Episode 94: Can You Lose Weight while Eating Intuitively?
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Episode Description
In this episode of The Up-Beet Dietitians podcast, Emily and Hannah answer the popular question “can I lose weight with intuitive eating?” The girls dive into the three different weight outcomes that can occur when immersing yourself into an intuitive eating-inspired mindset. They also respond to the comment “but I need to lose weight to be healthier.” This episode can be listened to in conjunction with The History and Development of Obesity as a "Disease" episode (coming soon!).
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hello everyone welcome back to another episode of the upbeat dietitians podcast
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Hello everybody welcome back to the Pod today we are answering a question that
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at least I get all the temperatures you do too Emily basically asking if I do
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this intuitive eating thing can I expect to lose weight or like what's going to happen to my weight if I do intuitive
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eating so we're going to answer that question today we're going to go through a few different things we're going to do
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a quick recap on what intuitive eating is if you are just jumping into this episode for the first time we haven't
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really defined it in a while so we'll kind of give a quick recap of what even is intuitive eating to kind of help
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explain the process or the the reason behind our answer today
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um and we'll of course answer the question of can intuitive eating be used for weight loss and kind of talk about
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maybe what happens if we do have the intentions of weight loss while doing
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intuitive eating and then kind of end with all the different things that maybe will
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happen to your way with intuitive eating besides just weight loss to kind of give a little bit of a spoiler because it could be one of three things basically
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yeah so right off the bat we are going to
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talk about kind of what intuitive eating it is we reference this all the time and our intuitive eating episode was like
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years ago if honestly I recommend that you don't listen to it because I'm sure
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it's we'll have to do a podcast personality we're a little bit different now yeah
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um we'll have to like do like a recap or some type of yeah we can like revisit it
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I feel like we should do a bunch of those like revisiting the keto diet revisiting Haze gotta revisit Hayes for
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sure yeah that Haze episodes whatever you do don't go listen to the haze episode
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no where much more educated yeah and
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have a better idea of what's going on so intuitive eating
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is and there isn't like a strict definition but it's this non-diet approach to health that outlines like 10
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different principles and all these different principles were developed by two registered dietitians Evelyn tribal
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that's definitely right once again I don't say things out loud so let's read them
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yes and Elise Rush yeah that works I'm sorry ethylene and release if you're
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listening to this I know I want to like have on the podcast listen to this yeah
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we love you thank you for all that you do yes and essentially the main premise of this
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intuitive eating movement and framework is to help people get back in tune with their bodies cues to guide their eating
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rather than rely on like external rules like calorie counting or measuring
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portion sizes to kind of Define how they need to eat and basically Drive what
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they're going to eat every day and intuitive reading has nothing to do with dieting
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it's a nine diet approach anti-diet approach it's going away kind of from that diet
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culture World which that said before we even get into answering the question of can intuitive eating be used for weight
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loss or like will you lose weight if you're an intuitive eater I want to First say that first of all if you have
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like Temptations to diet and like you have desires to lose weight even if you're like in the midst like if you're
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further on along the lines of intuitive eating and you still have those desires that's totally fine it's understandable you're not wrong for wanting to lose
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weight it's just like the culture we live in where of course you want to lose weight like being in a larger body is
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like change so of course you want the alternative so I want to say that first and foremost I
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should have led with that like if you still feel that way and even if you keep feeling that way as you are learning
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more about intuitive eating and like working through the principles and all of that that's honestly to be expected like I I'm honestly shocked to people so
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they don't have that desire anymore like we yeah because we're just so immersed
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in it like it makes total sense that you would want that to be the result yes I guess while I get the question so
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much is because of course it's what everyone wants it's when it comes to
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nutrition that's probably the number one thing people think of it's about can I
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lose weight what's my weight gonna do with this I don't want to call intuitive eating a diet of course but with this
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approach what's going to happen to my weight which let's answer just that so I think
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it's important to note speaking of like the definition of intuitive eating it's not a diet like Emily said there is a
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thing to do with dieting and that also means that it's a weight neutral approach which means that intuitive eaters need
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to remove the number on the scale from like their main focus and allow it to be
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I always say like the side effect or the outcome rather than like the main goal we're focusing on so like your weight
