INTUITIVE EATING EXPLAINED | HOW TO START & IS IT RIGHT FOR YOU? Ft. Renee McGregor 🔬🙌

[@natachaoceane]

Hey my friends! Intuitive eating has transformed my relationship with food but it's not always suitable for everyone just yet and there's no one I'd rather have than Renee to help explain how to know if you're ready for it (: xxx

[@kristengann6864]

I'm having issues with getting extra off, I had been in a deficit for so long I would probably say most of my life and I didn't even know it, I finally decided to eat more and went on a bulk to gain muscle about 2 years ago now I gained about 20 lbs and then went on a cut and I lost 5 lbs and never lost anything else so I kept lowering my calories and did this for a about 10 months and I had gained 13 more pounds eating healthy food in a deficit. Then I did 2 months of not tracking and didn't gain or loose anything so I decided to cut my calories a little bit again and lost 2lbs but now they are back and I don't know what to do anymore. I started at 124lbs 23% body fat and now I'm at 148 and 28%body fat I'm 5'9" btw so I'm within healthy ranges I just don't want to be this big or get any bigger. I'm doing your workout guides btw I love all of them. That's what I do for my workouts and I only have rest days on the weekends. I don't know what else to do anymore. If you have any ideas I'm all ears.

[@leahv9491]

Really enjoyed this video ! Really well done and super interesting. Would love to see more videos like this ! Have you ever considered starting a podcast ? Inviting people like Renee, talking about different topics ? Would be super interesting! Xx

[@makena_m8128]

Love this and how you are backing all of your advice with quality science and trained professionals. You truly have the kindest spirit and I am so blessed that I found your channel a few years ago and watching your platform grow has been so inspiring and motivating for me as well! And this intuitive eating platform has also grown and I think it is so cool how you have always been eating like that and the message you put out is so transparent and real ❤️

[@Jessie20032]

Natacha Océane I understand now , i only eat when I’m hungry so that’s not three big meals I eat probably small little bits during the day

[@Sunlikekarol]

Thanks for this great video Natacha! It would be really nice if you and Renee made a video on eating disorder recovery :)

[@MissLolaGirly]

Funny how before finding out what calories and macros were I was perfectly in tune with my body and only ate when I was hungry and once I started eating healthy my excess weight just melted off in 6 months, but once I found out about calories and macros (and the terms binging and cravings were) I started to think about nothing BUT food and what my next meal is and what diet to do until I gave myself an eating disorder ( thanks to fasting for 2 years) and ended up losing hair and my period . Currently trying to quit fasting and deal with the constant "binges" that I have at least once a week

[@Mik6ne]

Holy f. we are the same!!!!

[@MissLolaGirly]

@@Mik6ne glad to know that I'm not alone on this !

[@hp51877]

Naila H same experience

[@Socialling]

Wow this is literally my experience and I've been thinking about how f'ed up it is that it is this way! Trying to go back to not thinking about food 90% of the time and just let my body relax

[@thefrancesca]

same

[@ketrenos]

From birth I’ve always let my son intuitively eat. I always have given him lots of options and let home choose what and when he wants to eat. He is very healthy and full of energy. I have dealt with weight issues since childhood. I decided I wanted my children to have a good relationship with food and their bodies. So far so good!

[@yamaximax6380]

That's awesome!!!

[@clarakw5571]

You rock

[@em-jd4do]

You’re a stellar parent!

[@marinamazzucco896]

How do you do this? My kids eat very healthy but if it was up to them they would have cookies and sugary treats all day (not something we have at home often!) Tips??

[@TheDamnD_]

@@marinamazzucco896 The thing is if you don't have the bad stuff at home they can't have cravings for them. At the beginning maybe but this changes very quickly. I let my kids decide when they eat. You can bake sugar free cookies, just use a healthy sweetener and there will be no problem if your kid eats a couple of them.

[@aaliyahsymoneee]

I was so tired of tracking every calorie, it became a habit. I feel like I know the nutrition value for every single thing in my pantry now. But intuitive eating has made me so so happy with food and my relationship with it. I used to track the gum I chewed, tic tacs, and even medicine. But now, I eat when I’m hungry and fat loss has become so much easier❤️❤️❤️

[@kelsealopez3031]

Aaliyah Jamison yes! Fat loss has been amazing!!

[@KeelanTatarliovvvvv]

Great job! I had a similar relationship with food. I was down about 50lbs, now I’m at a healthier weight while filming my strength journey! 💕

[@hedvig4118]

I reallyyy want to stop tracking but I’m really scared that I will gain weight! I’m glad to hear it worked out for you guys😌

[@lanii0christianna12]

Aaliyah Jamison LITERALLY the exact same with calorie tracking. I would also add about five calories to everything I ate bc I thought the labels could be wrong

[@mar4vdb]

Same, I did this for 3 weeks and then I stopped because I was getting obsessive... I always ate 1200 kcal and left 400 because I was scared of wrong labels etc. I know the macro and caloric value of almost everything I eat now and just try to make sure that I eat enough protein, carbs and fat without calculating anything and I feel so relieved... Still losing weight as well 😊

[@BeeBeeMacGee]

I keep trying to move to intuitive eating, but I still have that struggle with not stopping after the point of fullness.

[@Summer-wx5dg]

You have to go through that to get to the other side, your body thinks you will restrict again so it still wants you to over consume

[@popsdymd4595]

I had this at the beginning, you just have to role with it and eventually your hunger signals will regulate. Any time I wanted to eat at the beginning, even if I wasn’t hungry I just ate. Your body needs to learn to trust you again! X

[@blb454]

To help you out I can add some links and directions on how to figure out how many calories you burn a day and how many you should eat to lose weight but anyways I had the same problem you have like I would never feel full and would just eat when I was bored but to make this a short story (I accidentally discarded my very long comment about this a minute ago) to deal with me not ever feeling full I would just not eat until I felt extreme hunger or felt shaky I know that sounds bad and probably is but I didn’t do it for long before I began to feel what being full was like again long story short feeling extreme hunger can really help or fix you over eating.

