Strategies for Success in Weight Management By: James J. Messina, Ph.D.

1. Overview of - Intuitive Eating: A Revolutionary Program that Works - How it fits our Program!by Evelyn Tribole and Elyse Resch Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Sources for Overview of Intuitive Eating • The Book:Intuitive Eating: A Revolutionary Program that Works (2003)by Evelyn Tribole and Elyse Resch, publisher: St. Martin’s Griffin, New York, NY, 2003. Available at Amazon: http://www.amazon.com/gp/product/0312321236/102-2995993-9211355?v=glance&n=283155 • The Website:http://www.intuitiveeating.com/

3. The three distinct eating styles according to Intuitive Eating: • Careful Eater • Professional Dieter • Unconscious Eater • Intuitive Eater

4. 1. Careful Eater-not officially on a diet • Spends most waking hours planning next meal or snack-scrutinize all eating done • Chronically worries about what to eat • Chastises every “unhealthy” or fatty food eaten • Focused on health and fitness but obsesses over food to emotionally debilitation

5. 2. Professional Dieter-perpetually dieting - yo-yo dieters • Tried all of the latest & greatest diets • Knows a lot about portions, calories, food substitutes & “dieting tricks” • Reason on diet-original one never worked • Total rationale for careful eating-loss of weight • If not on a diet thinking & planning next diet • Bing &“last supper” if eat “forbidden food”

6. 3. Unconscious Eater- 4 types • Chaotic Unconscious Eater • “Refuse-not” Unconscious Eater • “Waste not” Unconscious Eater • Emotional Unconscious Eater

7. Chaotic Unconscious Eater • Lives an unscheduled life-busy putting out fires in life • Eating style is haphazard • What’s available is grabbed-vending machines, fast food etc • Difficult time identifying biological hunger until it is ravenous-therefore can go long periods without eating

8. “Refuse-not” Unconscious Eater • Vulnerable to mere presence of food regardless if hungry or not • Cannot refuse: Candy jars, food lying around at meetings, food sitting on kitchen counter • Not even aware they are eating or how much they have eaten • Vulnerable when food available at social events

9. “Waste not” Unconscious Eater • Value the food dollar • Eating drive influenced by getting as much as can for the money • “Clean Plate Club” members • Will eat leftovers of people at table • Danger at “All you can eat” Buffets

10. Emotional Unconscious Eater • Uses food to cope with emotions such as stress, anger & loneliness • View eating as a problem but usually it is symptom of deeper problem or issue • Will grab food when stressed out • Will chronically binge vast quantities of food due to emotional instability not clearly identified or willing to face

11. 4. The Intuitive Eaters • March to their inner hunger signals • Eat whatever they choose without feeling guilt or having ethical dilemma • Unaffected eaters • Don’t eat based on dieting rules or health • Rely on own internal cues & signals • Have rid selves of “diet mentality”

12. Damage of chronic dieting • Increased binge eating • Decreased metabolic rate • Increased preoccupation with food • Increased feelings of deprivation • Increased sense of failure • Decreased sense of willpower

13. Self-Examination: are you an intuitive eater candidate? • Have you routinely eaten beyond your comfortable fullness level? • Do you routinely overeat when you’re getting ready for your next diet (knowing there will be a lot of foods you won’t be allowed to eat)? • Do you overeat as a coping mechanism in difficult times or to fill time when you’re bored?

14. Self-Examination: are you an intuitive eater candidate? (2) • Have you been resistant to exercise? • Do you only exercise when you diet? • Do you skip meals or wait to eat until you’re ravenously hungry only to find out that you overeat when you finally do eat? • Do you feel guilty either when you overeat or when you eat a “bad food,” which results in more overeating?

