Intuitive Eating Exercises. What is intuitive eating - the basics of a diet without diets

Anna Mironova

Reading time: 7 minutes

A A

A new weight loss technique was discovered by American doctor Stephen Hawkes. The doctor suffered from obesity in 2005, diets did not help to lose weight. Then he began to stick to intuitive eating and he managed to get rid of almost 23 kg! In addition, he was able to save the result.

Consider, How does the new method work? , whether it has disadvantages, and also determine whether it is effective.

What is intuitive eating - the basics of a diet without diets

A new way of eating is a lifestyle, a philosophy followed by millions of people around the world.

According to the methodology do not limit yourself in food , eat when you really want to and listen to your body, choosing this or that product.

The main rule of intuitive eating is: “Listen to your body, give it what it needs.”

The methodology is based on the following principles:

• Consciously stop dieting
  Understand that diets are useless, they harm our body. Losing weight quickly will never work, it will still come back with time. Realize that there is no effective diet in the world.
• Say no to hunger
  The body must enter required amount carbohydrates, substances. If you restrict yourself in food, then sooner or later you will break loose and satisfy your hunger with a large amount of food. As soon as your body gives a signal, it means that it is really hungry. You should learn to eat only when you want to eat.
• Don't count calories
  If you feel like eating fried meat, chips, hamburger, do not limit yourself, eat whatever you want. Also, stop sticking to your daily calorie intake and eat only according to the calculator.
• Don't Overeat
  Often, women who limit themselves to a certain product begin to uncontrollably sweep away everything in their path, especially the food that they refused. To prevent this from happening, “make peace” with food. You should not forbid yourself anything, and then overeat.
• Notice the feeling of satiety
  Remember how your body feels when you are full. During the meal, remember the taste of the food. Start treating food like a divine miracle. Then you will begin to feel happy just when you are not hungry.
• Determine Your Satisfaction Factor
  You must decide how much food is enough for you to get enough and not overeat. If you enjoy every bite of food, then on a subconscious level, you will begin to eat less and less. If you do not pay attention to the taste of food and in general what you eat, then the body will be satisfied with the quantity of the food eaten, and not the quality.
• Look for emotional satisfaction in something other than food.
  Every day we experience many emotions - anxiety, boredom, anger, sadness. To survive them, many begin to "seize" and thus satisfy the hunger, which in fact was not. If you start looking for the source of other emotions, then you will not have to eat when you are worried, or, on the contrary, rejoice.
• Accept your body
  Of course, everyone's body structure is different. It should be understood that with the growth of a meter with a cap, you will not become a long-legged model. Accept your genetics, befriend yourself, stop. Once you realize that your body is your dignity, then you will want to improve it.
• Be active
  Ride a bike, take a walk in the evening, run, go to the mountains. You should notice that any active activity has a positive effect on the body.
• Choose
  When choosing products, rely on those that will actually be created from natural products. What you eat matters, so choose healthy, tasty food first.
• Get motivated
  Dream of harmony, but choose the ideal according to your parameters.
• Understand yourself
  Overweight is often a symptom of health problems. Watch your health.

Pros and cons of intuitive eating – can it be harmful?

Intuitive eating has many benefits.

The main pluses

• Safe
  You choose what you will eat. Consume products in normal quantities, do not overeat, thereby do not harm the body. As a rule, supporters of such nutrition eat 5-6 times a day, but in small portions. Moreover, they do not limit themselves in nutrition and eat when they want.
• Convenient
  This method of losing weight is easy to follow. This is not a painful diet.
• Effective
  If you adhere to all of the above principles, then after 2-4 weeks you will notice the result. Of course, the effectiveness depends on your lifestyle, real weight. Remember, a miracle will not happen in a week, but after a while you will be able to be proud of yourself.
• Available
  Anyone can apply the technique. As suffering from excess weight, and no.

Some people who have started to adhere to such a diet note the following disadvantages:

• The power system is incomprehensible, the general philosophy of the method
  Note that intuitive eating can also be called a healthy lifestyle. Eat right, exercise or just be active, move, then the extra pounds will go away on their own.
• "You should always have a full fridge"
  The difficulty lies in the fulfillment of your desires. But, mind you, there are shops and supermarkets in all cities. You can simply buy a certain food when you feel hungry. That is why many working people do not prepare food for themselves, or buy one that can be prepared quickly. For mothers with children, this is not a problem at all. In the refrigerator of a family person there will always be food "in reserve".

Of course, the cons of intuitive eating are negligible.

How to start?

