90-95 percent of all diets fail! In fact, dieting increases your risk for gaining more weight! Not convinced? Here a just a couple of the studies that show dieting leads to weight gain:
-A large meta-analysis done by UCLA researchers concluded that dieting is a consistent predictor of weight gain. Up to 2/3 of people on diets regained more weight than they lost. (Mann, et al, 2007)
- A very large study conducted on teenagers showed that “…in the long term, dieting to control weight is not only ineffective; it may actually promote weight gain.” (Field et al, 2003)
But in our dieting obsessed society, how do we get off this roller-coaster? The answer is to start to make peace with food, recognize that hunger is biological and not something to feel guilty about and embrace intuitive eating. On the blog I will share a series of posts with some tips and steps to guide you on your journey through intuitive eating.
Maybe you’re wondering if you are an intuitive eater? The following quiz will give you an idea of whether or not you already are an intuitive eater or perhaps where you still need some work. Answer “yes” or “no” for each statement.
Unconditional permission to eat
- I try to avoid certain foods high in fat, carbs or calories.
- If I’m craving a certain food, I don’t allow myself to have it.
- I follow eating rules of diet plans that dictate what, when and/or how to eat.
- I get mad at myself for eating something unhealthy.
- I have forbidden foods that I don’t allow myself to eat.
Eating for emotional rather than physical reasons
- I find myself eating when I feel emotional (anxious, sad, depressed) even when I’m not physically hungry.
- I find myself eating when I’m bored, even when I’m not physically hungry.
- I cannot stop eating when I feel full (not overstuffed).
- I find myself eating when I am lonely, even when I’m not physically hungry.
- I use food to help me soothe my negative emotions.
- I find myself eating when I am stressed, even when I’m not physically hungry.
Reliance on internal hunger/satiety cues
- I cannot tell when I’m slightly full.
- I cannot tell when I’m slightly hungry.
- I do not trust my body to tell me when to eat.
- I do not trust my body to tell me what to eat.
- I do not trust my body to tell me how much to eat.
- When I’m eating, I cannot tell when I’m getting full.
Scoring: Each “yes” statement indicates an area that likely needs some work. The section with the greatest amount of “yes” responses indicates that area that needs the most attention.
This quiz was taken from the book Intuitive Eating by Tribole and Resch and adapted from the research of Tracy Tylka. For more information and to start your journey to making peace with food, read Tribole and Resch’s work, schedule an appointment at Tula Health, or find another intuitive eating counselor in your area.