[@pamcake958]

Same-zees🙌

[@mordecai8707]

I think eating slowly might help you pick up on exactly when you get full, think of the feeling as an absence of hunger! When your stomach stops growling then you know you’ve fulfilled your hunger and can stop. Once you learn to notice that feeling by eating slowly (chewing your food, swallowing, then pausing) you can eat at a more natural pace and you’ll be able to recognize the feeling better since you’ve made yourself familiar with it! I hope this help.

[@nadiapanagiotou2290]

Why do I love you so much???You have inspired me so much...I have increased my cals from 800-900 to 1700-1800 and I keep increasing them..I have gained a lot of muscle and I feel so strong...Actually because of you I have achieved to get my period back...Thank you so much..(your greek fan😘😘😘😘)

[@towerofpages5425]

How did u do it, and did u gain weight?

[@imadeyoureadthis1]

Εκεί που δεν το περίμενεις, τσουφ! Πετάγεται μια Ελληνίδα. Την λατρεύω γιατί δεν νιώθει άσχημα όταν τρώει κέικ παγωτό ντόνατς και ότι άλλο παράξενο .Υπάρχει ένα στίγμα έναντια στη ζάχαρη σε τέτοιου είδους κανάλια. 😂

[@nadiapanagiotou2290]

@@imadeyoureadthis1 😁😁😁Φυσικα και τα Σαββατα δεν βαζω οριο στο φαγητο😂😂

[@nadiapanagiotou2290]

@@towerofpages5425 Well I had lost around 5 kilos (46 to 41)(I am 155 cm and still a teen)...I tried to increase my calories but I gained weight as I used to eat only 800-900 calories..I went on vacations and I went up to 45 kilos...After that I was afraid that I was fat so I started again to decrease my calories...That did not help at all as my metabolism was not good...I even gained 2 more kilos...So after that I tried to increase my calories...So far I have not gained weight as my metabolism is fixed..After you gained the weight that your body needs you will not gain any weight If you increase your cals by 50 every 1 or 2 weeks...At first the weight that I gained was muscle and fat but now I am super lean without loosing any kilos...Weight does not matter...How you feel is what it matters😊😊😊

[@towerofpages5425]

@@nadiapanagiotou2290 thank u, I had a past of Ed and gained weight, haven't got my period back yet but I'm starting to restrict again and it's so frustrating. Did u stop exercising when u got your period?

[@kelsealopez3031]

Ever since I started intuitive eating I’ve seen my weight reach a very stable weight, my body is transforming better and beautifully, I don’t feel guilty if I have ice cream when I want it for the moment and i feel really in tuned with my body! You introduced me to this method of eating and I thank you❤️

[@natachaoceane]

Wow that’s insane Kelsea I’m so happy for you ❤️ that’s the best feeling to know you feel comfortable around food and can enjoy everything in moderation!!! All my love and keep going strong girl! Xxx

[@CreepyNinja99]

I'm curious whether you have been eating healthy and exercising? I want to eat intuitively but i'm so scared that it will make the way to reaching my goal impossible...So many people say you need a calorie deficit to lose fat but that's probably the main thing that made me think about food so much.

[@kelsealopez3031]

Yana M. I eat healthy 90% of the time cause every Friday I use it as a treat day and yes I do workout. You do not need a caloric deficit to lose fat, coming from experience I was eating 1300 and losing weight but was not toned to eating 1800 calories and in more toned and slimmer!

[@amayagenovia6472]

how did you start?

[@kelsealopez3031]

@@amayagenovia6472 I just decided tracking food was too much of a stress factor and realized if I’m not hungry ever set hours its okay.

[@brookeelisa3003]

When I was intermittent fasting with the 16:8 window, I ate SO MUCH during my eating window because I was stressed about not being able to eat anything in a few hours, so I had to get as much in as I could. I would eat HUGE meals, and only an hour or two apart because I was just trying to eat all the things my body was naturally craving when I was "fasting". Thank GOD for videos like this that help validate the fact that it was so extremely unhealthy, and it was good that I stopped and just ate when I was hungry, stopped when I was full.

[@Karin91730]

this is literally me. everyone be singing praises for IF but this is what happened to me.

[@ambelshan9372]

Karin91730 same

[@asapflavaK]

I want to quit IF and become intuitive can you give insight on any negative effects from quitting?

[@yolanankaine6063]

Meeee right now

[@brookeelisa3003]

@@asapflavaK The only negative is that you'll have to re-train your eating habits to listen to your internal cues (when a hunger ache starts, you eat)- rather than following a clock to know when you can eat. I really simplifies everything though. It's just going back to how you ate as a child. You only thought of food when you were hungry (at least that was the experience for me). But this doesn't happen overnight, and is going to take some real effort to *only* eat when you get hungry. Of course, you can have some desserts or whatever you fancy, but listening to when your body tells you it is full is the key to when you need to stop. This one was a hard one for me, but trust me it is worth the battle.

[@veronicachiu9161]

Natasha you have changed my life. I’ve always had a bad relationship with food and my body (10yo to now 23yo). It took years of calorie counting, calorie restriction, excessive exercise, self hate, guilt, yo-yo dieting, whole food (no meat), keto diets, fainting, anemia, depression, anxiety, trying out a nutritionist... and always coming back to your videos. One message I always heard from your videos was to ENJOY LIFE, listen to my body and love what my body can do. I’m still learning to trust my body. Instead of trying to get a thigh gap and eat xxx calories, I go to the gym and think how many pull ups can I do?! It’s hard, it’s not fast and I’m still not there yet, but I appreciate your message and your presence in the KZbin community because you have shaped my views on my body, life and health. Thank you so much and keep doing/spreading your amazing work! You are making a change in this world xx

[@AprilJoy]

What a wonderful comment, I'm so happy to read this!

[@xingping629]

So glad you're feeling much happier now!!

[@agirlwholiveslikeabird5249]

Thank you so much for such a wonderful comment, thank you im feeling better now and thinking how many push ups I can do? I appreciate my body now I can do a lot of squats and I can ride a bicycle uphill for an hour, I never think about this beforee so thank you so much!