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you might lose weight we'll get to this later but you might lose weight but if your main focus is weight loss that's
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going to make it really really tough to get in tune with hunger and fullness and make peace with food and respect your
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body and all the other principles that are gonna be what like actually makes you an intuitive eater so to speak
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yeah there's a lot more factors going on but it's going to be really tough at
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first because that's what we're kind of taught to focus on all the time yeah
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and one of the largest issues like
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with trying to use intuitive eating as a weight loss approach is like it takes away those cues that Hannah was talking
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about and the weight is one of those external factors that we defined kind of
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earlier that is the biggest difference from intuitive eating whereas like maybe like you focus on like the calorie
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counting and Portion sizes and you're like oh my health is not great because I
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weigh x amount I'm not going to eat breakfast today because of that into
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dating we'll focus on those internal cues and it's a lot easier said than
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done it's going to take a lot of time but one of the biggest things is just kind of removing the two
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and understanding that like your weight is not do we have a weight episode no we
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have I think it's next week or the week after we're doing obesity as a disease
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okay so perfect so stay tuned then yeah I think Amanda we also talked about
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weight a little bit oh yeah she came on so we'll link her episode as well I think it was called like is weight the
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problem problem yeah that was the episode so we'll link that as well but the biggest thing is just kind of separating the two
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so then let's kind of talk about how actually like weighing yourself might
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make a little bit more harder or more difficult to eat intuitively when we're
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looking at this number on the scale potentially every day and I I kind of gave this example before
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if like say your number is higher than usual and then you're gonna ignore you're like oh my gosh I weigh a little
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bit more I need to eat less today I'm gonna skip my I'm gonna ignore my Hunger cues and
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maybe you're not thinking about it the exact way you're kind of going about your day and like in the morning you have a really bad headache or you have a
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really hard time focusing you're like I'm just gonna drink some coffee and push through one maybe like
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a banana and toast and like a hard-boiled egg might make you focus and
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do a little bit better whatever you're doing in the morning or are in kind of the opposite side of
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that maybe like you see the number go up a little bit and then you're like oh my gosh I nothing I'm doing is worth it and
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nothing matters and then you go bingy and then you're pushing past those fullness cues where like you start to
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kind of feel your stomach feels a little bit Fuller you start to feel a little bit more tired and you just kind of push
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past that and you continue to eat in that sense yeah so that's kind of example is like
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the weight's a little bit higher maybe we go the starvation or like binge route right and then we have the other end too
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where if the scale is lower it's it's going down you might feel like this is a
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great thing you want to celebrate and so you've earned it and you're gonna eat past fullness because it's a cheat day
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you've earned it you deserve it all those internal monologues you'll be having or it could be the opposite you
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keep ignoring your hunger and doing this diet because you want that number keep going down and you feel like if you eat
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when you're hungry then you're just gonna gain weight and you should be ignoring your hunger because the diet says you should only eat I don't know
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from five to eight pm if you're doing intermittent fasting for example so basically with either of these
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scenarios if the scale is up or down and we're using that to determine when and what we should eat we are tearing down
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any trust that we have with our internal wisdom telling us when we should eat
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so that kind of just all illustrates how using the scale as a determinant of your
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food choices likely won't be sustainable long term I say that all the time like the scale can't be what tells you what
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to eat neither should like MyFitnessPal or I don't know it's another diet tool
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I don't know things like that'd be like smart watches a smartphone yeah it's a good one like
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how many calories you've burned you wanna counteract that like
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those are all external things like Emily said external sources that were using and they likely won't match up with your
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internal cues and that can lead to just a whole lot of confusion yeah they don't know what your physical activity levels
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are like maybe the watch does a little bit but we are we've already talked about the one
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when did we talk about that we definitely have to talk about this tracker episode we'll link that as well
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um but those aren't that accurate it doesn't know kind of like what you have going on maybe you're like really kind
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of more staying at home that day maybe you're on the run and you have to go between places
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these different factors don't take that into account so like
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they're going to give you kind of one number like the weight's not the weight is not trying to tell you anything
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besides some yeah what your mass is that day right it's not trying to persuade
