Category Archives: Attuned Eating

How to Lose Weight for Good and for Real

People are overweight either because they eat too much food or they eat the wrong food (too many processed foods, too many sweets). But it is not for lack of knowledge of what to eat, and this is a crucial point. Most overweight people could write a book about nutrition and what they "should" be eating. They know what to do, but they don’t do it. Why?

It’s not that fat people are weak or morally deficient. It’s that there is a compulsive aspect to overeating. Part of it is the physical effect of processed food – sugar, salt, and fat. But this isn’t the whole story, and it’s not even the biggest part of the story because people can and do learn to eat moderate amounts of these types of foods.

The main reason for overeating is emotional eating – stress eating. And here’s the thing: dieting can’t fix that.

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No bad foods? All foods equal? Careful!

Recently a new member in the Normal Eating Support Forum posted this message (edited for brevity):

Right now I eat a junkfood diet and have for decades. I don’t eat fruit or vegetables hardly ever. I never learned to prepare dinner every night. I live mostly on pizza, hamburgers and fries, Chick-Fil-A and restaurant food. I also have a sugar jones. I fall asleep, wake up an hour or two later and then when half awake go down and binge on cookies, candy, cake, and other sweets.

I understand stage one is about legalizing all food. I know I have to stop thinking of these foods as “bad” and beating myself for eating them. How can I lose my shame over eating these foods?

She is right that there is no shame in food choices – ever – and that you have the right to eat whatever you want. But she is wrong that the foods she’s eating are not “bad”. They’re pretty bad nutritionally, though she still has ever right to eat them. It’s also not true that the first stage of Normal Eating is “legalizing”. She’s confusing Normal Eating with some other attuned eating programs that I think make a serious mistake.

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Decision to Stop Dieting: Jumping Off That Cliff

For an emotional eater, giving up dieting can be terrifying. Suddenly there are no rules. You’re responsible for your own food choices, and you’re not sure you can be trusted. You may have struggled for years with lack of control around food. You may fear that Normal Eating can’t work for you, that you don’t have the ability to choose well. You may feel that the only possible way to control what you eat is through the external strictures of a diet.

The culture at large reinforces this fear. If you tell someone you’ve decided not to diet anymore, you’re likely to be told what a dangerous mistake you’re making, how natural appetites have no natural limits, and the only way to lose excess weight is through a diet. You’ve probably been told every day of your life that you’re not competent to choose your own food.

But it’s not true! Natural limits are part of our natural instincts. You just lose touch with your natural, internal controls when you become used to looking outside yourself for guidance. As you reconnect with yourself and learn to meet your needs in authentic ways, compulsion melts away and you are able to eat normally.

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What Is “Normal Eating”?

Since everyone else today seems to be asking “What Is Normal Eating?” (Psych Central blog, New York Times Wellness blog, Feed Me I’m Cranky blog), I figured I should address it here – at the official “Normal Eating” Web site.

“Normal eating” means eating according to body wisdom – which then begs the question, “What is body wisdom?”

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Self-Discipline versus Self-Care for Weight Loss

There was an interesting discussion in the forum this week about whether – even after you stop emotional eating – you need self-discipline to lose weight. Here is the argument in favor, from a Normal Eating Support Group member:

I think the issue of discipline is important in Stage 4. Health and fitness does not come naturally in most adults, and requires a lot of work and restriction. The real work is transforming restriction into self-love, and befriending the mechanisms of self-discipline can be useful. At least that’s how I see it, and how I observe many adults around me with no eating issues, who are very strict with their food intake and their exercise routines. Within a solid stage 4, those mental push-ups can bring enormous benefits.

This is diet-think, turning Normal Eating into the “eat when hungry” diet. It sounds reasonable only because this is the attitude of the culture at large – that if we follow our natural instincts, we will not do the right thing.

This is not my personal experience, nor the experience of many others I’ve worked with over the years. Intuitively eating to fuel our bodies – without particular stress or effort – is our natural state. Once emotional eating is resolved and we are reconnected with body wisdom, we don’t have to fight ourselves anymore – there is nothing to curb or discipline.

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May 6 Is International No Diet Day!

Mary Evans Young, founder of International No Diet Day
Mary Evans Young, founder of International No Diet Day
International No Diet Day (INDD) was started in Britain in 1992 by Mary Evans Young. Outraged by a series of news stories, including the suicide of a teenager who couldn’t stand “being fat” (she was a size 12 U.S.), Young sent out a press release titled, “Fat Woman Bites Back”. This got some media attention. At the end of a prime time television interview she spontaneously said, “Don’t forget to celebrate No Diet Day!” And so International No Diet Day was born.

Young’s goals for INDD are to celebrate natural body diversity, promote positive body image, advocate healthy non-restrictive eating patterns, and end fatphobia and weight discrimination. She credits the Council on Size and Weight Discrimination for her Top 10 Reasons to Give Up Dieting:

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