[@OzleyASMR]

Renee is just very enjoyable to listen to -- sweet, intelligent, and very well-spoken (plus an amazing accent). I love this video!!

[@TaylorSwiftGleek]

I appreciate the amount of work you put into your videos. Thanks Natacha :)

[@natachaoceane]

Ahh thank you sweetie! Videos like these are the ones I’m most proud of!! Xx

[@하영-x9w]

Wow, it was really funny because when I was on a diet, I was all of a sudden craving for all these foods that was high in iron. It was strange because it was only later that I found out the foods that I craved really bad were all source of high iron foods because I had low iron levels. So I learned that intuitive eating is actually listening to your body. Balancing your diet with good sources of carbs, protein, and fat really helps you to be satisfied with your meals which prevents binge or over eating. Thank you so much for this video! It was really helpful ♡

[@joey4222]

exactly!

[@Sheeeeerigirl]

I am glad you mentioned that its not suitable for people with eating disorders. I've been trying to do this and just end up bingeing each time. Thank you for this! Lots of other influencers are just pushing this and not taking into consideration their audiences. I've heard of people overeating and talking about they are intuitively eating. Anyways, great content! Loving your channel!

[@Thefitty]

*Thanks for bringing someone else to talk about this! It's refreshing to hear their point of view.* SO often our food industry hijacks our brain and screw with our proper hunger cues.

[@natachaoceane]

Any time, Renee is a master so I’d film all my nutrition videos with her if I could! 🙌🙌 that’s so much for watching and supporting sweetie 🤗

[@Thefitty]

@@natachaoceane I'm thrilled you took the time to read my comment. I know you get thousands.

[@stephyo3487]

I'm so glad you said that this is not for people who have eating disorders or anything like that because that is such an important thing. Mechanical eating saved me and it's SO beneficial to people with disordered eating.

[@clarradactyl7791]

i’ve been recovering from an ED since i was 13, and i’m 33 now. tracking calories, severely restricting, shaming foods, etc hurt my mind and body so much. after therapy and learning to exercise in a healthy ways, i started intuitively eating by listening to my body’s wants & needs, i feel so much happier and healthier.

[@alimakingmyway3006]

All day every day I think about dieting and weight loss. Trying so hard to bring back my bodies normal with food and finally intuitively eating without guilt. I've finally gotten past the binge eating portion but now I'm just trying to learn how to not let my demons keep whispering in my ears. You've been such an amazing inspiration to me and I'm sure plenty of the ED people's. Thank you so much.

[@jacobstuckey8767]

Ever since I lost weight I’ve been obsessed with counting cals. I used to try too hard to figure out what I need to maintain my weight. Thank you for bringing this up. I will definitely try this and just trust my body

[@dahliaholm3637]

This is what I wanna get to at some point... sounds amazing man I really want to get metabolically regulated and start increasing my calories bc they’ve been rly restricted for a LONg time... honestly the idea of seeing food and the gym as more than just a way to try to be okay with the way I look sounds amazing... bc I enjoy the gym a lot and I’m so tired of having an unhealthy relationship with food which I’ve had my entire life... thank u so much :)

[@Sagemirei]

I worry if I intuitively eat that my body will make me gain weight until I stabilize towards the upper range of a healthy BMI for my height. However, I prefer how I look closer to a lower/mid range healthy BMI. It is for these reasons that I track, because whenever I eat intuitively without some level of restriction and portion mindfulness I always will gain weight and settle at a higher weight. Some people might say that's my body's "ideal" weight, and to be fair I have a bigger frame size for my height (given my wrist circumference and hips and so on) but I prefer a leaner look than my body naturally wants to maintain at. I'm also short so I have less to work with and a lower BMR. Is it bad to want to resist what my body prefers to maintain at in order to fit my aesthetic preferences? I am not underweight, not even close. So I still consider this healthy--just like how "naturally skinny" people might force themselves to eat more than they're naturally inclined to because they prefer their frame with more mass. For me its the opposite.

[@carineY4ever]

same. I'm not sure what to do

[@hetakauppinennn7231]

If you don't feel quilty or feel uncomfortable around food it's ok.

[@Jackyccino]

Late answer and a total shot into the blue, but: Maybe gaining more lean muscle mass could help? In that case you can gain 5-10kg , putting you to a healthy BMI level and also allowing your body to eat as much as it apparently wants to it without having to give up your physique?

[@catharinetarquinio3400]

I agree, I also have a large frame with wide hips, large ribcage and broad shoulders, but I'm also topping the petite range for height (5'4"). I look best at 120-125, but my body consistently maintains at 130-135 with no outside input (dieting, exercise, etc.). What I've found is that, regardless of my actual weight, I can actually LOOK slimmer (closer to that 120-125 physique) when I do primarily weightlifting with 1-2 days of HIIT and eating around 1800-2000 calories than when I simply restrict my calories to 1200-1400. My BF % will actually rise, my weight will hover around 135 and I'll look less slim when I focus strictly on small portions and restriction without resistance training. It's worth a shot!

[@graceclover8697]

Sage Mirei this is the exact same thing with me

[@tessnf]

I really appreciate that you brought in a professional to talk about this! So many channels are giving out nutrition advice without having any kind of education to back them up. I'm also curious if you have ever struggled to eat enough while resistance training? I seem to need to eat so much that I can't keep up!

[@Angienee]

my mum kinda raised me on intuitive eating, and always said "eat what you crave, that is your body telling you want you need" and I honestly lived my whole life on this, and has always worked for me. The thing is not to misuse it for eating bad, that is not what it's about. I crave mostly vegetables, not so much fruits, sometimes fat etc. I just do what my body tells me to basically. Learning to listen to your body is honestly the most important thing in your life, it knows. I always know when something is lacking in vit, min etc. I really love my body and how well we communicate. Thank you for the video! you really inspire me :-) Have a nice day/night

[@muurrarium9460]

Also an upvote for your mum!

[@norajamieson7257]

Intuitive eating for the win!

