As we begin a new year, many of us feel the pull to start fresh—new habits, new goals, a “better” version of ourselves. Often, that pressure shows up as dieting or fixating on weight. I’m here to remind you that caring for yourself and growing as a person does not require a diet or constant body monitoring.
Research consistently shows that diets don’t work long term. In fact, about two-thirds of people who diet regain all the weight they lost—and often more. Dieting can slow your metabolism, increase long-term weight retention, and negatively affect mental health. It often leads to obsessive thoughts about food, guilt when the diet becomes unsustainable, and increased anxiety around meals and social situations. Over time, diets teach us to judge ourselves based on what we eat, how much we weigh, and whether we’re being “good” or “bad.”
This year, consider taking a more holistic approach to caring for your body and your relationship with food.
What Is Intuitive Eating?
Intuitive Eating is a framework that combines mindful eating with awareness of emotional eating patterns and cognitive distortions. At its core, it focuses on rebuilding trust in your body.
Instead of allowing diets to dictate what, when, and how much you eat, Intuitive Eating helps you reconnect with your internal cues—hunger, fullness, satisfaction, and how food makes you feel. The goal isn’t control; it’s respect. By tuning into your body, you can improve your relationship with food and learn to nourish yourself in a way that feels supportive and sustainable.
Intuitive Eating is made up of 10 core principles. It’s important to know that this process is highly individualized. You may move back and forth between principles, and that’s completely normal. Intuitive Eating is not a linear path.
It’s also important to clarify that Intuitive Eating is not a weight-loss method. While some people naturally return to their body’s set-point weight, pursuing weight loss as a goal can interfere with your ability to listen to your intuitive signals.
Below is an overview of the principles:
- Reject the Diet Mentality
Acknowledge the physical, psychological, and emotional harm caused by dieting. Let go of beliefs centered on willpower, obedience, and fear of failure. Consider removing tools like the scale, which do not accurately reflect health or body composition. Instead, practice self-compassion and affirmations such as:
“I trust my body. My weight is not my primary goal or my measure of progress.”
- Honor Your Hunger
Consistently fuel your body with adequate energy—especially carbohydrates—to prevent intense hunger and overeating. When your body knows food is available, trust can begin to rebuild. Ask yourself, “Am I hungry?” and notice signals like stomach growling, lightheadedness, difficulty concentrating, irritability, or headaches.
- Make Peace with Food
Restricting certain foods often leads to deprivation, binge eating, and guilt. Give yourself unconditional permission to eat. Release the belief that foods are inherently “good” or “bad,” and recognize how these labels affect both your food choices and your self-worth.
- Challenge the Food Police
The “Food Police” is the inner critic formed through dieting and rigid food rules. It judges what you eat and reinforces guilt and shame. Developing self-awareness helps quiet this voice and creates space for more intuitive choices.
- Feel Your Fullness
Learn to recognize and respect your body’s signals for fullness. Mindful eating—paying attention to taste, texture, and satisfaction—can help you notice when your hunger begins to fade.
- Discover the Satisfaction Factor
Satisfaction plays a powerful role in eating. When you eat what you truly want in a relaxed environment and allow yourself to enjoy it, you often feel content with less. Satisfying eating includes slowing down, savoring each bite, and reconnecting with pleasure.
- Cope with Emotions Without Using Food
Emotional eating exists on a spectrum—from comfort and distraction to self-punishment. Rather than judging yourself, focus on addressing emotions like stress, boredom, loneliness, or anger through supportive outlets such as journaling, talking with a friend, taking a bath, or working with a therapist.
- Respect Your Body
Accept your genetic blueprint and treat your body with dignity. Respect looks like feeding yourself adequately, wearing comfortable clothing, moving in ways that feel good, and offering yourself kindness and care.
- Movement for Joy, Not Punishment
Exercise should never be used to “earn” food or compensate for eating. Focus instead on how movement makes you feel. Mindful movement can reduce stress, increase strength and endurance, support heart and bone health, and enhance overall well-being—while also being enjoyable.
- Honor Your Health with Gentle Nutrition
Choose foods that both nourish your body and satisfy your taste buds. Gentle nutrition emphasizes balance over perfection. Research shows Intuitive Eating is associated with improved nutrient intake, greater food variety, reduced disordered eating behaviors, and better overall health outcomes.