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you to do anything but like the calorie amounts and like the watch um those might have a little bit more
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influence there definitely the calorie counting exactly
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oh if we shouldn't be focusing on weight you're like yeah okay I get it whatever
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we'll stop weighing ourselves great you might still be wondering like what's going to happen to my weight when I
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start incorporating this intuitive eating framework there's basically three scenarios or kind of a combination of any of them really but we could have
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weight gain weight loss or weight maintenance we're going to kind of describe how and when each of these might happen
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um we did recently repost the throwback episode on set point weight Theory so go
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give that a lesson or listen to the OG episode way back when it's the same thing either way um but that could help describe kind of
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how our bodies tend to navigate or uh what's the word migrate to the set point weight
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um whether it's above or below wherever it's it's at from dieting what
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kind of we'll use that phrase set point weight as we're describing these scenarios so if you're like what is that
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go listen to that episode so let's talk about the first potential
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outcome which is weight gain which people always the thought of weight gain
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can be really scary feeling that out of control that's kind of what a lot of people are trying to
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avoid and some people might gain weight if they
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try to if they start to incorporate these this intuitive eating framework and
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this doesn't mean you're doing something wrong or that you're getting less healthy and that you should quit and
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stop listening to your body and trying to show and listen to your internal appeals
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and you might just jump back to calorie counting when you see this if you gain weight it's likely because
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your body needed to there's a really great example
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I think we've talked about this before we're like say someone is drowning we don't love
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that and they're like they're the only thing on their mind is getting air like
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nothing else matters like your body is like oh my gosh I need oxygen
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if your body is severely depleted of calories it's in that stressed State
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like your body's drowning very different mechanisms but the example is there and
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when you start to give it that those calories like the oxygen in the drowning
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situation it starts to like meet homeostasis and level out and calm
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down so oftentimes when people are like have a long history of dieting or they're
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severely just depleting or like limiting calories
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and you start to eat a little bit more it's very natural for your body to gain
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some weight and that's okay yeah it was meant to do that it's your body isn't trying to
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punish you you very well could be and that could be
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your set point weight like you're constantly going against your body and then you start eating a little bit more
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or maybe eating a little bit more frequently and then your weight went up
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has very normal and okay yeah I always add to that example too that like say
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you are like drowning or it's putting more positive spin up so you're just like swimming a long distance like
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you're a competitive swimmer you're going from one to the pool to the other if you haven't like gotten a good breath
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in a while you probably will like be gasping for air once you finally get access to oxygen again and it's kind of
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like this people always say like when they're working on making peace with food they end up overeating a little bit and I don't love the term overeating
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because it defines or makes it seem like there's a certain amount that we should be eating but eating past funnels will
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say um because you finally have access to calories and food again so of course your body's Natural Instinct just to
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like again like over consume in air quotes those Foods because you finally are able
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to eat them just like you'd be gasping for air if you haven't breathed in a while so with this I don't want to say
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that you're gonna gain weight and then you're gonna lose it again to kind of get that false hope of still having some
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kind of weight loss but some people do end up eating past fullness or overeating a
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little for a little while after they ditch the diets and all of that and then they might go back down a
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little bit if there's a point where it was still lower than that because they were just not used to eating those foods
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and so they over ate them for a little while so honestly with these three outcomes we
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could have just one of them or we could have kind of a combination of them it just totally depends but I like to always that add that in there that
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just like you would gasp for air you likely are going to be not likely some
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people do overeat for a while when they finally allow themselves to do so
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so that's weight gain which is highly likely not everyone experiences it many do
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especially the people who were likely under eating with their previous habits
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versus like we'll get to the weight loss one in a second but people who lose weight are often the ones who were in
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some capacity eating more than their calories needs so it just makes sense like if you were eating less than your
