Hunger Directed Eating Step 5: Willpower & Inside-Out Nutrition

[Cizol1]

How often should one exercise while eating what one really wants? I feel like I have to excessive when I eat sweets, I feel guilty not doing anything about it I guess lol. Is it okay to eat a treat when one is neither hungry nor full?

[Dextreism]

This is totatlly helpfull for me I can't wait for more videos!!

[radiantchristina]

more videos pleeeeeeez

[Zzzzz5959]

You saved my life.

[radiantchristina]

i am assuming you are no longer vegetarian? did you just forget about all you witnessed on the cattle ranch? anywhoooo.......you can get plenty of protein on a vegetarian diet.

[josielenore]

@radiantchristina absolutely there are excellent sources of vegetarian and vegan protein....

[ayidas]

Wow you are absolutely right. I have noticed that eating french fries at lunch time will completely knock me out when I get back to work. It makes it almost impossible for me to stay awake. I never thought about analyzing that connection between all of the food I eat, however. Thank you!

[josielenore]

@ayidas Right?! It is amazing and so powerful when we make those connections. I realize that certain foods would make me really prone to feeling sad and down. I would think it was the circumstances I was facing but realized it was actually the cinnamon roll!! :) The most powerful part is that how when we realize the connection we internalize it and GENUINELY don't want those foods because rather than thinking of the good taste we immediately think of falling asleep at our desk :)

[spreadthelovexoxo]

Good ones would include oatmeal. Bad would be something really sugary like a donut, or pastry.

[josielenore]

@spreadthelovexoxo I so hear you on the sugary donut!!

[dhyanmandana]

audiobooks?? audiobooks??? where, when?? woowww I'd buy a million and give it to my sister, my freinds, everybody I know!!

You know, what you say it's not only helping me A LOT with food, but is making a different person of me. I feel more centred, more in control of my life... and I know myself better, I perceive my body and my thoughts better.

I am so grateful.

Thank you, a million times.

[josielenore]

@dhyanmandana Oh you completely made my day! Wow thank YOU a million times for taking the time to say the exact words I needed to hear after spending a month of 8 hour days in the recording studio!!!! Thank you thank you thank you- it means the world to know that this endeavor is actually reaching into peoples lives and supporting them in the changes they long to make!!!

[sjohnson7492]

Josie I just found your videos today and I love them!! I have read the book Intuitive Eating so many times but found myself frustrated with it...you make it so much easier to understand. I feel like you know every "exception" I thought I had! Thank you for what you are doing..you have no idea how you are transforming others' lives. Do you have a book coming out soon so I can carry you around with me?? LOL...would buy it in a heartbeat!

[josielenore]

@sjohnson7492 Oh wow your comment was food for my soul let me tell ya! I've been in the studio all week recording the audio for my first book and just an hour ago I was having a moment of...wait, there are people out there who want this right?....and I actually laughed aloud with a sweet joy when I read your kind note! Thanks from the bottom of my heart!!!

[josielenore]

@sjohnson7492 Oh thank you so much! Wow your message came at just the time I needed it...really thank you so much- YES I do have a book I have been in the recording studio for the past month several hours a day- that's why your note was so uplifting ...to know that the time and energy I am investing is really making a difference where I want it to...in people's lives. I have 5 audiobooks coming out the first will be on Hunger Directed Eating and should be out by the new year!!!

[getfithavfunbestrong]

i was wondering about those times when you aren't able to eat when you're hungry. should you eat when you can even if your hunger has passed?

[josielenore]

@getfithavfunbestrong In those cases your body will take a meal from your 'offline storage' on your hips stomach or thighs and convert stored fat into the fuel you need. So you only need to eat when hungry prompts you again...because if the hunger signals go away your body has already taken care of things :)

[getfithavfunbestrong]

@josielenore thanks so much! I never thought of it like that before!

[henaautumn]

Josie - Could you please provide a video explaining how exercise incorporates into HDE and what is binge exercising along with the HDE and what is more acceptable. Perhaps some kind of guidelines regarding the exercising along with the HDE? Also, how long did it take for your weight to come off (35lbs I think) and how fast did it come off? Were you exercising at the same time you were utilizing the HDE? I saw your posts went from 2 years ago to 3 or 4 months ago?  Did it take that long?