[@juliaosinska195]

I have been Fighting with anorexia for 6 years. And 3 months ago I decided to do intuitive eating. It's hard and sometimes very confusing because of what's happening in my head. But I hope one day I'll learn how to live in a peace with it and eat intuitivly. Thank you for this video will watch it for sure!

[@rahafrab7052]

Hey beautiful! It's very hard I know but keep going, a whole beautiful life on the other side is waiting trust me. A channel that has really helped me during recovery is "Thisgirlaudra" I really really really recommend checking her out here and on insta, and would recommed connecting with her she's awesome. Wish you the best, keep going ❤

[@juliaosinska195]

@@rahafrab7052 thank you so much I will definitely check it out! Same back to you =)

[@KeelanTatarliovvvvv]

Any progress is good progress. There are sooo many people that feel like this. One of my best friends had a severe eating disorder. I helped her see that food isn’t the enemy, it was all the social pressure and anxiety she had. Had some really good heart to hearts. She’s doing a lot better now, but it has taken her years.

[@juliaosinska195]

@@KeelanTatarliovvvvv yes it takes a lot of time to get back on track. You're such a wonderful soul because you helped her. So many of my friends act like my illness doesn't exist or they just step back when it gets hard and don't want to spend time with me. I hope your friend will be more and more successful every day.

[@jacethekingslayer]

@@juliaosinska195 Eventually you will find some friends that understand and are willing to help you when you need it. Stay strong!

[@zulals3341]

I love you so much!!! I follow so many fitness youtubers, but the things you preach and teach feel so right and so good and healthy and positive, I can go on :D I was eating around 1500 calories last year and I had no idea, some days even less and then I would not have any energy. I started tracking macros and now I eat aroun 2.250 - 2.500, I have so much energy and I am gaining a lot of strength in the gym and I started leaning out.... by eating 1000 calories more. When I felt bad about how much I was eating, I would come to your channel. I have been working out for 4 years now and I never had a personal trainer. You sort of are my personal trainer, THANK YOU SO MUCH! I LOVE YOU.

[@ringsroses]

Thank you for this! For 15 years of my life I counted calories and went through periods of food restriction and binging on low nutrient foods. Working with a trainer I found a healthier relationship with my body and food but I appreciate finding others encouraging a positive and healthy relationship with food because it can be so easy to find people who really don't.

[@theagarcia6825]

Intuitive eating has changed my life so much and for that I thank u! Natacha you actually make my day and bring so much inspiration and positive energy into my life.. luvvv uuuu!!!! ❤️💖

[@natachaoceane]

Hey Thea!! Wow I’m so happy for you!! You’re the best! I really believe in you! Xxx love back xx

[@emilyseifriz4601]

YES. renee has so much good info, and it’s so nice to hear from a professional on this topic and not just as a random “trend” on the internet! such an important and helpful video.

[@AprilJoy]

I'm so happy to see that it is something that's being spread now - such a positive message!

[@peachxblue]

Absolutely loved this video! Renee is amazing and I can’t wait to read her book. I struggled with ED but when I went to a nutritionist, they just printed out internet recipes for me, so it wasn’t really helpful. Over the years I’ve found true intuitive eating. Travel has really helped with this process, too. I’m American and often, breakfast is a big amount of carbs (cereal, oatmeal) with protein (milk, yogurt) and some fruit. But, by traveling, I saw things like salad, soup, cheese, smoked salmon, at breakfast buffets, and find I crave like a salad AND oatmeal AND an egg or salmon for breakfast - not the standard breakfast my culture presented to me. It makes me feel more full as an athlete, and something about eating living greens and fruits for breakfast to start the day gives me more energy than just mostly grains. Anyway, ordering her books!! Thank you, Natacha.

[@hollywilliams1904]

I loved this video. I’m trying to start eating intuitively which is really hard for me. I had a parasite a couple years ago and it messed up my hunger cues so bad and caused me to over eat all the time(I literally never got full). Because of that even after it was gone I couldn’t tell when I was full so I just kept eating. Recently I realized just how much I was eating and how bad it was so I’ve made it a goal to listen to my body when I’m actually hungry and when I’m full. It is amazing how loud your body can be when you actually listen to it. I’m still learning and have a long way to go, but seeing things like this helps keep me motivated to continue to listen to my body and work on my relationship with food.

[@magidaallam]

Thank you so much for the insight! After a year of consistent fitness, i thought i had to go through counting regularly my macros to achieve certain body goals. However that idea put me through so so much stress you have no idea! Especially because i enjoy diversity in my diet and while it's very healthy, it would have been so hard to track every calorie and i'd have to change my meals to more simple ingredients. Idk it just felt so dreadful not to be able to add some seeds or extra olive oil because of the "fat" or what not. Just before i attempt a very strict cut, i decided to do a couple of weeks where i eat to my "maintenance" without tracking and just eating healthy like always. Oh boy did i see results! I wasn't bloated anymore, i was just so happy with my body and i can just enjoy food without thinking about it. Plus my performance at the gym was just enhanced! (Not needing to eat in a surplus or whatever to recover etc). I worried this whole time for nothing. I just had to trust myself and my body! I hope everyone will be able to achieve this ease in life. Food should not be stressed about, nor should we obsess over it. Channel your energy towards something else and enjoy life :) ♥️

[@natachaoceane]

Hey Magida! I totally feel you with the worrying the whole time for nothing! I definitely went through a period of overthinking everything!! I’m really happy you’ve found a place you’re happy with and that it’s working so well for you! Just keep going sweetie! Super proud of you!! Xxx

[@SunUp08]

This comment is gold. I'm at the same place right now, so i'm going to give this a go for a while.

[@christine._.3628]

I used to do intuitive eating when I was younger and I never worried about what I ate. But I didn’t eat healthy and I overate. And now, since I started my weight loss journey I started worrying about calories and started tracking. I stopped today and I’m learning to intuitive eat again and I think I’m getting there

[@mnb9162]

I think eating just when your hungry works ( intuitive) if you are not addicted to food/sugar mentally or physically.

