What are /r/intuitiveeating's favorite Products & Services?

From 3.5 billion Reddit comments

Idk if I'm allowed to suggest this but I read a lot of books I can't find at my local library let alone at a bookstore and Library Genesis pretty much always has what I'm looking for in PDF format... It's free just unethical 😅

Hi Michael, welcome to the sub! Please please please read the Intuitive Eating book, it tells you everything you need to know. https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ref=sr_1_1?crid=D9KCMTLRVNYS&dchild=1&keywords=intuitive+eating&qid=1596554265&sprefix=intu%2Caps%2C248&sr=8-1

if you're having trouble getting access to the book, remember you can generally ask your local library to get it for you either via interlibrary loan or by acquiring their own copy. incidentally, while searching for books you may stumble across slightly illicit sites where books such as these may be downloaded for free. these sites may seem great in that they deliver exactly what they promise, so always make sure to keep them bookmarked so you don't accidentally obtain your books in this free, fast, extremely easy, illicit way :)

Welcome! I suggest the IE workbook, even if you read the main book as well. It has phases/chapters, so you will not be suddenly eating everything you want, if that is scary for you (after years of disordered eating and dieting, it was for me). It has lots of activities to self-reflect and get back in touch with your body. "Challenging the food police" is the stage that a lot of people think of as eating pints of ice cream as it encourages you to break your food rules, but the chapter immediately after is "feel your fullness" and it moves into emotional eating and coping from there. The final step is gentle nutrition, which is another on that fat logic likes to ignore. Warning: starting to eat intuitively is not always an easy process, but it is so freeing once it clicks. Good luck <3

I totally understand. That was a really hard part for me too. If you really want an app, I recommend Recovery Record, which is designed for people in ED recovery. You can take notes about what you eat and how it makes you feel—no quantities, calories, macros, weight,93 anything like that. You have options of feelings to click. I put the links below.

The first part is the hardest with IE—letting go. You just have to take the jump and trust the process, as hard as that sounds. I used to be (and definitely still can be) obsessed with food, but as I have listened to my body, I have started to learn the difference between different kinds of hunger, and it has started teaching me how to listen to what makes me feel good.

The other night I had just decided “Oh well, guess I am bingeing...” but after a few pieces of a binge food, I was able to recognize that my body or mind wouldn’t feel good if I kept going. All I have done to get to that is just start following anything my body says.

Once your body knows you will listen to it, it will communicate with you better. Using the app helps me understand myself.

Android

iOS

I used to have the same pattern with night eating. My binges were tied to the dissociation that I experience due to complex PTSD. Addressing the traumas and getting proper treatment helped me decrease my night binging over time. I'm not sure if trauma applies to you, but dissociation is a common feature of EDs.

I'm similar in that I didn't binge (at least not majorly) when someone else was around. I have attachment issues from an abusive childhood, so in my case, my BED was trying to fill the void of not having a good family (on top of serving as stress relief).

Even if the trauma thing doesn't resonate with you, I would recommend that you find a therapist who's familiar with binge eating disorder and talk to them, if you have the resources to do so. Even if you haven't been diagnosed with BED officially, what you describe falls in line with BED.

I'll also say that as much as I like a lot about the IE program, I think the view on binges is way too simplistic. The binging that occurs with BED may have little to nothing to do with restricting. In my case, "unconditional" permission to eat my binge trigger foods just leads to dissociation and triggering my PTSD. I did cold turkey quit my binge trigger foods for a while, and it helped (eating the foods themselves was enough to trigger dissociation; when you're dissociated, it's physically impossible to be in touch with your hunger cues). I've been able to re-introduce some of my trigger foods now that I'm better; others I found that I don't actually like (such as M&Ms, which I used to be obsessed, but found I don't care for the taste now).

The book Binge Eating Disorder: the road to recovery and beyond is a great resource and takes a HAES-based approach to BED. I wish there was a simple answer.

Thanks :) it's an app called diet diary I've hijacked and you just add whether you've had food (and if its a meal or snack or just food) or drink and can write whatever you want in it, so mine today is like: breakfast- hunger 3.5, shake and fruit snack- hunger 3.5, chicken, gherkin and sweet curry dip (surprisingly delish) lunch- hunger 3 - chicken, sweet potato and broccoli with coleslaw. not sure if hungry still food - chocolate. just woke up from nap and super tired not sure if hungry

The android app is here: https://play.google.com/store/apps/details?id=com.canyapan.dietdiaryapp&amp;hl=en_GB

Good luck to you also :)

I'm brand new to this. Started reading this book on getting in back touch with natural hunger.