[jake505710]

Josie, your approach to eating has completely revolutionized my outlook on food. I am really grateful for all the info on the first two types of eating, which are diet-related, and the solution--hunger directed eating. I am curious, do you have more info on the other three issues: the emotional eating ones? I really struggle with the wound licking, the mean girl munchies, and the recreational eating, and would love to find a resource to learn more about these.

[josielenore]

@jake505710 Wow thank you so much for such incredibly kind supportive words! Yes, I do have entire books written on each of the 5 types of non hunger eating. I am working in order here on youtube (and in the recording studios for the audiobooks). I can empathize that it feels much slower than we'd like....feel free to email me at josie (at) thinenious (dot) com if you have any specific questions I can help you with in the meantime!

[kfox9816]

josie please do more videos! Ive looked at a ton of Intuitive Eating videos on You Tube and yours are THE BEST!!!!

[jojomcrrox]

I've been having such a hard time with HDE the past few weeks because stress is hitting me full force! I binged on halloween candy the past 3 days! I don't know what it is... could it be that I am still gasping for food? Could it be another form of emotional eating? I feel like i've hit a dead end and i just keep gaining heaps of weight and all that makes me want to do is restrict. I feel like I will never escape this binge problem I have :(

[1BoysAreSmelly]

heyy remember when you were saying how you felt less smart after eating a cupcake in the middle of the day. so now you choose to eat them when you dont have to do critical thinking,,, omg, so thats why ppl traditionally eat desserts after dinner :P

[CandiedCloverFlowers]

Energizing, clean fuel: Miso soup, green onions, buckwheat noodles and an egg scrambled in the boiling soup broth ( Mmmmm! <3 <3), watermelon, apples, fresh squeezed orange juice, sushi.

Fog-maker foods: sugary coffees, yoghurt, ice cream, cake, donuts, and, this one is big, cheese. Oh my poor skin, it does not like coffee or ice cream or cheese. D;

[josielenore]

@Starlette108 Oh no! That's the amazing part... by listening to your body's hunger and satisfaction signals you will actually be losing weight in all three of the phases. I lost several dress sizes while I was still in phase 1...(and there was much cheesecake involved :) ...and I actually lost it rather quickly. Thanks for bringing this up...I will make sure I clarify that point in the future....You are right it would be SO NOT appealing to pack on 20lbs on the route to weight loss. :)

[abbyluvcorn]

i was wondering if you gained weight during the first transition? because you're right, I am going through the "gasping for food" stage now that I decided to let go of food restrictions, but it's been almost 2 months and I still am "gasping". I've gained noticeable amount of weight and was wondering if that's normal...I know if i start worrying I'll go back to dieting and I can't go back now!

[josielenore]

@abbyluvcorn Ah I know that place....and YES I was there too for a long time...you are very wise to know yourself so well that the worrying can push ya right back into dieting. Without knowing all the details the three things that could be going on are a) you dieting so intensely for so long that there is a long rebound b) that you still sort of have the break on or are using HDE as a "diet rule" and/or c) that there are other non-hunger eatings going on...feel free to email me at-->

[josielenore]

@abbyluvcorn pt 2. Feel free to email me at josie{at}thingenious{dot}com if you want to tell me more details and we can see what we can do to bring the gasping to a nice gentle end... because again I know that place and the indecision of "should I go back to dieting" can be really stress inducing and throw us into the Mean Girl Munchies or Licking Our Wounds etc.

josielenore 1 second ago

[xCowsCanFly]

can eating intuitively make you as thin as twiggy?

[josielenore]

@xCowsCanFly Hmm... when we look around the world at people who eat this way their builds are very lean. In a loving big sister protective way I invite you to consider being careful about wanting to look like someone else at your ideal weight...it seems harmless but what can be happening at a deeper level is setting yourself up to chase something you can't hold onto. Even if you weighed the exact same # as twiggy you may look a little different and not feel ok with it....does that make sense?