[@AmyBunnageWellness]

Yes thank you so much for posting this! I went from counting calories and macros religiously to intuitive eating and it has been SO GAME CHANGING - I feel like this completely outlined what someone would need to know

[@amadeja156]

Amy Bunnage So happy for you girl xx

[@sameekshaagarwal8725]

I cant afford therapy right now and I have an eating disorder as a result of extreme calorie counting and trauma experience coupled with it. I cant thank you enough for this video. I was trying to eat intuitively but it didn't work. Your video is the first place which asks to start eating mechanically which makes so much sense now. Thank you and God Bless you and Renee!❤

[@kaycgrocks]

I’ve dieted and cut calories and lost a lot of weight but it led me down a path of obsessing over numbers and starving myself then binging. I have a rough number of calories I try follow but I started more recently relying on my body, listening to what it needs and when it needs to stop. I’m realising this is a lifestyle change, not a race to lose as much as possible in the shortest time. This video was very insightful and helpful, thank you guys :)

[@alexandracardoso1996]

I think I can't put in to words how much your videos have change my life style for the better. It just opened my eyes for so many things. The type of things that my intuition was trying to make me wake up to and it feels like you gave that first push and now I'm so much more insync with my body and paying atention to it, so thank you SO MUCH.

[@VICC031]

It took me a few years before I was able to properly intuitively eat (After an eating disorder). I used to eat whole jars of Peanut butter in one go. And then suddenly, and I can't pin point exactly when, I was able to be satisfied with just one tablespoon a day... And from then on it got easier and easier - I stopped caring so much about what/when I ate and just was able to focus on am I hungry? yes/no. What to I feel like eating right now? Let's have that then... and so on. It was so simple and yet so profound and freeing. This video was so encouraging (shows me how far I've come personally) and I hope it helps other people too

[@amiwoodcock6145]

I'm so glad I found your channel! I always believed in listening to your body when it comes to eating and its all about balance! So many people have been going on about macro counting in order to be in calorie deficit and I started to believe it but was really struggling with tracking all my calories!

[@AprilJoy]

Definitely stick with listening to your body! 💕

[@marmar6276]

I was really hungry and did not want to make food, but then I clicked on your video. So I made a sandwich. I literally love you Natacha!

[@shushilkumarsharma4972]

Aww, Mariela that's such a nice thing you did! 😊

[@francescarey242]

I tried undereating, it wasn't fun because of hunger and the guilt when you give in to cravings. I'm now doing intuitive eating paired with some training. I'd like to, at some point, not care about measurements and just live healthily.

[@sihamal8061]

Thank you for the video, I started intuitive eating and I wasn’t getting anywhere to find out now that it wasn’t right for me. A lot of people online misleading others, it’s really better to hear it from experts.

[@cedinke4753]

OMGOSH THANK YOU! I feel like the "intuitive eating" buzzword has been around for ages with no real explanation. I've also really never felt it was for me because I don't have a good relationship with food-yet. This sort of clarified that it's going to take me time to get to the point where I could do "intuitive eating." Thanks you so much for the research and caring enough about your audience to really explain why this works, and why some people aren't quite ready for it yet :)

[@nadiaramtell-vandrmind7321]

Such a great video! Intuitive eating helped me to stop my unhealthy relationship with food and learn to trust my body. Binge eating and emotional eating was my thing for a very long time. Self-awareness, self-acceptance, and self-love was the key to overcome the food challenges. Yes, it doesn't work overnight. Yes, it takes time to learn to listen to your body. And strongly believe that your body knows what and how to eat, we just need to listen. What helped me along the way is therapy, hypnosis, self-education, starting to care about myself, before I didn't know that I deserve love and care, everyone else was my top priority except myself. So if you are just starting your journey - I believe you can do it! There is the light at the end of the yo-yo dieting tunnel and it's my mission to help people to see it. Eating is natural and healthy, we shouldn't be stressing, obsessing, struggling with it.

[@kellykozluk1958]

So important! Natasha I hear myself so much when you talk about how you used to feel with restricting and wanting to binge. Thank you for helping me understand more what's happening in my body. And giving me hope that I can get to a healthy happy place :)

[@AprilJoy]

Glad this video has shone a little light on the subject for you! Once you learn more about it, it makes it so much easier to start eating more intuitively because it makes so much sense (because that's the way it was always supposed to be before diet culture got in the way!)

[@hettijayne]

I can't state how much of a positive effect intuitive eating has had on myself, I would track constantly, and obsess about numbers and food. And actually would tend to over eat, binge and feel guilty around food during those times of wanting to 'control' everything. For anyone who is struggling with over eating, binges, or just feeling stuck and guilty around food. I would highly highly recommend starting to listen to your body, and eating intuitively, give up on the diets for good.

[@isabellouise1995]

this is SUCH a good, informative, useful and wholesome video. the way you tackle fitness and your you tube approach is probably the best on youtube. the mix of your beautiful and funny character and the scientific background (which a lot of others lack) is fantastic. so much love and thanks xxxx

[@rolliemaniquet6858]

Thank you Natacha for introducing me to Renee Mcgregor, and this concept of intuitive eating. You have blown my thoughts and beliefs wide open in a wonderful way! Thank you. This is trans-formative information!

[@KateRussellVideos]

thank you for introducing me to intuitive eating!! I cannot even explain to you how much it has changed my life. Calorie counting lead to calorie restricting and I was so unhappy and so unhealthy. You’re such a positive influence on me, Natacha❤️

[@CassieTranthesuperfitbabe]

Yes, my goal is to be able to eat intuitively without pre-planning or over-thinking my decisions! Like Renee articulated, intuitive eating should come very naturally-despite that we were born to eat intuitively, our society has conditioned us to use far too many unrelated or faintly related variables to food. It’s one thing if your hormones are imbalanced and you need to eat based on a plan for a while, but it’s another if your metabolism is healthy and you’re wrecking your hormones with yoyo dieting! Love this video so so much-it’s so true that you don’t need to question every bite! 💓

[@SunUp08]

This is such an important video I can't even! As someone who is a regular gym goer (amateur natural bodybuilder) I totally understand the anxiety that goes with all the diet/nutrition. I've finally had enough of it, weighing and measuring and then when it comes to 'that time of the month' my cravings go absolutely wild, because I restricted myself the previous weeks. I'm tired of all the counting and endless strict structure so I'm going to start trusting my body more and relax.