15. Benefits of becoming an Intuitive Eater- giving up dieting forever • You will eat far less food and want to exercise regularly • Your body will feel so much better when your stomach is not overfilled, when your muscles are toned & your heart is fit. • If you focus on how you feel as the goal, rather than weight loss, you’ll find ironically that you can’t help but lose weight

16. Stages of Awakening Intuitive Eater • Readiness-Hitting Diet Bottom • Exploration-Conscious Learning & Pursuit of Pleasure • Crystallization • The Intuitive Eater Awakens • Final Stage: Treasure the Pleasure

17. Stage 1 of Awakening Intuitive EaterReadiness-Hitting Diet Bottom You are unhappy and want to stop: • Being a yo-yo dieter who has lost & regained hundreds of pounds • Thinking & worrying about food all the time • Being out of touch with biological hunger • Eating to comfort, distract or numb your feelings • Having a negative body image

18. Stage 2 of Awakening Intuitive EaterExploration-Conscious Learning & Pursuit of Pleasure Hyperconsciousness to reacquaint self with intuitive signals: • Make peace with food - unconditional permission to eat for satisfaction • Taste preferences - experiment to find true food likes & dislikes • Honor your hunger – recognize body signals of degrees of its hunger-not sure when full yet • Experiment with foods – not end model of nutrition at this point in your intuitive eating growth

19. Stage 3 of Awakening Intuitive EaterCrystallization First awakenings of Intuitive Eating Style that has always been a part of you: • Exploration crystallizes into behavioral change • No more obsessive thoughts about food • Food choices begin to be made intuitively in response to biological signals • Greater sense of trust to chose what you really want to eat with dependable signals

20. Stage 4 of Awakening Intuitive EaterThe Intuitive Eater Awakens Efforts result in comfortable free-flowing eating style: • You consistently chose to eat when hungry • You know you can choose more foods you like so it is easy to stop when you feel full & begin to chose lighter & healthier foods because you feel better physically • Forbidden foods lose their allure since you can always have them when you want to eat them & if you choose heavier foods-you will get great pleasure, feel satisfied with much smaller quantity • Your food talk and self talk become more positive & non-critical & you stop being angry at your body & making disrespectful comments about it

21. Stage 5 of Awakening Intuitive EaterFinal Stage: Treasure the Pleasure • It will be easier to honor your hunger and respect your fullness & you will feel no guilt about food choices or quantities & you will treasure the pleasure eating give you • You will give up using food to cope with situations • You become committed to exercise & nutrition as path to feeling as physically good & healthy as you can be • Your weight will naturally decrease to comfortable & appropriate place for height & musculature • You feel empowered & protected from outside forces telling you how much to eat & how your body should look & feel free of burden of dieting • You will be an intuitive eater again

22. The 10 principles of Intuitive Eating • Reject the Diet Mentality • Honor your hunger • Make peace with food • Challenge the food police • Feel our fullness • Discover the satisfaction factor • Cope with your emotions without using food • Respect your body • Exercise-feel the difference • Honor your health-gentle nutrition

23. Principle 1 of Intuitive EatingReject the Diet Mentality • Stop looking for “the right diet” to save you-there are none • Stop believing the lie that a diet will result in quick, easy, and permanent weight loss • Put your focus on a change of life style so that you no longer think about dieting!

24. Program materials related to Principle 1 of Intuitive Eating - Reject the Diet Mentality From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to Change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Developing a Healthy Relationship with Food

25. Principle 2 of Intuitive EatingHonor your Hunger • Feed your body adequately with energy & carbohydrates • Avoid triggering a primal drive to overeat by not feeding yourself when you are hungry to avoid excessive hunger • Honor your hung & you will rebuild your trust with yourself with food

26. Program materials related to Principle 2 of Intuitive Eating - Honor your Hunger From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to Change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Overcoming Triggers • Developing a Healthy Relationship with Food

27. Principle 3 of Intuitive EatingMake Peace with Food • Give yourself unconditional permission to eat • Stop fighting with foods-eat the foods you want to eat • Do not allow yourself to feel deprived of food or a certain type of food to avoid uncontrollable cravings which lead to binging & overwhelming guilt after overeating

28. Program materials related to Principle 3 of Intuitive Eating - Make Peace with Food From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to Change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm Tools for Determining Goal Weight • Developing a Healthy Relationship with Food

