Intuitive Eating

Intuitive Eating:  Find freedom from food, achieve your body’s healthy weight

Have you gone from one diet to another, only to find that after every diet cycle you’ve put on even MORE weight than you’ve lost?

Is your self-esteem connected to how much food you’ve eaten, how much you weigh, and/or how much weight you’ve lost?

Do you battle constantly with what you’d like to eat vs. what you are “allowing” yourself to eat?

So many people in our nation today are engaged in an emotionally draining, physically ineffective battle with food, and end up feeling disheartened, frustrated and/or struggling with chronic issues with weight.

The Diet-Overeat-Diet-Overeat Trap

If you are one of the 95% of people who have gone on diet after diet, only to find that whatever weight you have temporarily lost has been put right back on, you are not alone!  The very act of repetitive dieting has been found to not only predict future struggles with weight, research has recently found that dieting actually causes issues with weight, including obesity. 


It is human nature to want something that we are told we cannot have.  The more we are restricted from something that is desirable, the more we want it.  And, when we do allow ourself to have it, we tend to go overboard!

This is how a diet-overeat-diet-overeat cycle of problematic eating is created.  People innocently go on the latest diet, restricting themselves from certain foods for a certain period of time, until they can no longer maintain it.  Then, once they are “free” to enjoy the foods they really want because they are now “off” their diet, they go a little crazy. What is known as an overeating or binge eating episode.

This binge eating episode is, ironically, what causes people to gain weight.  Which then causes them to want to restrict their food intake once again through the latest, next “greatest” diet.  And the cycle continues!

Binge Eating:  A Primary Cause of Weight Issues

Binge eating behavior is frequently created through these repetitive dieting practices and, we are learning, is significantly related to the development of obesity and chronic struggles with weight.

According to recent research, a primary cause of obesity and chronic issues with weight is binge eating behavior.  And binge eating behavior is found to pre-date the onset of obesity.

Intuitive eating is an effective alternative to dieting behavior. Intuitive eating offers a long-term, sustainable solution that breaks this cycle and helps you to successfully end diet-overeat-diet-overeat eating patterns, allowing you to live within a consistent and healthy ideal weight range – without the need to restrict or deprive yourself – or to ever diet again!

While our TheHealthyWeighOut team approaches each of our valued clients in an individualized manner, our goal for every client that we work with is the eventual development of an “Intuitive Eating” approach to food.

What is Intuitive Eating?  Pure Freedom.

Intuitive eating is a healthy and effective alternative to crash diets.  Intuitive Eating is a gentle, non-dieting approach to food – and the weight loss process – that helps you to no longer feel deprived and/or restricted, therefore, successfully stopping problematic diet-overeat-diet-overeat eating cycles.

Intuitive Eating embraces the following key principles:

  • Eat when you’re hungry, stop when you’re full
  • Differentiate between eating for physical hunger vs. emotional hunger
  • Choose foods that are both wonderfully nutritious and wonderfully delicious
  • No food is either “good” or “bad”
  • All foods can be eaten — and enjoyed! — in moderation
  • Listening to your bodily signals of true hunger and true fullness will help your body to self-regulate eventually attaining – and sustaining – your ideal weight, without the need to ever diet again!

From carrots to cupcakes, m & m’s to apples, intuitive eating is a healthy, moderate way of eating that does not make any foods “off-limits.”  As a result, intuitive eaters have a decreased incidence of overeating and/or binge eating and do not feel deprived or as if they are “missing out” on the special treats they love.

When you learn how to eat in this self-regulating manner, food cravings are significantly decreased and the urge to binge

eat previously “forbidden” foods no longer occurs. This significantly reduces future weight gain and decreases vulnerability to obesity!

But Will Intuitive Eating Help Me to LOSE Weight?

Yes! It is important to know that FULL Intuitive Eating is the end goal for all of our clients. If you are in need of significant weight reduction, intuitive eating principles will still be applied, but in a moderate form to fit your weight loss needs.

For example, if you need to limit your overall calories (to a healthy, non-excessively low caloric range), our creative dietitian, Brandi Koch, MA, RD, will help you to develop a meal plan that incorporates the foods you truly love and that allows you to embrace all types of enjoyable foods, so that you don’t feel restrictive or deprived.

This way, you will be able to maintain your healthy new meal plan over a sustainable period of time, without lapsing into previous unhealthy overeating behavior!

Because research shows that the primary cause of obesity is binge eating behavior, which is created in large part due to restrictive and chronic dieting practices, intuitive eating is an effective long-term solution that helps you to successfully end problematic repetitive eating patterns, and your ongoing struggles with weight!

How Can I Learn to Become an Intuitive Eater?

Thankfully, intuitive eating is a skill that you can absolutely learn! Our Registered Dietitian, Brandi Koch, MA, RD, is an expert in this topic and can help you incorporate this no-diet approach to eating into your day-to-day relationship with food. There are several options for learning this:

Attend our 2-day workshops. The nutritional portion of these workshops takes an in-depth look at the principles of intuitive eating and teaches you how exactly to think this way and eat this way. In addition to learning about intuitive eating, Brandi also leads the small group through experiential exercises to practice the principles of intuitive eating.

Work one-on-one with our Registered Dietitian. Work alongside Brandi to learn how intuitive eating can be incorporated into your life. With customized support specific to your relationship with food and lifestyle, you can learn how this relaxed and pleasurable way of eating can be adopted into every meal of your life!


Ready to be liberated from chronic dieting?   We are here to get you started!


Our Co-Founder, Dr. Ashley Southard, explains how to go from dieting to intuitive eating.