[@AprilJoy]

This is amazing and so good to hear! I hope that everything's going well with your IE journey! Remember that it's not a linear process, you'll have good and bad days but it's SO worth it in the end! 💕

[@jadenwright2586]

it’s 3 am in America and I can’t stop binging her videos !! I LOVE her

[@alyshiaguan6472]

just came back from an 8 hour day of nutrition lectures and of course I still clicked on this to learn more. Such a good way of presenting intuitive eating. I'm so glad that you addressed that it's not for everyone, as it could confuse a lot of people coming from disordered eating patterns (which I had to learn the hard way).

[@allytedeschi9678]

I started doing ur functional workouts and hiit and upping my calories. You've helped me in ways no one else could. I'm serious. I've tried and struggled with an eating disorder for 3 years and I'm getting better with the help of ur videos. Would u pretty please do an updated full week of workouts so I can get more ideas from u!?

[@jessjms1181]

I can definitely see myself doing this, this is refreshing to see after being surrounded by fitness buffs that promote counting your calories. As someone who is moderately happy with their most and just wants to build muscle, I just think I’ve got to eat a bit more to fuel my body for the exercise .

[@AprilJoy]

This is great to read!

[@auhwii]

Thank you so much for this video! I'm currently working on not binging (after months of calorie counting and not eating enough) anymore and get a healthy relationship with food. I'm now counting calories again but something is different, I start to eat quite intuitevly and just add the calories afterwards. I kind of realized this thanks to this video

[@kirawrxD]

I’ve been struggling with intuitive eating for a couple years now. Thank you for this video 🙏🏻

[@soaringvlogs]

Once your body is regulated than u can listen to your body cues. Sometimes we do want something. PROCESS of intuitive eating is to talk to a guided practiionar. TRACK than you’ll gradually intuitively eat. NOT FOR people who have eating disorders. You need to be mentally and physically ready. Your body is so confused and binge eating is when you eat to excess. TWO YEARS it can take to balance leptin levels. FOOD AS FRIENDS!!!!!

[@martschicktanz8912]

I kinda keep thinking: instinctive eating refers to a time when we weren’t surrounded and seduced by food every two steps. When eating was restricted by external factors. Nowadays - without external limitations - you gotta limit yourself intrinsically. Eating intuitively or instinctively must be trained, and following this thought, what’s „instinctive“ or „intuitive“ about that when you have to train yourself? Just my two pennies to that.

[@TheJelloash]

Mart Mart the food industry makes it so difficult, once I learn about nutrition, I was amazed how much of the food in grocery stores are not ideal!

[@meghnasengupta2000]

Another way to look at food available everywhere is to tell yourself that I can get it anytime I am hungry , it's easier to eat intuitively.

[@kawtharbakhach5848]

Yeah. That's just the reality of life in a developed country though

[@lisilein2]

What you're describing is called an obesogenic environment. But that's actually part of the intuitive eating framework, at some point there is a switch to gentle nutrition, meaning taking special care to be aware of how foods make you feel long term. Usually, if you manage to eat for satiety, so in order to feel full you tend to naturally go for things that keep you full longer and without spiking or crashing your blood sugar.

[@fernie51296]

I know this is old, but from what I’ve learned about our ancestors and even many hunter gathered still around today, food isn’t as scarce or wasn’t as scarce as some people seem to imagine. It was entirely possible to overeat. The native Americans were so skilled at hunting and gathering food, eating nonstop was entirely an option. The difference between now and then doesn’t have to do with the available volume of food and more to do with the quality. Try eating only Whole Foods, fruits and vegetables, lean meat, whole grains whilst listening to your hunger cues. It’s hard to overeat calories when 75% of your plate is low calorie foods like broccoli and potatoes. Highly processed, highly palatable foods are designed, yes DESIGNED to bypass your natural instincts. The combination of fats, sugars and salts which do not exist in nature serve the purpose of maxing out consumption. Basically, intuitively eating with Whole Foods is relatively easy (so long as you’re hormonal balanced) but not so much with McDonald’s. For me, I intuitively eat most days but am a bit more conscious of my food intake if I’m eating out, or having dessert like donuts. If I have two donuts and I’m still hungry, better eat something else healthier than. Not gunna try to satiate myself with donuts. Hope that makes sense.

[@averagegoule]

I know that fasting is a controversial subject in the diet world, but it is what, for me, helped me achieve intuitive eating after stuggling with binge eating all my life. I got interested in the intermitent trend, which I started practising, and eventually did a 5 day fast. During this fast I was thinking about food all. the. time. Every second. I was watching all the cheesecake recipes available online all day long. But when I started eating again, slowly of course, I realised after a few days I wasn’t thinking about food anymore. And some days I wouldn’t eat until the end of the afternoon, just cause I wasn’t feeling any hunger. And I realised I was able to tell if I craved for protein, or carbs, etc, which I never felt before (I used to think about all my favourite foods and eating them as soon as I could any time of the day). Basically I got a « reset » in my eating habit which changed my life completely. Of course I am NOT recommending fasting, I had the chance to be in optimal health to do it but I am absolutely not saying it is chill to do it whenever you want I’m no doctor. Just sharing what it did to me. * also just wanna ad it took me some month to get there after starting intermitent, the complete fast was the ‘cherry on top’. Also it was along with a huge work on my mental state, you don’t kill binge eating in two days.

[@victorialie2352]

Great video! Really appreciate addressing who intuitive eating is -not- for. I'm currently struggling with bulimia and restrictive eating, and my attempts at intuitive eating has obviously not worked well, and in stead lead to week long binges and following restriction. Mechanical eating however, as described here, and recommended by my therapist has helped a lot, and given me some sense of life back!

