May 3, 2022
“We're made to feel like we failed when we can't keep off the weight with dieting when the real issue is that dieting doesn't work in the first place, it just makes us think that it's working because it creates the illusion of effectiveness by producing initial weight loss followed by weight regain.” - Katy Harvey
Let’s face it, you can’t scroll through a magazine aisle or browse social media and not see articles titled “The Secret Diet to Losing Weight,” or “Best Weight Loss Diets.” In this episode we get real and we talk about why there is no best diet for weight loss. We also discuss meaningful and actionable suggestions for what to do instead – Intuitive Eating.
Intuitive eating is a way of eating that focuses on your body's natural hunger and fullness cues. The best part is, that our bodies are naturally designed to do this. It means that we don't have to overthink or second guess what we're eating.
[00:01 - 08:01] There is No Best Diet for Weight Loss and Here’s Why
- Katy talks about a meta-analysis that had been done on a bunch of different diets to see which one was best for weight loss
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- Compared, all diets will produce the same weight loss results at the 12-month mark
- 95% of people who lose weight via dieting will have regained it within 2-5 years
- Two-thirds of those people will regain more weight than they lost initially
- How dieting can be discouraging and physically and mentally unhealthy
- The ultimate outcome of most diets is weight gain
- Dieting is also the number one predictor of developing an eating disorder
[08:02 - 14:24] What a Person Should Do If They're Wanting to Lose Weight
- We first need to redefine success and help you connect with a goal that you can actually achieve
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- What are you hoping weight loss will do for you?
- Why do you want to lose weight?
- Intuitive Eating
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- Considered a weight-neutral approach, the purpose of intuitive eating is focused on making peace with food
- Your body is naturally going to find its setpoint weight range
- Helps you accept your body by having you stop fighting against it
- Research shows that intuitive eating helps with cholesterol, blood pressure, inflammatory markers, blood sugar, depression, self-esteem, and body image issues
[14:25 - 16:17] How Intuitive Eating is Different from Dieting
- Intentionally nourishing your body with what it wants and needs
- While Intuitive Eating gives you principles and guidelines to follow, it’s about turning inward and coming back to the wisdom of your body
- You focus on listening to your body and making peace with food
- Health is more than a number on a scale and is considered in a much broader sense
[16:18 - 17:41] Wrapping up!
- Where do you start with Intuitive Eating?
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- Pick up the book Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
- Start listening to your body
- Pick up Katy’s free resource on Intuitive Eating https://www.nondietacademy.com/dailyhabits
Resources Mentioned
- Episode 04 - How to Handle Weight Gain (or the Fear of It) With Intuitive Eating
- Book: Intuitive Eating by RDN Evelyn Tribole, RDN Elyse Resch
- Pick up Katy’s free resource on Surprisingly Simple Ways to Ease Into Intuitive Eating
https://www.nondietacademy.com/dailyhabits
Key Quotes
“With intuitive eating, I always encourage people to set their goal of weight loss off to the side. And instead, to practice curiosity around what happens with their body once they make peace with food.” - Katy Harvey
“When people aren't battling food, and when their weight settles into a natural place, they usually feel less hatred towards their body. It's kind of this paradox. Once you stop hating and fighting against yourself, you actually start accepting yourself.” - Katy Harvey
JOIN the Non-Diet Academy! Feel worthy at any size, and to live a life of total freedom!
https://www.nondietacademy.com
Get My FREE guides for Food Freedom & Body Acceptance: https://www.nondietacademy.com/freebies
Let’s get connected!
Instagram: @katyharvey.rd
Facebook: KatyHarveyRD
Website: https://katyharvey.net
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