[xCowsCanFly]

@josielenore yes, it does. i know, it's impossible to be exactly like someone else. i guess, its just better to know whats right for my body but sometimes i still wish that i was as thin as her. its something im working on, accepting my own body. thank you for answering though. i love your videos :)

[josielenore]

@xCowsCanFly You are really wise my friend! One thing that might be fun to explore is to ask yourself "If I was as thin as Twiggy I would..." and write out what would be different...how you'd feel...because ultimately in life we are not after the money or the thinness we are really after the feeling we think we'll have behind them....so once you answer the question you will know the feeling you are deeply longing for and can strategize tons of ways to arrive at that place...what do ya think?

[randomaccount39]

josie you are extremely fabulous and great. thank you so much cant wait for your next video : )

[josielenore]

@randomaccount39 Wow thank you!!! Do you have any idea how fabulous it is to open my inbox and see your kind incredibly words there....thanks..you really made me smile! I am so glad that you are finding this information useful!!!

[mangooh89]

Josie you are a gift to us all. You change lives with your videos.

I am forever grateful to you for how your lessons have revitalized my eating and life.

Can we replace Dr. Phil with you?

[josielenore]

@mangooh89 Oh wow thank you!!!! Ha! Yes, lets create our own show that goes on at the same time as Dr Phil! Wannbe my co-host? I am so glad to hear that what I've shared has revitalized your eating and life- wow that is the most gratifying comment I can receive!!!!!! That is my goal and it feels so amazing to hear that it is working. Thanks so much for your incredibly fun comment ....made my day!!!

[mangooh89]

@josielenore Watch out Dr. Phil! You address the full range of issues associated with binge eating and recovery unlike many others; task-oriented coping was personally the ah-ha concept for me, it's something I [try] to practice daily. I will watch your videos forever, you are AMAZING!

(I wish my professors adopted your methods of greatness).

[MsRoustine]

Dear Josie, thank you again for your answer. You suggested one to one coaching and now - having overeaten for licking the wounds reasons, I think this may be a good idea. I've gave up diets but unsolved problems are overwhelming so I resort to overeating. This is frustrating because I thought I was truly free from this. In any case I will be awaiting your next videos. But I can already say you've changed my life. Thanks!

[josielenore]

@MsRoustine Oh thank you those are very kind and significant words. I truly know the pain and disappointment of Licking Your Wounds...Its like 'Wait isn't the problem painful enough and then I go and eat on top of it and hurt even more! Really?" There is hope and a solution. One incredibly helpful thing was listening to Anthony Robbins Lessons in Mastery and Live with Passion and Jack Canfield Success Principles..you might be able to find them at the library. They give great empowering info

[shineefanful]

I'm a student nd if I had only veggies for lunch then I would have any energy for the rest of the day bt if I had tortilla wrap with veggies then I would feel better.... Nd idk what is good lunch to have for the day bcuz I'm a student plz help me here

[mollabob]

Baked potato has me literally drooling on my desk, snoring within 30 mins. It's like being shot with a tranquiliser gun!

[RichardPapen1]

"graduate work in psychology". where? do you have a bachelor and where from? please list your credentials if you are to be coaching.

[AbiJadiru]

HIGH energy foods= LENTILS: Amy's brand lentil vegetable soup OR boil 1 can veg broth, 4 cups water, 1 cup lentils, pepper, garlic powder, & onion powder, then cook on medium heat until soft....mix in vegetables to make soup or drain and eat plain. SPINACH SMOOTHIES: take your favorite smoothie and blend in 1-2 handfuls spinach. my mom's recipe: spinach, 2/3 cup orange juice, 2/3 cup water, 1/2 apple, 1/4 lemon, a few frozen strawberries, & big handful frozen blueberries...blend. Delicious!

[josielenore]

@AbiJadiru Wow you sound like you are an amazing chef!!!

[AbiJadiru]

@josielenore Thank you! : ) Love your videos. They are helpful. You are VERY wise about the psychology of eating/overeating.