[@gabriellalane3351]

I absolutely love this! I have been tracking less and less and being more free with my food choices since last year now, and a couple of weeks ago I decided to just stop tracking and it has been going so well!

[@cct7397]

Follow-up question for you and Renee: could you please specify what constitutes being “hormonally regulated”? How to know whether you are indeed “hormonally regulated”? What are the key traits? Thank you so much for sharing your personal experience while spreading inspiration and realistic, actionable tips!

[@CreepyNinja99]

You have to get hormonal tests, unfortunately. Usually losing your period indicates hormonal disbalance so that's something to watch out for.

[@Apfelbottich]

thank you for bringing renee to your channel, I've purchased CUT. and it made me feel amazing. I've been the same weight for about 9 years (I'm 27) and people always ask me how I do it.. the thing she said about being able to listen to your hunger cues actually maskes sense in my case. I feel so grateful for my body right now you two are amazing

[@loisgower6692]

I was just looking into intuitive eating tonight so this was perfect timing - thank you so much ♥️♥️

[@natachaoceane]

Hey Lois! I love how things always come together at th right times!! Hope this helped clear up anything!! Lots of love xx

[@kiliya89]

As someone who feels stuck in dieting & who can't recall a time that they ate 'intuitively' without it being gaining weight, it's super interesting to hear the process and how she recommends seeking help to implement mechanical eating as a stepping stone to regulating our eating patterns. It can be very hard to make the leap and trust that your body is capable of taking care of itself and sending the right hormonal signals, etc. I do appreciate you collaborating with others to bring us new sources of info on this channel! ❤️

[@pavithrapadmanabhabharathi2507]

It is extremely useful. For someone who has been battling over weight forever now, when I decided to take make a lifestyle change, there was so much information out there some say follow a structure, some say listen to your body but none was so comprehensive like the ones you have shared where you have addressed each of us at different stages. After watching your video I understood that i need to follow mechanical eating and nutrition plan till few years my hormone heal and then graduate this when the time is right. Thanks a ton

[@beccaspragg1380]

This is such an important video. Tik tok is all about the intuitive eating right now I find, and frankly some of us just aren’t ready yet and we need to track and watch until we are level out.

[@velvethologram]

Fantastic video, Natacha. This is something I've been wondering about myself. As someone with a long history of disordered eating (which has shown itself in basically every way), it's a place that I'd like to get to, but I'm aware of how I could fall back into old habits if not done mindfully & from the right mindset. Thanks so much for sharing more info on this topic, it's greatly appreciated

[@melissakreuger747]

I’m sooooo happy and excited when you’ve uploaded a new video! You are my fave! ❤️ At the moment I’m restricting my food again (I don’t even know why!?) but after this video I feel more confident and inspired about just listening to my body again and give it what it needs. THANK YOU THANK YOU THANK YOU.

[@randomilol14]

I’m slowly relearning to eat again after years of anorexia, binging and orthorexia. This video is really helping me get to my goal. Thank u both for this video. 🙏🏼🙌🏼❤️

[@FoxxieMonoxide]

I just stopped dieting after 20 years and am on day two of intuitive eating and loving it. You are really lovely, I’m going to subscribe, thank you 💜

[@RosesareRed38]

THANK YOU SO MUCH NATACHA! I used to eat 1200-1700 calories a day, where 1700 was the days I exercised and 1200 on my rest days. I felt like crap! I didnt know why because I thought you need to eat less than you burn to lose weight right?! Turns out I was severely undereating and my fat loss had stalled at 151 lbs. I’ve slowly increased my calories to 2400 and I feel SO MUCH BETTER. Why do we preach starvation diets?! I also eat whole foods most of the time and 20% whatever I want!

[@tiaelisha2366]

Love you two together xx Hope you’ve had a good week so far xx

[@louisepalmer313]

Thank you for allowing others to learn about intuitive eating. I am brand new to understanding what this is and appreciate your explanation

[@therapeuticeating8603]

Instincts and intuition are quite different - an instinct by definition is a behavior. Intuition, rather, is an alignment of neuronal pathways and has a way of inducing positive body reactions but which was initiating by a thought or idea. Not to detract from this amazing video because I appreciate it VERY MUCH - I created something called Therapeutic Eating to take into account that we all come with a past (and many people suffer from trauma so they lack an authentic connection to their bodies because they've lost trust making intuitive eating a secondary process to healing the trauma - which needs to be primary. This is so many more people - 70% of Americans alone). ANYWAY! Tangent! Thank you....I think there's a lot of progress and innovation to be had on this topic and I definitely feel a responsibility to help. Thanks Natacha!

[@vividgreenvegan9286]

I loved this video. Thank you. I trie to eat intuitively, too. But it is hard when you work at an office all day. Because you can't cook a great nutritious meal in the afternoon when you start feeling hungry. You have to be somewhat prepared and that makes it harder. But not thinking about the calories or time of day has helped me a lot lately. I really enjoy your videos and just started your Build. guide. It's really great. Much love from Munich, Germany :)

[@pamcake958]

My biggest issue is - trust - I don’t trust my body to know what’s best for me. And, I know that this is all in my head. Plus, I have this mental image of my “ideal” aesthetic that I KNOW isn’t where I’m naturally meant to be - but - it’s still something I fight with every day.

[@LK-oq1nf]

I love your videos 😍 I love how you're clarifying the buzzword intuitive eating. You intuitively eating has inspired me and I'm soooo happy with it. My thoughts don't revolve around food anymore, I feel leaner and stronger than ever ( don't weight myself anymore). I'm kind of sad that you never mentioned the book by Evelyn tribole and Elyse resch. For me they are the first ones that brought up the anti diet movement. Also Im kind of surprised to hear that you're saying it's not for people with EDs. A lot of people argue (include Evelyn tribole the woman who wrote the book in the 80s) that extreme hunger is also part of the intuitive eating process. That after restricting for a long time you will binge eat, but once your body trusts you not to be restricted anymore, your normal hunger cues will come back.

[@cattibrieplank386]

Thank you so much for addressing this, I've been trying to explain to people what I'm doing and haven't found the right words! Love your content.

