Starting Intuitive Eating can be a bit overwhelming - 10 Principles to know and use as guide lines. But there is a better 'guide' that is seldom looked at or even used - The Intuitive Eating STAGES.
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
Stage Two: Exploration - Conscious Learning and Pursuit of Pleasure. This is the 'To Do' part of Intuitive Eating. Previous IE'ers have thought of this stage to being like a scientist doing an experiment - the goal is information. This effort can be plagued by Diet Culture's gremlin whispering 'Failure!' at you every time you don't follow the (IE Principle) 'rules', but remind yourself that perfection is NOT a goal, honoring your body (as it IS) remains the objective.
The IE Principles usually associated with this Stage are - Honor Your Hunger, Make Peace With Food, Discover the Satisfaction Factor and Feel Your Fullness. This Stage is not only about gathering information, its the beginning of re-connecting with your body. For only as you discover and make use of your own body's guidance will you slowly release and replace Diet Culture AND Diet Mentality's grip on you. Some members consider this Stage to be rather like de-processing one's self from a cult (Diet Culture).
The IE Principles are 'sign posts', not an exacting map, for an IE Journey
Stage Three: Crystallization. IF a person has made a good effort at working through Stage Two, an 'awakening' usually occurs when the Principles practiced start to become more automatic or natural. This can be an exhilarating moment that helps to encourage you onward with your IE Journey. The IE Principles that are associated and made use of at this Stage of an IE Journey are - Challenge the Food Police, Cope With Your Emoticons With Kindness and Respect Your Body. People find that they are ready to base their (IE) actions INternally (body driven) instead of EXternally (Diet Culture) directed. Diet Culture is fact loosing its grip and (internal) Diet Mentality is assessed and slowly moved out of the driver's seat. You are more able to stand on your own two feet while [politely] disregarding Diet Culture.
Stage Four: The Intuitive Eater Awakens. Most IE Journey'ers don't fell they need support at this Stage, but I want to include it so those in earlier Stage can find encouragement. This is the (IE) Stage of 'refinement' - IE practices are more naturally employed and improvements can occur & are welcomed. You are ready for the last IE Principles of - Movement - Feel The Difference & Honor Your Health - Gentle Nutrition. These Principles, which are usual hallmarks of Diet Culture, can now be made use of by and for your body's reasons.
Stage Five: - Treasure The Pleasure. Reclaiming your eating birth right has happened! Its not 'perfect' and will not happen each and every time, but it has become more automatic as well as desirable. You have not only made Peace with Food, your Body, but also with Diet Culture which remains active in the world you are a part of. Intuitive Eating remains a process that you do as needed/desired to assist your body, not 'rule' it.
The Journey goes on . . .