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body's needs and you were below your set point weight you likely are going to gain weight in some capacity but I want
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to go over weight maintenance first some people don't experience weight changes once they become an intuitive eater
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or it's very minimal we discussed in the set point weight Theory episode that it's normal to have like 10 15 pound
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fluctuations like even like day to day for some people so you might even just like gain or lose
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around that amount versus like a more drastic amount we'll say
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um but some people don't really experience any weight changes at all and this is just because they likely in whatever way were eating what their body
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needed and they were at their set point weight previously but I want to point out that even if your weight didn't
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change there were likely so many mental shifts and improvements that were happening gosh my voice is like turning
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into like a rocking chair like a squeaky one um even though weight didn't change we
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know that weight does not equal health you likely were still experiencing many mental shifts and an improved
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relationship with food when going from that deity mindset hating your body fearing food to embracing intuitive
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eating there's a lot else going on besides the weight I know this is the topic of
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today's episode but it's important to remember it's more than just that yeah
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so then the last outcome that could occur is weight loss with intuitive
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eating and like Hannah mentioned this is very much likely or more likely to
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happen if someone was overeating or not overeating eating more than
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their body's needs and this is I think a little bit more some common examples might be like binge
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eating or emotional eating or just eating in any way that you're just kind
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of eating past those fullness cues and at the time it probably doesn't feel like you're eating past your fullness because
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it just it might be a coping mechanism it might be
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I mean you may not even half fullness cues at this point yeah you may not even know what those feel like for you yeah
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so you're just kind of eating a little bit more so then and let's say that like
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someone does lose weight while incorporating to defeating that doesn't
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mean that it was the goal like Hannah said weight is more of a side effect or how
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it might change and this might be just kind of part of your intuitive eating
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journey to understand kind of where are my fullness cues what is a hunger cue
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even feel like um and this isn't to say that intuitively will tell you like how much
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you need to eat every single day because that just kind of brings us back to that diet culture mindset of you are a robot
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and you need this many calories every single day it'll just kind of help you gauge what a
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hunger and fullness cue feel like so a lot of people don't experience so
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it could potentially happen and sometimes like maybe you stop eating
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as much because you're trying to gauge these excuse but then sometimes maybe you'll go back to your old behaviors
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because that's what was comfortable to you like maybe a stressful event comes up or something at
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work happens and then you end up eating a little bit more might fluctuate
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so basically if anyone ever like if you see a YouTube thumbnail I see this all
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the time that says here's how I used intuitive eating to
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lose 30 pounds like run far away no one should ever be using intuitive eating to
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sell weight loss because like we said it's a weight neutral approach and you might lose weight with it but if you're using it to sell weight loss it's still
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a diet yes it's they're they're adding some type of diet
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rules into that those no and it's like it's promising that you're gonna lose weight too if you eat
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like them which of course is not the case like even if they are eating intuitive
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like eating intuitively however that is for them and they lost weight that doesn't mean that if you two eat
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intuitively likely by their definition which may not be your definition that you're going to lose weight too so
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basically if you see weight loss promise from intuitive eating just run far away from that because it yes it may happen
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but it also likely could not yeah too scary stuff scary stuff on the
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internet it just stinks because we finally get something that like is what we're supposed I don't know what I
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suppose but what we are born to do like we're born intuitive eaters and then of course diet culture just takes it and
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like rips it and shifts it and all that it's kind of like when people in a small body
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like mine are trying to like take over the fat Liberation kind of
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thing like it's just not the right people talking about it like it's great like I I do talk about these things
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which I try to but I should not be like the main voice you're listening to when it comes to
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fat Liberation and all of that kind of stuff yeah yeah
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well that's actually another good segue look at us we're just so just natural podcast at this point
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I don't want to go too much into this although I have like four huge paragraphs on it written on our outline
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at this point be asking I get this all the time like I've described our whole Spiel of what we just said and they're
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like well I need to lose weight for health reasons though so if you're saying that if you've heard all of our
