Regardless of which version of the IE book you have, look at the Index in the front for the chapter on Stages. Most of us (myself included!) read the entire IE book, but somehow this chapter eludes us. My thoughts are that Diet Culture has us so captured that we automatically seek out the 'To Do' without looking enough at the foundational reasoning upon which this (IE) process builds. 

Stage One: Readiness - Hitting Diet Bottom can and usually is (thought to be) as simple as saying to one's self "I will NEVER diet again." While that is very heartfelt and needs to be affirmed to/by one's self, unless a good and strong evaluation of the role dieting has played in your life, it near impossible to 'know your enemy', thus preparing & being able to overcome it (Diet Culture). This Stage need not take long - a few days or week's worth of time - but it is a very valuable understanding of what it IS that you are up against. Examining and pondering IE Principle 1 - Reject the Diet Mentality is all that needs to be undertaken at this Stage. Further, Rejecting Diet Mentality is an ongoing effort as well as is a part of ALL 10 IE Principles. As a person is able to embrace this Stage, the better s/he will be able to utilize rejecting Diet (& Culture!) Mentality in all the other IE Principles.

A Journey of a Thousand Miles Begins With a Single Footstep. - Chinese Proverb

Instead Intuitive Eating suggests (IE = no rules!) that each person begin an exploration of one's eating choices and habits. That effort is only a search for information, its not a succeed/fail undertaking. Doing that begins the process of reconnecting with one's body which results in choosing to honor that same body as it has always required.

Difficult as it can be - examining what one finds to be Diet Culture in your life - is a necessary and excellent basis for turning away from Diet Culture, then progressing towards reclaiming how one's body has  always wanted to be fed as well as is its eating birth right.

Intuitive Eating has taken a bit to shift my brain but I can see it taking hold. 

Im surprised about how relieved I feel. I don’t feel superficial excitement but I also don’t feel overwhelming stress. I just feel at peace. 

Not sure if anyone else gets what I am saying but I am confident in my journey to being healthier and happier (at whatever weight I may be or end up at).  Focus is on energy and feeling better! 

I’m so glad the email for the new community came today; on Monday I got the news that my A1C has me at 6.4, the very top of pre-diabetes. My father and his mother were both Type 2 diabetics.

I’m frustrated and sad because I eat (I think) fairly healthy. But that’s with rose colored glasses because I snack at night and probably my portions are too big (eat for the taste, not fullness).

I read Intuitive Eating a few years ago but haven’t “done the program” you might say.

In time the term - Diet Culture – has appeared referring to origins that come from the human world we live in. Influence of others’ opinions in forms of direct verbal input,

“Looks like you have gained weight?”

“I’m going to get fat.”

“Its not healthy to eat this or be too heavy.”

“That food is not healthy.”

“No one will like/love me if I am not thin and beautiful.”

Plus media reinforcement in thinner images and bombardment of diet messages.

The result of these messages have been INternalized - into Diet Mentality - by individuals so that they come to believe,

“I am fat. I must constantly endeavor to be thin/thinner.”

“I can not trust my body. (which will eat uncontrollably)”

“I will never be liked/loved if I am not the ideal that everyone else expects.”

“My body is flawed. I must force it to become what IS acceptable and desired.”

The Intuitive Eating process has been developed over time and experience working with people caught up in their own Diet Mentality. Releasing those INternal beliefs is a major part of the initial process. This begins with each person identifying their own mental assumptions (aka beliefs) and dieting type habits. The next step is to recognize the EXternal sources that reinforce those beliefs and practices. So when one views a well crafted ‘thin’ image advertisement and a thought of “I’m not thin enough.” comes to mind, that person is able to catch that thought and say to one’s self “That’s diet mentality!” As one begins to break the reflex to respond to such triggers, reconnecting to genuine and self/body honoring responses can form and take hold.

We will continue to live in a world that is Diet Culture in nature. After all, this is big $$$ for those who sell related products and services! But each person can choose whether or not one wishes to live in a state of Diet Mentality. That state of being is one of constant self doubt and torture in the forms of restrictive eating, manic exercise and attempting to please people but never one’s self. Life is too short and unpleasant enough. I choose personal freedom and contentment. Thank you Intuitive Eating or helping me to gift that to and for myself.