How to Intuitively Eat
Fun fact: Strawberries are my fav fruit 🍓
Do you find yourself constantly overeating, thinking about what you’re going to eat next, getting late night munchies, abnormal cravings, and constantly wondering how to control your hunger cues? I’ve been there–in fact, sometimes I still have these tendencies today because we’re human! That is until, I realized I can always go back to this strategy that I’ve developed to master intuitive eating. Instead of restricting myself, I realized I can live a life of balance and moderation when it comes to food with intuitive eating.
Intuitive eating is key for weight loss and your overall health journey because it teaches you to listen to your bodies needs instead of ignoring them like we often do when we’re stressed, busy, at a social event, or even bored. Through lots of trial and error, these simple methods that I’m about to go over with you truly have the biggest impact on not only your body, but transforming your life! In this post, I’ll go over the following tips you can apply to your daily life:
Stay present in your body
Do more deep breathing exercises & yoga
Drink more water
Increase your duration between meals
Start a new task
Stay present in your body <3
Plain and simple, what it comes down to is learning to stay present in your body. When you’re not fully present, you can’t listen, which makes you often times live out of a state of fear. Living in a state of fear can make you feel unsafe in your body which can increase your likelihood of developing unhealthy eating habits. Instead, learn and LISTEN. A rule I’ve always gone back to is to not mindlessly scroll while eating to pay more attention to how I’m feeling. Another way I’ve learned to stay present in my body is eating slower and really tasting every single bite. Try setting your utensil down in between bites and listen to how you feel.
Learning and listening will also help you decipher what foods make you feel good and what foods don’t. Then you can eat more of what makes you feel good which will help you stay present–for me it’s less starchy breads and sugar, less eating out, and more home cooked meals with fruit and veggies.
My Recipe Book has 34 simple home cooked meals that will teach you not only how to cook, but the power of intuitive eating. Save 20% during the flash sale here!
My recipe e-book is designed for beginner chefs like you who are looking for yummy protein recipes that are easy and make cooking more fun and enjoyable.
This is a digital download, so you’ll get instant access to my exclusive weight loss recipes right away!
What’s Included (Let her cook👩🍳)
34-Recipes: My 40-page cookbook contains 34-recipes separated into 3-sections (breakfast, dinner, & dessert options) each with weight loss tips to better understand how to approach intuitive-eating with your diet.
Each recipe is outlined with specific ingredients, measurements, and instructions–plus, guided-tips to “juice-the-squeeze” out of each tasty recipe.
Breakfast: 8 recipes
Dinner: 17 recipes
Dessert: 9 recipes
Includes my famous coconut chickpea curry and protein puppy chow recipe!
This cookbook is for you if you’re looking to:
Learn how to cook and incorporate more home cooked nutrient-dense meals in your diet
Lose weight–these are the exact recipes I created to lose over 100 pounds
Improve health and build muscle through whole-foods based meals
Boost your protein intake while reducing bloating and inflammation
Discover your passion for cooking and develop a healthy relationship with food
Eat clean and find presence in your body through intuitive-eating
*DF and GF options available.
Note: To use the product, you can simply print the PDF file or access directly on your phone through the PDF. Due to the digital nature of this product, there are no refunds.
Your progress is built in the kitchen–start eating healthy today!
Ready to feel more present in your body and learn how to intuitively eat? Mindset lays the foundation for a healthy relationship with food. Grab my Mindset for Healthy Living Workbook with prompts that will teach you how to change your mindset for good.
Do more deep breathing exercises and yoga
At the beginning of my health and fitness journey I started doing yoga, which little did I know, was a huge passion of mine. Doing yoga taught me to feel more present in my body–which in hand, helped me learn to listen to my hunger cues better. With yoga, I started doing more deep breathing work–did you know that deep breathing increases your mind to body connection which helps heal your gut? This is because deep breathing signals safety, relaxation, lowers stress levels, reducing hunger and appetite levels, which then correlates with weight loss.
Whenever I notice myself starting to overeat again, I ask myself, “How many times have I practiced yoga this week?”. It may seem surprising that something so simple as yoga can help you see results. Even just 20 minutes of yoga 2-3 times a week will help you feel more in tune with your hunger cues, helping you learn how to intuitively eat.