[elfe1982]

By eating a balanced vegan diet you could liturally eat 1kg! of protein a day! Yes i know the feeling, animal foods make us feel more full, cause they are exrtremly dense and heavy to our digestive system. Thats why most of us don't feel hungry for a long time after they ate it. But is it ethically justifiable to eat animals from conventional factory farms? Is our world in the position to only think about personal wellbeing instead of the whole?

[josielenore]

@elfe1982 Yes! There are many wonderful sources of vegan protein brown rice protein, green pea protein, hemp, nuts, grains, seeds. I think you may have misunderstood me... I was in no way saying that animal based protein is in any way superior to or more filling than plant based. Hmm? I'm wondering if you thought I was saying that because I referenced vegetarianism.?  Yikes, not my point! Thanks for bringing this up its important to have an opportunity to share the value of vegan protein!

[elfe1982]

Funny you mention the protein thing.. protein is the end product that our body uses to build itself. Protein is a composition of amino acids. Our body needs 20 of them to produce proteins. Our body produces 11 or now scientists say 12 of them self. So we actually only need 8-9 essential amio acids to take in with our food. Now comes the amazig part- plantfoods, specially whole grains, rice, beans, potatoes have all 9 amino acids we need. Even fruits and veggies contain at least 4 of them..

[jojomcrrox]

Fruit - any fruit - makes me feel so clean and wonderful and amazing! Especially when I make fresh juice out of the fruits, it doesn't leave that rancid aftertaste of sugar like store bought juices do but it tastes so amazing and just wonderful :) I feel absolutely horrible and lethargic and stomach achey after I eat the addictive burger and fries combination and sadly enough whenever I eat Indian food (which is kind of our "family food" if you know what I mean lol)

[xCowsCanFly]

i havent found many foods yet but whenever i have oatmeal it makes me feel really calm, even as im eating it!!

things that makes me feel grump afterwards are things like doughnuts, and carby snacks.. but for me that worse are french fries! they ruin my day. so i tend not to have them anymore.

:D

[josielenore]

@xCowsCanFly Oh I like that...the calming effect of oatmeal. That's a great point, it is warm and soothing! Haha....yes I so know that place where eating something can ruin how you feel for most your day!!!  :D

[MsRoustine]

Josie, please make a video about the underlying causes of overeating and about tackling those before or when we approach hunger directed eating.

As to your current video, you're right. My beloved chocolate digestives make me feel stuffed and heavy and sluggish. When I realised this I reduced them by 90%

[josielenore]

@MsRoustine Yes! I will definitely make vids about the underlying causes...have you watched the June 29th "overview" video? It gives an overview of the 5 underlying causes of overeating and I am making vids about each one in order. This series is about the first type "Gasping for Food". I can appreciate if it feels like they aren't coming fast enough!! I offer one to one coaching if that feels like it might help get the info you need more quickly!

[MsRoustine]

@josielenore Thank you for your reply. I have a HUGE problem with licking the wound thing and learnt helplessness, although progress made on other fronts:) I would love to un-learn my acquired poor stress handling skills and replace them with solution oriented. My recent binge, totally out of the blue, took me by surprise and I wonder if there is a way to STOP this urge it before it takes you over.

[misslilycherry]

I'm so glad you tackled this issue as it was something I had conflicting beliefs about, you made perfect sense. My issue seems to be that I feel that I cant do it, I can't stop to think and assess, ive eaten the packet of doughnuts before ive decided if im hungry or not! Do you have strategies for that?

[josielenore]

@misslilycherry Yes I can really relate to those conflicting beliefs. Now we can approach eating in a way that supports us from a psychological as well as physiological standpoint! Yes the issue you write about is really common. such a small space to reply here but I think this is an indicator that Gasping for Food isn't the only type of Non Hunger Eating going on. HDE only apply to the gasping response. Do any of the other 4 (from "overview" video) sound like they may be playing a role?