Personally experienced food insecurity for most of my childhood and so hunger feels extremely unsafe to me, and food (buying it, preparing it, eating it joyfully) is FULL of positive associations that I would like to keep.

The problem is eating beyond being full, and stress/comfort/mindless-eating.

Today I am experimenting with noticing and tolerating mild hunger. I aim to do this continuously. What felt like an INTENSE pang of hunger (with headache) lasted all of 15 minutes. I drank a glass of water, headache went away and so did the hunger. I am now making a huge batch of beautiful French crepes and not even the smell is making me hungry, nearly an hour later.

This is the first time in maybe a decade that I haven't so much as licked the cinnamon-sugar off my fingers while cooking up a batch! First time I have made them and not eaten any immediately! First time I am okay to just walk away. My husband legit is concerned LOL

There is an amazing book based on DBT therapy approach, I recommend it so much along with IE. I once gave it to a friend who had a huge problem with binge eating and they were very satisfied with it : https://www.amazon.com/End-Emotional-Eating-Dialectical-Relationship/dp/1608821218

Do you have the Intuitive Eating book and Workbook? That really helped clear up a lot of confusion for me. I also found it really helpful to listen to podcasts, I like Life After Diets -- both hosts have binge eating backgrounds, with slightly different takes on it.

Intuitive eating isn't a weight loss program, and its a way of making peace with food. https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/

Hi. The Happy Eater is an amazing book to get started. Great for healing emotional eating issues. Check it out on Amazon.

Have you read the Intuitive Eating book? https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225

I think you posted before about just starting this whole process (so am I) and from what I can tell, there is definitely not a directive to feel guilt if you don't "honor your fullness." There's also not a directive to stop eating the instant you feel full (if we did that we'd be eating all day long since our food needs to get us from one meal to another).

It can be really hard when those feelings come up, though, since they've been ingrained in us for so long. What I try to keep in mind is that my end goal is to have a peaceful relationship with food, and when I notice that I'm feeling uncomfortable I ask myself whether the thoughts/feelings/behaviors are taking me closer to how I want to feel around food or further away.

And as I sometimes tell myself, unless I stole the food from a starving child, I never need to feel guilty for eating. Ever.

I don't know if they address this specifically but the Satisfaction Factor podcast really helped me understand and navigate external forces such as post workout conventional wisdom so I could focus on my cues.

https://www.buzzsprout.com/1841689

Starting at episode 6, they do a seriously engaging deep dive on each principle.

It is not too late to make yourself a hot coco and watch a christmas movie with someone :)

If you're isolating and have netflix then I've found teleparty to be a nice way to watch movies with someone who isn't in your household.

I’ve also been dealing with PF since I gained weight. I bought 5 pairs of these socks and they’ve helped me SO much! https://www.amazon.com/TechWare-Pro-Ankle-Brace-Compression/dp/B07ZDNBHLV?pd_rd_w=FcwLP&amp;pf_rd_p=fa602f5a-9bb2-4470-9137-ba5fba954279&amp;pf_rd_r=ZY8Z5KQMSXY6ZBZ3TJND&amp;pd_rd_r=fedb141d-31c1-4ba2-9362-7dbb0842b4df&amp;pd_rd_wg=cJxmG&amp;pd_rd...

https://www.amazon.com/gp/product/1626256225/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&amp;psc=1 this is the workbook i had

Hi, are you working with a professional, like a registered dietician and/or psychologist? Since you're still growing, it's important that you get enough food and nutrients. Unfortunately, no one here will be able to specify precisely how or what you should eat.

I would encourage you to check out the books The Intuitive Eating Workbook for Teens, and No Weigh: A Teen's Guide to Positive Body Image, Food, and Emotional Wisdom. These might be helpful for helping heal your relationship with food.

edit: clarity

I have been there... I beat myself so much about food and really struggle with feeling guilt after eating certain things. My mom really started these feelings for me too. I’m proud of you for starting therapy, because that’s how I started on my intuitive eating journey and it helped me work through some of my depression and anxiety that triggered binge eating. Also, I started nutrition counseling with a Health at Every Size nutritionist. She recommended the Intuitive Eating workbook, and one of the first things I learned from the workbook is having self-compassion and talking to yourself like a friend would. It sounds crazy to have full on conversations with yourself in your head but when I hear that voice in my head I acknowledge it and then say things like “woah, that’s a diet culture thought. You’ve been working really hard at this and it’s okay to have a burger. You’re working on being healthier, so give yourself some credit” etc. it’s a work in progress and I have bad days, but that’s normal. Self-compassion is huge for intuitive eating. You don’t need to be skinny to be healthy and worthy. You should enjoy whatever movement you’re doing and starting by walking your dog is perfect. You’re doing great, so have compassion with yourself! And if you’re interested, try out that workbook because it is doing wonders for me.