Check out, Yoga With Adrienne on Youtube! She helped me get started with yoga and her videos are still a part of my yoga routine to this day!
Drink more water
A way that I was able to lose 100 pounds was by drinking more water. I started asking myself, “Am I hungry or just thirsty?” When we’re dehydrated, our first thought as to why we feel lethargic or depleted is: “oh I should eat more.” A lot of the times it’s the opposite, we just need to hydrate! Drinking more water helps you feel fuller which makes it easier to stay in tune with your appetite. It also allows your food to digest better, which is essential for weight loss. Aim to drink 90 ounces of water per day for optimal results.
A way that I stay hydrated is with Ultima Replenisher Electrolytes. With zero sugar, no artificial sweeteners, and 6 key electrolytes, drinking these electrolytes daily help me learn to intuitively eat from feeling replenished with reduced brain fog and fatigue. Shop now and save 20% on your entire purchase when you sign up for their emails!
Increase your duration in between meals
The truth is, our bodies just need more time. More time to digest, process, and burn the calories that we consume. We actually need less food than we think. To eat less, during my weight loss journey I stopped eating after 8pm–that way, I wasn’t going to bed with empty calories sitting in my stomach. I also stopped eating lunch and skipping breakfast. I found that eating a huge lunch 2-3 hours before dinner wasn’t enough time in between meals for me to burn calories. Eating a big breakfast also helped my sleep quality improve, because I wasn’t starving or cramming in my calories for the day right before bed.
Eating a good breakfast when I woke up instead of skipping, helped sustain my body with nutrients and fuel that I could burn off during the day. I started drinking more protein smoothies for breakfast to feel full longer and give me sustainable energy. Incorporating more protein is important to help you feel full longer, replenish your muscles, and burn more calories.
Checkout Orgain Protein Powder and use code LINDSEYBUCHANAN at checkout to save 20% on your entire order! Try giving your body more time to digest in between meals and watch the results that will follow!
Start a new task
Lastly, a tip for learning to intuitively eat is starting a new task after your meals. For example, after breakfast start your work for the day and when you feel yourself craving a not so healthy snack, go for a walk. After dinner, journal, meditate, shower, take an epsom salt bath and do a face mask. A little self care goes a long way for not overeating and staying present in your hunger cues. Something simple I also did was brush my teeth after dinner and putting my retainer in, that way my body signaled that we were officially done for the day–and ready to hit the hay lol.
Need a fun task to do in between meals? Grab my Mindset for Healthy Living Workbook as a form of self care to help you change your lifestyle.
This workbook is designed for you if you want to make healthy lifestyle changes, accomplish goals, and shift your identity to become the dream version of yourself FAST.
This is a digital download so you can access my exclusive strategy right away.
My five-step method: The 30-page workbook contains five chapters aimed to change your set of beliefs surrounding your dream body and lifestyle to rewire your mindset and ultimately, reshape your identity.
Each chapter has helpful journal prompts, exercises, meditations, and fill in the blank affirmations for goal setting and deep reflection. Includes chapter descriptions to increase your knowledge on the power of your mind and perfectly lined space for you to write your thoughts down.
This workbook is for you if you’re looking to:
Manifest your dream body
Achieve fitness, health, & career goals
Transform your body
Love yourself & gain confidence
BONUS FEATURE: Enjoy a (bonus) career path alignment reflection chapter to help guide you on the right career path that fits your dream lifestyle and supports your optimal health.
Note: To use the product, you can simply print the PDF file or type directly on the PDF. Due to the digital nature of this product, there are no refunds.
Does this strategy actually work? Absolutely. I released another 36 LBS (117 LBS total now) while creating this powerful workbook. Proven strategy.
Remember to give yourself more grace when it comes to intuitive eating. Remember it’s not a single destination, it’s a life long journey of literally unlearning bad habits and learning new healthy ones that help you feel better (and look better too). Don’t beat yourself up if you go back to old habits, just always come back to these tips instead. Have enough strength to become more aware of your habits along with what YOU need.
Ready to harvest intuitive eating? Grab my Recipe Book during the FLASH SALE to save 20% and start eating healthy today! These are the go-to recipes that will finally help you feel confident in cooking healthy and nutritious meals for yourself.