Body Image

Summer is a time of relaxation, adventure, and enjoying yourself. However, it can also bring up challenges related to body image and food relationships. This blog post will help you navigate these challenges through the principles of intuitive eating and body neutrality.

Understanding Intuitive Eating

Intuitive Eating is an evidence-based approach that encourages you to listen to your body’s hunger and fullness cues, make peace with food, and reject the diet mentality. Unlike traditional diets that impose external rules, intuitive eating empowers you to trust your body and its innate wisdom. Here are the key principles of intuitive eating:

1. Reject the Diet Mentality: Let go of dieting and the false promises of quick weight loss. Understand that diets often lead to weight cycling and increased feelings of shame around food.
2. Honor Your Hunger: Respond to your biological hunger signals and nourish your body with the energy it needs.
3. Make Peace with Food: Allow yourself to eat all types of food without guilt. This reduces the power food has over you and helps prevent bingeing.
4. Challenge the Food Police: Challenge the critical voices in your head that judge your eating habits.
5. Feel Your Fullness: Listen to your body’s signals for fullness.
6. Discover the Satisfaction Factor: Find joy and satisfaction in eating.
7. Honor Your Feelings Without Using Food: Find ways to cope with emotions outside of food. While some emotional eating is part of “normal” eating, it can be helpful to have more tools to ground yourself and ride the wave.
8. Respect Your Body: Accept your genetic blueprint and understand that body diversity is natural.
9. Exercise—Feel the Difference: Focus on how movement makes you feel rather than the calories it burns.
10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health and taste buds while making you feel good.

Embracing Body Neutrality

Body neutrality is about accepting your body as it is, without necessarily loving or hating it. It’s about recognizing that your worth is not tied to your appearance. Here’s how to practice body neutrality:

1. Focus on Functionality: Appreciate what your body can do—whether it’s walking, dancing, or hugging a loved one.
2. Wear Comfortable Clothing: Choose clothes that make you feel comfortable and confident, especially in the summer heat.
3. Limit Body Checking: Avoid frequent weighing or scrutinizing your reflection in the mirror. This helps reduce negative self-talk.
4. Practice Self-Compassion: Treat yourself with kindness and understanding, especially on tough body image days.
5. Curate Your Social Media: Follow accounts that promote body diversity and unfollow those that make you feel bad about your body.

Navigating Summer with Intuitive Eating and Body Neutrality

Summer can be a particularly challenging time for maintaining a positive relationship with food and your body. Here are some tips to help you navigate the season:

1. Enjoy Seasonal Foods: Summer brings an abundance of fresh fruits and vegetables. Enjoy the flavors and textures of these seasonal delights without guilt.
2. Stay Hydrated: Drink plenty of water to stay hydrated, especially in the heat. Infuse your water with fruits like lemon, cucumber, or berries for a refreshing twist.
3. Move Joyfully: Find activities that you enjoy, whether it’s swimming, hiking, or simply walking on the beach. Focus on how these activities make you feel rather than how they affect your appearance.
4. Practice Mindful Eating: Take the time to savor your meals. Pay attention to the colors, smells, and flavors of your food. This helps you enjoy your food more and tune into your hunger and fullness cues.
5. Respect Your Body’s Needs: Listen to your body’s signals and respond to them. If you’re tired, rest. If you’re hungry, eat. Trust that your body knows what it needs.

Sign Up for a Free Discovery Call

At Tap Into Nutrition, we’re here to support you on your journey to a healthier relationship with food and your body. Our compassionate, evidence-based approach can help you embrace intuitive eating and body neutrality this summer and beyond. Ready to take the next step? Sign up for a free discovery call with one of our expert dietitians. Visit our booking page to schedule your call today and start your journey towards a positive and empowering relationship with food.

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Tap Into Nutrition: Your trusted dietitian in Michigan for intuitive eating and body neutrality.

No, we’re not trying to sell you on a new workout plan. Come on, you know us better than that…. But we are going to be discussing movement and intuitive eating.

If you find yourself dreading your workout, maybe it’s time to try something else? First of all, we prefer to use the term “movement”. This makes SO many more things accessible to us than only considering “workouts”.

Reframing Your Relationship With Exercise as an Intuitive Eater

Instead of forcing yourself to try to change your mindset (and then possibly feeling shame), find movement that you actually enjoy:

Walking, dancing, jump roping, yoga (yes, even yin or restorative), cycling, rock climbing, kayaking, strength or body weight training, roller blading, gardening, swimming, hiking, playing a sport, jumping on a trampoline and so much more! It all counts! And even more so if you add a smile 🙂

Movement and Intuitive Eating: The Takeaway

More about inclusive and supportive fitness on the Motivation Made Easy podcast with @psychology.of.wellness. Check out this blog post for the link and while you’re there, browse all the podcast interviews we’ve had the joy of being a guest on.

If you’re looking to schedule a free discovery call to learn more about working with an intuitive eating dietitian and finally finding the food freedom you deserve, click here.