[Fuchsmietz]

Oh my god. I am going through psycho therapy right now and I have always struggled with non hunger eating. I am not overweight but I always ate like 300 Kalories one day to get skinnier and then 5000 the next day because I just could not handle it. And I beat myself up because I was not able to do a 300 calorie diet...My therapist told me a lot of things but I never really accepted these things. Your videos totally made me get the point oft everything! Thank you! I am from Germany by the way :-)

[josielenore]

@Fuchsmietz Oh wow that feels so incredibly good for me to hear that I am presenting this information in a way that totally makes you get the point of it!! I too went to various counselors and was always so incredibly frustrated when they couldn't give me the information I needed in this specific area. Oh wow I am so glad that I am able to get this info to you all the way in Germany.. I've been there a couple of times it is so clean and lovely!!! Cheers!

[coolchick0569]

Wow ANOTHER great video thankyou!! :) So foods that make me feel really good: Specifically quinoa salad, any type of vegetable, water (even though its not a food...just when i'm hydrated i feel so much better during the day) turkey sandwiches on wheat bread etc! Foods that make me feel bad: Candy, pumpkin cookies (i know becuase i had a few today...) cake, nutella (in high amounts...) and frostings. By the way, thankyou so so much for replying to my email! I emailed you back! :) you're the best!

[josielenore]

@coolchick0569 Ahhh quinoa...wow I love love love it...in fact thanks to you I'm going to cook a batch today! Ok I had to laugh when I got to "nutella....in high amounts" oh I've been there :) Oh thanks for the heads up I'll go look for your reply email (always feel free to email me at josie {at} thingenious {dot} com!!

[ReillyAJ]

ty.

[josielenore]

@ReillyAJ  yw.

[msvioletsun24]

oh this is so insightful! makes total sense, i wonder why I never considered the way i feel as being a strong-enough reason to avoid or enjoy certain foods instead of stressing myself out with guilt! .. i am now a much wiser consumer thanks to this video! Seriously, I think this step is the one that brings closure to many of my questions :)

[josielenore]

@msvioletsun24 oh I am so glad it makes total sense for you! I know fore me I never considered the way I felt was because I was so busy feeling guilty I didn't even truly notice how I felt physiologically. So so glad this brings closure to your questions- yay!

[loloj7]

i love you enthusiastic attitude! you're hilarious and very inspirational! i'm hoping to conquer this emotional eating now!

[josielenore]

@loloj7 Oh wow thanks! That is so nice of you to say..."hilarious" is such a great compliment- thanks! Yes I am behind you my friend go forth and gently conquer that emotional eating!!!

[anniesarah]

your videos are so helpful to me. You explain the complexities of healthy eating so thoroughly and articulately. Thank you for breaking down each step and sharing this.

[josielenore]

@anniesarah Oh wow thanks! That is so nice of you to say...I am so so glad that these videos are helpful..that is my goal ...to help anyone who has pain from food like I did for far too many years!! I'm so glad you appreciate the "breaking it down" ...that was what I hungered for for years...I read so many books and they'd be like "sit through the difficult emotion" and I'd yell at the pages "HOW?!!!"...So I am thrilled to be breaking this down in a way that is helpful!!!

[Therawfoodie]

hahah i love the "...your cycles of... various... things" love you josie! :D

[josielenore]

@Therawfoodie  Hahahah! Love that ya caught that!! I had to think.."Come on now this is going out into the stratosphere and the poor two guys out there that may be watching!" :)

[moonprincess1788]

Food that I love that makes me feel good as well: Yams. I love them! and they just put me in a good mood after I've been craving them, and then savor them.

Foods I love that make me feel brain fog, crabby, sluggish, and depressed: Ice cream, and brownie mix, haha! After I eat these I'd better be prepared for a nap!

Thanks Josie. Again, without you, I never would have discovered Intuitve Eating a year ago, and my life would be much sadder.

[josielenore]

@moonprincess1788 Oh Yams..love those and you are entering the perfect season for your fav feel-good food! Ha I got a visual of the brownie mix and ice cream together..and I have to admit...I didn't hate it :) Oh I am so so glad that I pointed ya to Intuitive Eating and now your life is a lot happier. Wow thanks for telling me that it made me so happy!!!!