https://www.amazon.com/Intuitive-Eating-Workbook-Principles-Relationship/dp/1626256225/ref=nodl_

The authors say to get the 3rd edition it was revised in 2012. And there is also a workbook from 2017. The workbook is apparently enough if you have never read the books. That’s what they said on a podcast I was listening to. I just bought them a few days ago myself. Here are the links from amazon!

Intuitive Eating (3rd edition)

workbook

I found an Android app called &quot;Ate&quot;. Super simple and you can tick off why you ate, whom you ate with, how you ate, how it made you feel, the mindful stuff like that. I really like it. It's in alpha, so still a little basic in terms of GUI. But it's the only app I managed to find that is truly no frills. You take a picture or write down you meal, and all it does it create a visual timeline. I find tracking anything overwhelming and it gives me anxiety, but this one is so simple that it works for me personally.

I second the suggestions of the workbook. It really breaks it down into manageable steps and you don't jump right into "eating all the foods!", which I know is a scary part for dieters.

You are so wise to have discovered at such a young age what has taken so many of us ages to figure out. It is the perfect time to start intuitive eating when your body is still growing and developing. If you can get out of the diet mentality as a teen you will set yourself up for a lifelong healthy relationship with food and your body. And best of all you will avoid the diet roller coaster of losing and gaining weight.

One of the authors of the Intuitive Eating book created a workbook for teens and I think it would be a great place for you to start if you are able to get a copy: https://www.amazon.com/Intuitive-Eating-Workbook-Teens-Relationship/dp/1684031443/

You are young, so there will be lots of messages from diet culture that will come your way. Be confident in your decision. Be mindful of the messages that are surrounding you. If you have social media accounts, look for positive role models to follow that make you feel good about yourself. I think that so many of us wish we could go back to your age and change the path that we took through dieting, so I am excited for you that you are choosing that path for yourself. Don't be discouraged, and remember how sneaky diet culture can be- don't let it fool you!

eeesh, sounds like your health class had a lot of diet ideas in it. A diet culture thing for years has been 'if you would eat an apple, then you are 'really' hungry, if not, your hunger is not real, and you should ignore it.' 1st of all, your body knows what vitamines and minerals it needs, so sometimes it's like, 'no, I would not eat an apple, my body wants steak right now, that's what it needs.' Apart from that, IE teaches that eating emotionally, or stress eating, or eating when you're bored, etc. are all totally normal. Eating shouldn't be your go-to solution when you are emotional, but it can be one tool in your tool box. It sounds like you don't really know that much about IE. I really recommend reading the book, it will completely change your relationship with food! https://www.amazon.com/Intuitive-Eating-4th-Anti-Diet-Revolutionary/dp/1250255198/ref=sr_1_1?crid=1BY59HB0LY9KQ&amp;dchild=1&amp;keywords=intuitive+eating&amp;qid=1594616564&amp;sprefix=intu%2Caps%2C242&amp;sr=8-1

Weight loss is definietly one of the positive side effects of the Intuitive Eating approach. Besides losing weight I have never felt so secure with my body and food choices. I no longer feel ashamed about eating certain foods and eat anything that I crave. I have learned to honor my hunger and listen to my body's fullness signals. I learnt about the program through one of my graduate classes. We use this book (see link) to learn about and apply the apprach to our own lives. It is on amazon for less than 10 bucks. http://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047/ref=sr_1_1?ie=UTF8&amp;qid=1447190792&amp;sr=8-1&amp;keywords=intuitive+eating

Hi! I've been struggling with my own weight and body image for many years. I am currently a grad student studying Intuitive Eating in one of my classes. We have been applying the method of eating to our own lives and I see positive results. I find that I no longer crave certain "forbidden" foods, and eat much less than I thought I needed to, in order to sustain my energy and happiness. I have lost weight, had better sleep quality and no longer feel bad about eatng certain foods. The program is life-chaning and is all about rejecting the diet mentality and becoming in touch with your body. We use this Intuitive Eating book, I highly reccomend picking up a copy. You can get it on Amazon for less than 10 bucks. http://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047/ref=sr_1_1?ie=UTF8&amp;qid=1447190792&amp;sr=8-1&amp;keywords=intuitive+eating