"... most of the testers ate less. But the dieters in the group did the opposite. If they had the shake first, they actually ate more during the taste test. It appeared that because they had 'blown' their diet anyway, they decided they might as well just eat more food.... The researchers called this cycle of dieting, breaking the diet and then overeating the 'what-the-hell' effect."
"Intuitive Eating" is reverse-engineered from the "what-the-hell effect." Step 1 is to convince yourself that this isn't a diet and you are completely disconnected from the "diet culture." Step 2 is to observe your patterns of hunger attentively. Step 3 is to very attentively observe your relationship to all the various foods. How do you really feel?
I'm putting all this in my own words, so let me add, in my own words, that this sounds soooo boring. I look ahead to see how many more steps, and there are 10!
Let me try to compress the next 7 steps into as few words as possible — damn the steps format: Eat mindfully. Be kind to yourself. Enjoy life in your body.