[@paulam5864]

Love your energy Natasha! I’m glad you are doing so much better regarding your ED. ED kill so many people and they are so unnecessary. As someone who else has recovered from An ED, I need to remember that my weight or size is not necessarily an indicator of my recovery, health or fitness unless I’m dangerously over or underweight due to my thinking and resulting behavior with food. ( ie dieting, binging, restricting) People can be what is considered fat and still be healthy and fully recovered from and ED. Natasha your body right now is culturally the “healthy fit” picture we are told is the ideal. Many young women when recovered won’t even come close to what you look like unless they get obsessed again with food and body size/ weight. I am not saying you are obsessed. Some people have a lot of psychological work to do before they can be as balanced as you seem to be. Some may never get there and that message needs more attention. There are too many suffering beating themselves up because they did not end up looking the way we expect ourself to look yet they are recovered and really healthy. There is a nagging thought that tortured them or subconsciously sabotages their Nikita to accept and love themselves just as they are. This drains the spirit and affects the rest of their life adversely. We cannot be giving our all to life when we think we are not good enough yet. Or we give too much because we think we are not good enough unless we do. A lifetime of that is tragic. Once again your exercise videos have great energy and happiness. I just want to shout out to women that we need to be careful of what we are really looking for when seeking health and realize that health can be measured in many other ways besides being super lean and ripped. Another thing to consider is over exercise can be a disorder in its self and all the emphasis on extreme fitness is not necessarily the holy grail we are sold. Thanks for hearing me out - Stay safe! Love, Paula💗

[@paulam5864]

Also I LOVE Intuitive Eating! Yay! Thank you!

[@llizz56]

You're amazing and these videos show how professional your approach is Natacha. Thank you to both of you.

[@KelseyKamify]

Wow this is so cool that you’ve done this. Using your platform to educate your viewers is awesome. Love and appreciate this

[@jennifermccarthy3300]

This was really interesting. Love your videos ❤️❤️❤️

[@natachaoceane]

Thank you so much Jenny!! All my love xx

[@margotvandewater8776]

Thanks for this video. I really needed to hear this. Recently I have started eating intuitively after many years of "hating on" my body. I feel so much better, happier, healthier - and I have more energy to dedicate to my relationships so it's a win win! :)

[@cocowhite588]

Hopefully one day I’ll eat intuitively, but now I really need to count my macros otherwise I’ll end under eating 🤦🏻‍♀️, however I’m getting better and better 💛🙌🏻.

[@catieryan3883]

this was so helpful!! I always hear the term intuitive eating but no one ever has properly explained it!! I love all ur videos xxxxx

[@kseniaignatenko]

Thank you so much! I've been trying to eat intuitively for the past 4 months but some aspects of it were not very clear to me. Renee and you really inspired me! Can't wait for more videos like that

[@singlesidedampersand]

i had an eating disorder for some 10 years. by the end of it, i was bingeing hardcore, overexercising to the point of injury, and i had wild orthorexic rules and engaged in obsessive calorie tracking, eating almost no fat in my diet because it terrified me. i started on IE, at first very lightly by trying to not track my calories and trying to eat more fear foods without counting macros, and then more seriously after i read evelyn tribole and elyse resch's book. i started by trying to meditate every meal on how hungry i was before and after, i stopped exercising so hard in order to really understand my baseline hunger, i introduced new foods and ate at them slowly to really taste them... and, i dunno, i had a BAD eating disorder. but still, IE worked for me. and now, a couple years later, i just eat, exercise, etc. very intuitively and i don't think about food very often except to wonder what's in my fridge. just my two cents- i'm not a nutritionist. but i'm not really sure i understand why IE is not being recommended for people with EDs. i'm not the only i person i know who transitioned from an ED to IE.

[@heavenabove300]

Thank you! "Food are friends" is going to stick with me forever!!!

[@luciamonedero1999]

Hiii!! 😊I discovered your channel two days ago and I've been watching literally every video from the beginning 😂 I think this is going to be my discovery of the year!

[@leahbrigman8068]

Thanks for the great video. Renee seems so knowledgeable, kind, and patient. Very informative.

[@meganohalloran9540]

This video helped me so much, it made me realize its ok to have different hunger levels depending on the day!

[@miyounova]

I love this topic and I LOVE seeing the more serious side of you 😊 It's also really interesting to have someone else's point of view and knowledge. Thank you Natacha for your efforts and thank you Renee for your time!

[@lauracastro6967]

This was such an incredibly helpful video. Thank you both!!💕

[@natachaoceane]

You’re welcome Laura!! All my love xxx

[@iamsomeone8266]

I try stay away from high sugar and high salty foods I like intuitive eating But I used to have an eating disorder with calories but I was never anorexic However I like sugary foods

[@lotteberendsen9785]

This video helped me so so so much. Thank you for this 🙏❤️

[@natachaoceane]

Hey Lotte (: thank you so much for watching! I’m really happy you found it helpful!! All my love xx

[@YvonneFr23]

Ohhh interesting! Love that you did a video on this topic. Love how much effort you put in your videos, youre an inspiration! All the love from Germany as always!! x

[@mariamichael929]

Honestly Natacha Its like you read my mind, you post the right videos at the right time every goddam time! Love u so much❤️❤️ you have no idea how much you have helped me mentally and physically😩💞

[@lifelongSummergirl]

I was always fearing hunger which is why I was always trying to have enough food every day. This means I was eating before classes even if I wasn't hungry or again between classes because I was so afraid to get hungry during class....so weird right. And even while eating I would buy more food at lunch because of that fear and I would eat way more than I really needed. I don't kow if other people have that... Now I only need to eat twice or three times a day, sometimes 5 if I crave snacks. And I'm back to my fitness game which is great. Your videos are always saved on Instagram and they motivate and inspire me SOOOO much :) Merci beaucoup pour être une vraie personne! Ca m'a vraiment montrer qu'on peut manger bien et qu'on peut faire ce qu'on veut et en même temps faire du fitness et de vivre comme une personne normal! Only Love