29. Principle 4 of Intuitive EatingChallenge the Food Police • Silence self-talk inside of you which praises you for not eating enough to keep you alive & which punishes you for eating a treat • Silence this food policeman in your head which enforces unreasonable rules of dieting • Silence those negative, hopeless & guilt provoking messages which police you daily

30. Program materials related to Principle 4 of Intuitive Eating- Challenge the Food Police From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Developing a Healthy Relationship with Food • Getting the Social Support You Need • Hot Topics from New Research

31. Principle 5 of Intuitive EatingFeel Your Fullness • Listen to your body when it says you are no longer hungry • Look for the signs which tell you when you comfortably full • Stop several times while eating to savor the taste of the food as well as to ask yourself if you what your current level of fullness is

32. Program materials related to Principle 5 of Intuitive Eating - Feel Your Fullness From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Developing a Healthy Relationship with Food • Getting the Social Support You Need

33. Principle 6 of Intuitive EatingDiscover the Satisfaction Factor • Reconnect with the pleasure and satisfaction which comes from the eating experience • Eating what you want, in an inviting environment provides pleasure which helps you feel satisfied & content • By experiencing the pleasure of eating-you will take less food to decide you had “enough”

34. Program materials related to Principle 6 of Intuitive Eating - Discover the Satisfaction Factor From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Developing a Healthy Relationship with Food • Getting the Social Support You Need

35. Principle 7 of Intuitive EatingCope with Your Emotions with Using • Find new ways to deal with your anxiety, loneliness, boredom, anger & other emotions which up to know you have swallowed or comforted with food • Identify the triggers & create new non-eating responses • Deal with the emotion rather than resulting overeating which deflects you from the real issues

36. Program materials related to Principle 7 of Intuitive Eating -Cope with Your Emotions with Using From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 2; Exercise to Live • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change • Chapter 5: A New Look at Body Image • Chapter 6: Impact of Abuse on Body Image and Weight • Chapter 7: Impact of Sexuality on Body Image and Weight From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Overcoming Triggers • Developing a Healthy Relationship with Food • Implementing and Maintaining an Exercise Program • Getting Social Support You Need

37. Principle 8 of Intuitive EatingRespect Your Body • Accept your genetic blueprint • Accept that your musculature, height & body mass put you in a size which you deny is yours • Have realistic expectations about your body size-do not set yourself up for failure-our bodies seek their own equilibrium • Stop being overly critical & unrealistic about your body shape

38. Program materials related to Principle 8 of Intuitive Eating - Respect Your Body From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 2; Exercise to Live • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change • Chapter 5: A New Look at Body Image • Chapter 6: Impact of Abuse on Body Image and Weight • Chapter 7: Impact of Sexuality on Body Image and Weight From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Overcoming Triggers • Developing a Healthy Relationship with Food • Implementing and Maintaining an Exercise Program • Getting Social Support You Need

39. Principle 9 of Intuitive EatingExercise - Feel the Difference • Get active & feel the difference • Shift focus to how it feels to move your body rather than on how many calories are being burned • Feeling energized from working out results in wanting to work out rather than avoid it • Wanting to lose weight is not a good enough motivating factor to work out

40. Program materials related to Principle 9 of Intuitive Eating - Exercise - Feel the Difference From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 2: Exercise to Live • Chapter 4: Addressing Resistance to change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Implementing and Maintaining an Exercise Program • Getting Social Support You Need

41. Principle 10 of Intuitive EatingHonor Your Health-Gentle Nutrition • You do not have to eat a perfect diet to be healthy • Make food choices which honor both your health & taste buds while making you feel good • What you eat consistently-over time is what matters. • Progress, not perfection, is what counts

42. Program materials related to Principle 10 of Intuitive Eating - Honor Your Health-Gentle Nutrition From Tools for a Balanced Life Style http://www.coping.org/weightmgt/content.htm • Chapter 1: Getting Started • Chapter 3: Eat to Live • Chapter 4: Addressing Resistance to change From Strategies for Success in Weight Management http://www.coping.org/weightmgt/strategies/content.htm • Tools for Determining Goal Weight • Developing a Healthy Relationship with Food • Getting the Social Support You Need • Hot Topics from New Research