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thoughts so far and you're like I Gotta Lose It for health reasons is intuitive eating a good fit for me if that's the case I want to go over we want to go
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over a few things there but like we said we're gonna go over this I think a lot more in detail next week
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um talking about obesity as a disease if it even is one TBD on that
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um but to briefly we'll say hopefully answer this question of like what if I
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have to lose weight for health reasons we've already kind of answered it I guess
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contrary to popular belief weight is not a good indicator of Health I know that's
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if you haven't heard this before like you might be Shell Shocked right now but weight is not a good indicator of Health
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there is no evidence that shows that being at a higher weight causes conditions like heart disease diabetes
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or cancer which again look that might be blowing your mind and you might be like very skeptical and trying to like leave
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this episode because we're quacks because you've likely heard so many times that like diabetes is caused by
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being at a higher weight heart disease is caused by being at a higher weight but the word cause is kind of the key
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word there there's nothing that shows that a equals b or a causes B like weight
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causes diabetes there could be a correlation between a higher weight in these health health conditions but as
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anyone who understands research knows there is a difference between correlation and causation they're not
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the same thing no and there are a lot of other factors that go into this genetics it's always
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the one we hit weight stigma is very prevalent
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um chronic dieting environmental social factors access to food Access to Health
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Care safe places to exercise it's not just weight and
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whenever people talk about like oh you're gonna make us all have diabetes or
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you're trying to give us all heart disease when like someone says like
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it's okay to gain weight or your weight is not the like your
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soul mean like it's not your defining Factor
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there are a lot of factors going on that a lot of
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articles whenever they talk about this fail to incorporate so
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I I don't know how much I want to go into this because I know we're going to talk about it next week yeah I feel like
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the overall messages wait is not a good indicator of Health and we could leave it at that
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and then you might have to stick back around I think it's good I think we should we've got a lot more thoughts like literally our outline we always
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have our episode we take little notes and I took a lot of events yeah
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um yeah we'll talk more about like weight stigma and how maybe that is the bigger issue versus like obesity
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epidemic obesity disease welcome to all those things next week so tune in then the biggest thing here we
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want to say if you do have the question of I know that intuitive eating shouldn't
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be used for weight loss I heard all that that you said but like I need to lose weight for health reasons that's not a
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thing like you can be very healthy without losing weight and also you don't owe anybody Health like you don't
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no it's okay if you're not healthy like that's fine like yeah I say this all the
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time too like your body is not this project you have to like constantly be working on and a lot of things are out
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of your control too like if you have an autoimmune disease like sure there's certain things you could maybe possibly
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do to help with that but a lot of times these things are largely out of your control and you don't you're not a
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better or worse person if you are more or less healthy so to speak air quotes
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there if you're listening and not watching yes okay I have a lot more to say but I'll
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bite my tongue for a week yes well save it for next week yeah so that they'll have to come back [Laughter]
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so kind of this is talking about that a
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little bit more and I don't know if I feel like we might say this as well
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kind of like letting go of the desire for weight loss yeah so I wanted to like end this with like some takeaways like
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yes like okay I know that I shouldn't be worried about losing weight I can't focus on that with intuitive eating
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but like how do I stop worrying about it I had some tips on our outline but we'll save it for next week too actually we
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could we could ask questions okay I'm thinking I don't think yeah okay let's do it and then they can come
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back so couple ques we're not going to give you the tips yet you're gonna have to come back like here are some
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self-reflection questions to ask yourself if you have this desire for weight loss
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if you feel like you need to lose weight for health reasons or for a Civic
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reasons or or whatever it is first question
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is what are your beliefs about weight and body size
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obviously we've told you ours we wanted we want you to actually think about though like what where am I at what do I
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actually think about these two and where did you learn these beliefs were they from
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the TV show were they from parents use you've observed family members were they
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from friends around you where did this come from
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next question to ask yourself is has pursuing weight loss ever worked for you long term and long term we're going to
