If you’re trying to lose weight or change your nutrition habits and have been scrolling on Instagram or browsing diet books at your local bookstore (I’ve seen a few of those still around) you may notice this concept: “Intuitive Eating.” Before I knew much about intuitive eating, I tried things like cutting out all carbs, drinking canned "meals," counting “points,” and even skipping meals altogether to lose weight. The problem with all these plans is that I would lose weight, but as soon as I didn’t “follow the rules of diet X the weight would come right back on.
Why does this always happen? Diets, especially restrictive ones, can harm your body in various ways. They often cause nutrient deficiencies by eliminating entire food groups, depriving your body of essential vitamins and minerals. Rapid weight loss from dieting also tends to result in muscle loss, which is vital for maintaining strength and metabolism, especially as we age. When people experience "yo-yo dieting," where they lose and regain weight repeatedly, it is linked to an increased risk of heart disease and insulin resistance. Restrictive diets can also lead to disordered eating patterns, increased likelihood of binge eating, feelings of guilt, and fostering an overall unhealthy relationship with food.
About ten years ago I stopped dieting and started “Intuitive Eating.” I learned how to fuel my body properly for optimal health. I enjoy food that tastes good and that makes me feel good. And best of all, it’s a sustainable way of eating for life.
What is “Intuitive Eating?”
Intuitive eating is a mindful approach to nourishing your body by tuning in to its natural hunger and fullness cues rather than following restrictive diet rules. Instead of relying on fad diets that often cut out entire food groups or require strict calorie limits, intuitive eating focuses on balance, satisfaction, and awareness of how different foods make you feel. The goal is to break free from the cycle of dieting, emotional eating, or restriction and instead listen to what your body needs in terms of nourishment, enjoyment, and satisfaction.
This approach promotes long-term health and well-being rather than quick fixes or extreme dieting.
Unlike fad diets that can slow your metabolism and lead to muscle loss by depriving your body of essential nutrients, intuitive eating encourages eating in a way that fuels your body, helps regulate blood sugar, and promotes muscle preservation through balanced meals that you love and find enjoyable. By listening to your body’s needs and making choices that align with your health goals, you can maintain your strength, energy, and overall well-being without the stress or unsustainability of short-term diet fads.
This method helps you build a sustainable relationship with food, preserving muscle mass and supporting a healthy metabolism—both critical as we age.
As a fitness coach, I am often approached by women in their 60s and 70s who want to lose weight. The problems they all have in common:
Many have spent several decades jumping from one diet to another.
They’ve all gained the weight back (and then some) after dieting.
None want to cut out their favorite foods or go on a restrictive diet again.
Many fear they will be unable to maintain weight loss if/when they reach their goal.
They all want to support their body and age well.
As we age, maintaining our weight and meeting our nutrition goals can feel like a delicate balance. Intuitive eating offers a sustainable and empowering approach to achieve these goals without the stress of constant dieting or calorie counting. For healthy aging, intuitive eating encourages mindfulness, allowing you to listen to your body's signals while ensuring your meals nourish you adequately. This gradual process takes patience and self-awareness, but the benefits are well worth it.
Here are the three steps on how to approach intuitive eating in a way that supports weight and nutrition goals, especially for healthy aging:
Step 1: Start by Tracking Your Food Intake
Before diving into intuitive eating, it’s helpful to start with a baseline. The first step is tracking your food intake for a few weeks to get a clear picture of your current eating habits. This data will help you identify patterns, caloric intake, macro/micro-nutrient intake, and where adjustments can be made.
Track to Reach Your Weight Loss Goals: If weight loss is your goal, use the information you gather from tracking to adjust portion sizes, balance your macronutrients (protein, carbs, and fats), and fine-tune your meals. Continue this tracking process until you reach your desired weight or health goals.
Track to Reach Your Nutrition Goals: We cannot manage what we do not measure. First learn how much of each nutrient (protein, carbohydrate, fat, vitamins, and minerals) you consume, then determine if your diet is deficient in nutrients for healthy aging.
Adjust for Maintenance: Once your goals are achieved, shift your focus to maintaining them. Tracking during this phase can help you ensure that you’re neither undereating nor overeating, which is key to avoiding weight fluctuations or becoming nutrient-deficient.
Step 2: Learn From Tracking
While tracking your food intake, you’ll gain valuable insights that can help you transition into intuitive eating.
Recognize a Balanced Meal: Learn what a meal looks like when it includes the right amounts of protein, carbohydrates, and fats. A balanced meal keeps you energized and satisfied, while also helping you meet your weight and nutrition goals.
Understand the Nutritional Value of Foods: Tracking will familiarize you with the nutritional content of different foods, teaching you which ones support your health and wellness goals. For example, high-protein meals might keep you full longer, while too many refined carbs could lead to energy crashes.
Discover Satiating Food Combinations: Notice what food combinations keep you full and satisfied for longer periods, reducing cravings or the urge to snack mindlessly.
Track Your Hunger Cues: A key part of intuitive eating is being able to distinguish between eating out of hunger and eating due to emotional triggers like boredom, depression, anxiety, excitement, or distraction. Tracking will help you become more aware of how different foods affect your energy levels, moods, and hunger.
Step 3: Gradually Wean Off Tracking
Once you’ve learned from your tracking experience and feel confident in your ability to balance your meals, it’s time to gradually wean off tracking.
Start Small: Begin by not tracking one or two meals per day—perhaps a meal you feel most confident with. Rely on what you’ve learned to estimate portions, recognize how much protein you’re eating, and assess your overall meal composition.
Track Only on Weekdays: As you get more comfortable, you can limit tracking to Monday through Friday and practice intuitive eating on the weekends. Eyeball your portions, listen to your hunger cues, and use what you’ve learned to eat without relying on detailed tracking.
Transition to Full Intuitive Eating: Eventually, you’ll be able to stop tracking altogether. Trust your body’s signals—eat when you’re hungry and stop when you’re full, even if there’s food left on your plate. You’ll also start recognizing when adjustments are necessary, such as if your weight starts to increase or if your appetite changes.
Embrace Imperfection: It’s important to let go of guilt when your eating isn't perfect. The goal is to enjoy your meals with control, self-awareness, and the ability to make mindful choices without obsessing over every bite.
Be Patient With the Process
For some, this intuitive eating journey may take a few months. For others, it could take years to fully embrace and master. The key is to be patient with yourself. Take the knowledge of what’s on your plate and combine it with an awareness of how your body feels, including distinguishing hunger cues from emotional ones.
By approaching intuitive eating gradually and thoughtfully, you can maintain weight, meet your nutrition goals, and enjoy a healthier, balanced relationship with food for the long term. Remember, intuitive eating isn’t about perfection—it’s about understanding and trusting your body.
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