if it doesn’t feel like you’re doing enough and you think you should be choosing 5 goals to hit each week, don’t do that!
“Lower the bar.” This reduces overwhelm and boosts your confidence when you achieve your goals.
Want support becoming an intuitive eater this year? Add your name to the waitlist for my new 4-week intuitive eating course.
The course will walk you through the step-by-step approach I created for my 1:1 clients to help them get out of the diet cycle and quickly make confident food choices that align with their “why.”