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make past like one to two years not like six months
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we're gonna a couple years how has that been working next question to ask yourself is how has
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pursuing weight loss made you feel yeah I feel like this is a very good
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question and think about that like write them down write down all of your feelings if
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that helps you it was a great place yes exactly that
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how has it made you feel throughout kind of wherever you're at in your weight loss your weight loss journey is there
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anything else you had to compromise to reach your quote-unquote goal weight and this could be like what
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this could be like time with family food
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and this is like maybe like going out for a celebration or going out to dinner with someone
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time sleep stuff like that and then what emotional and physical
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harm did you experience while dieting we're going to include emotional is
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physical I feel like people might talk a little bit people are talking about a little bit more so he might be a little bit more aware of those emotional harm
29:54
being a dive into that next question to ask yourself is what did you miss out on while dieting and
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pursuing weight loss this kind of can go back to the compromise question but missing out
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could be more than just like the dinners and celebrations it could be
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your mental health maybe like happiness stuff like that plenty of sleep I feel
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like that something is well that Mike has sacrificed and then ask yourself who is Ben is it
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who is benefiting from making you feel like your body does not deserve love unless it's smaller
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and then who profits from telling you that you need to change diet culture
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so take some time yes take some time think about all these you don't have to
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answer them all at once because it might be a little bit overwhelming but luckily you have a week between our episodes so
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you've got some time to maybe do one a day I mean there's probably more
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than I think there's more than seven here maybe do like one and a half a day two a day
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and then and maybe if you've been that's overwhelming you don't have to do all these before no
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different yes do one that'll be your goal yeah just
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pick one of those and like we said if you still have like these weight loss
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and dieting thoughts like lingering you can still start to work on intuitive
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eating relationship with food all of that and these thoughts will likely keep
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popping up like even like 15 years down the road when you're like how you would
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Define yourself to be a full-blown intuitive eater like you will still have friends and family and ads online and
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whatever kind of making you think that you'd be better off trying to lose weight
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um so that shouldn't stop you from jumping into this or I guess maybe more so
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slowly tiptoeing into it if jumping feels a little too scary um
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so anyway it's okay if you still have those thoughts lingering that shouldn't be what keeps you from starting to work
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on these things yeah it's exciting stuff scary yet exciting
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we're excited for you excited for you so we'll go into the tips next week
32:23
more about obesity yes because I feel like we can't we can talk so much about
32:29
that so we'll talk about it next week because we should not get started or unless I'm not going to work
32:35
the whole thing so tune in next week but think about these questions kind of
32:42
think about everything we've talked about today and maybe hopefully you learned something new because I feel
32:48
like oh if there's one thing you've learned from this I want to go back to what Hannah said if someone says they used
32:55
intuitive eating to lose weight and they're going to help you do that run far away that's my take-home message
33:02
it's like the biggest red flag like with intuitive eating it's literally just dye culture hacking
33:09
a non the non-diet approach the non-diet world
33:14
yeah bill boo shame on them like I feel like that
33:21
used to be us like two years ago that was us yeah we didn't quite understand
33:27
intuitive eating Haze which is why we say don't go back and listen to old episodes we're gonna I'm begging you
33:33
we're gonna revisit it if it wasn't bad for like our sequential numbering we
33:39
would delete those terrible episodes I don't say terrible we were just um we
33:44
were in a learning phase which you are too yeah so maybe if you're like maybe if you want to hear more from them who
33:51
might be more have a similar mindset to you oh my gosh yeah maybe we're more
33:57
relatable back then than we are now yeah I hope not I guess you pick but just know that you
34:04
have the options and which version you wanted it was different yeah so we hope you guys enjoyed today's
34:12
episode we cannot wait to chat with you next week we've already spoiled it we're
34:19
gonna talk about the whole discussion of obesity being a disease and where that comes from
34:27
and weight stigma it's going to be wild so definitely come tune in
34:34
but we appreciate you guys listening and we will see you next week yes and if
34:42
you're tuning in for the first time in this season you're like where's the bonus question okay sorry go join our we
34:49
need to find a name for it still please let us know what we should name this because subscription bonus question membership
34:57
group bonus question place it's not rolling off the tongue very easily no or
35:02
what we have a little place for all rona's questions now if you want to just tune in for the the more silly stuff
35:08
relating to the upbeat dietitians podcast
35:14
okay we'll see you there hopefully otherwise we'll definitely see you next week talking all about the Obesity
35:19
epidemic yeah yeah all right bye guys bye thank you so much
The Beet Deets Bonus Segment
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Welcome to the fourth installment of The Beet Deets Bonus Segment! Listeners of The Up-Beet Dietitians Podcast know that each episode ends with Hannah and Emily and guests having a (usually) friendly debate or answering a "would you rather" question. By becoming a subscriber of The Beet Deets, you will have first dibs on future products as well as exclusive access to future ebooks and courses. We can't wait to keep growing this TUD Bud community!
In this bonus segment, Emily and Hannah discuss the grocery store is better - Trader Joe's or Aldi?
