Intuitive Eating Workbook for Teens: 10 Evidence-Based Coaching Practices
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Intuitive Eating Workbook for Teens, these are the strongest matches in the current practice library.
About 1 minute
Try it here: which hunger is asking?
Before you eat, notice which kind of hunger is speaking up. Naming it helps you choose what would actually meet it.
Which kind of hunger do you notice right now?
Practices that may help
- Identifying the nine hungers before eating
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
Mindful Eating, Made Practical - Mindful Eating, Made Practical
Mindful eating is the practice of bringing full sensory and interoceptive attention to the experience of eating — noticing hunger and satiety cues, flavors, textures, and emotional drivers of eating — without judgment. Jan Chozen Bays’s work distinguishes nine "hungers" beyond stomach hunger. Evidence for mindful eating is most consistent for reducing binge eating and emotional eating; effects on weight alone are modest and mixed. - The emotional eating pause — a 10-minute delay before comfort eating
When emotional hunger drives you toward food, pause for 10 minutes, name the feeling, and ask whether food is the right response.
Mindful Eating, Made Practical - Hunger-satiety scale — eating within the 3–7 window
Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
Mindful Eating, Made Practical - Stop eating at 80 % full (Hara hachi bu)
The Okinawan practice of eating until 80 % full naturally regulates caloric intake without calorie counting.
Blue Zone Principles: The Power 9 Longevity Practices - Screen-free, task-free eating
Eat at least one meal per day without phone, screen, or task — eating as the primary activity.
Mindful Eating, Made Practical - Eat regularly and pay attention
Keep meals reasonably regular and eat with attention rather than on autopilot.
Nutrition and Mood: The Gut-Brain Link, Honestly Explained - Serving from a distance, not the table
Plate food away from where you eat so seconds require a deliberate trip.
Hara Hachi Bu, Made Practical - Eating with full attention
Eat without screens so you can actually notice taste and fullness.
Hara Hachi Bu, Made Practical - Redesign your food environment for protein defaults
Put protein-dense foods front and visible so they are the low-effort first choice, not the deliberate one.
The Protein Leverage Hypothesis, Made Practical
Does this sound like the set of challenges you might be facing?
- I find myself eating and I’m not even sure I was hungry
- The moment I feel stressed or low my body steers me straight to the kitchen
- I keep finishing meals uncomfortably stuffed because I just eat until the plate’s clean
- I wolf my food down and only realize I’m stuffed once I’m uncomfortably past full
- I can’t eat anything without a screen going
Related concerns
- Distracted Eating Research
Eat at least one meal per day without phone, screen, or task — eating as the primary activity.
Screen-free, task-free eating
- Dealing With A Colleague Who Never Stops Eating
The Okinawan practice of eating until 80 % full naturally regulates caloric intake without calorie counting.
Stop eating at 80 % full (Hara hachi bu)
- Distracted Eating
Eat at least one meal per day without phone, screen, or task — eating as the primary activity.
- How To Overcome Emotional Eating
When emotional hunger drives you toward food, pause for 10 minutes, name the feeling, and ask whether food is the right response.
The emotional eating pause — a 10-minute delay before comfort eating
- Hunger Types Mindful Eating
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
Identifying the nine hungers before eating
- Intuitive Eating Worksheets
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
Describe your situation in your own words to search the complete practice library.