Switching to Intuitive Eating is easy:

• Step 1. Start Leading the Food-Emotional
  Write down in a notebook or in an electronic journal about what you ate, at what time, what event was before eating and after the meal. This way you can analyze why you eat. If these are negative emotions that you "jam", then you should reconsider the food script. There are many such relationships. The main thing is to exclude them.
• Step 2. Start loving yourself
  Accept yourself for who you are. Stop dieting and counting the calories you eat. Do not scold or blame yourself for what you ate.
• Step 3: Pay attention to feelings of hunger and fullness
  Eat when you are really hungry. You can also analyze the situation by the entries in the diary.
• Step 4. Detection of taste sensations
  Choose foods not by their appearance, but by taste. Ask yourself if you want something sweet, salty, spicy, etc. You can also rely on the structure of the products - soft, crispy, hard, etc.
• Step 5. Determine your power system
  Often beginner intuitive eaters will stock up on different foods for a few days and determine what they really need, what they enjoy eating. For each person, these products are individual.
• Step 6. Move more
  Start just walking in the evening, leaving the house, apartment. Fresh air will always help.
• Step 7. Analyze the result, the effectiveness of the method of nutrition
  Once you start to change your lifestyle, start making adjustments to it, you will get the result - lose a couple of pounds.

If this did not happen, or you could not determine your power system, consciously answer the following questions for yourself:

1. How to plan a diet so that it is not monotonous?
2. Why can't you feel hungry?
3. What makes you nervous?
4. How do you calculate your portion? How much food was needed to satisfy hunger?
5. Why haven't you listened to yourself yet? What's stopping you?
6. Were there any breakdowns and overeating? For what reasons?

By answering these questions, you can decide what you are doing wrong. Chat with friends they will help you understand yourself.

Just remember, it is important for you to hear an objective point of view regarding not only nutrition, but also lifestyle. You can recognize problems and try to solve them. A conscious, intuitive attitude is a new stage in your life and development.

The site site warns: all the information provided is not a medical recommendation. Before using the diet, be sure to consult your doctor!

Imagine a diet that allows you to eat anything. What's the trick? Eat only when you are truly hungry and stop eating when you are full. This is called intuitive eating. For many people, this method proves to be effective for a healthy lifestyle. Assess how it suits you, and we will tell you how to switch to intuitive eating.

How to switch to intuitive eating: sharing secrets

Secret No. 1: Rejection of the "diet" mindset

Diets set the rules for what to eat and when. Intuitive eating assumes that you yourself know better what and when to eat. With such a diet, there is no ban on any products.

Secret #2: Timely response to hunger

When it's time to eat, the body sends a signal - a feeling of hunger. Learn to recognize the signals of mild hunger and eat before you are hungry, otherwise you risk overeating. It is impossible to miss a strong hunger, but not everyone can recognize a slight hunger.

Secret #3: Any food counts

By limiting ourselves to certain products, we provoke ourselves to uncontrollable breakdowns and overeating. Therefore, the philosophy of intuitive eating is that you can allow yourself to eat anything without feeling guilty - even donuts and ice cream. Here's an interesting approach. Research confirms that people who diet are more likely to gain weight later, and intuitive eating helps maintain a healthy weight.

Secret #4: Food has no labels

No need to categorize food as good or bad. For intuitive eating, it is important to get rid of the rules and stop labeling.

Secret number 5: Timely response to satiety

In the same way that you need to be able to recognize hunger, you need to learn to recognize the signals that the body sends us when we are full. At the same time, it is important to avoid extremes: do not eat up to satiety and not drive yourself to hunger, when you can eat an elephant. The most correct moment to stop eating is when you are no longer hungry, but there is no longer any pleasure from eating.

Secret #6: Enjoy food

The process of eating should be enjoyable and enjoyable. This is another one of the answers to the question of how to switch to intuitive eating. It is necessary to make each meal special - for example, lay the table. If you eat alone, you do not need to be distracted by anything other than food. Some people enjoy dining with friends. Pleasure helps to feel in time when food is already enough. Also, when we know we can eat whatever we want, we eat less—it's not the "one time" when you can afford a cake.

Secret #7: Comfort without food

While eating should be enjoyable, it is not the only source of comfort. It is important that there are others when you feel anxious, angry, bored or alone. And it doesn't have to be about food. Take a walk, call a friend, write down your feelings on paper.

Secret #8: Respect for your body

You need to accept and respect your body as it is, in any shape and size. If you are too critical of your body, it will be difficult to get rid of the “diet” mindset.

Secret #9: Exercise

If you only train to burn calories, then training becomes a chore. And if you don’t enjoy them, then over time you will stop exercising regularly. Listen to your feelings while exercise. Experiment, choose the kind physical activity which you will like. It doesn't have to be a gym. You can walk, dance, ride a bike or even play with your children (only regularly!).

Secret #10: Food is not only for pleasure, but also for health

As you begin to pay attention to the taste of food and how your body reacts, you will learn to recognize what foods make you feel the best. But it is important that the diet contains not only the most favorite food, but also other healthy foods.

Of course, intuitive eating is not suitable for those who want to lose weight. But for those who want to maintain normal weight, this method can be effective.

What is Intuitive Eating? This is a weight loss theory born from a world tired of diets and dietary restrictions. It is based on the belief that a person can learn to eat the way his hunger tells him, and then he will never again have to consciously limit food, look for some kind of diet, or choose certain foods on the basis of "for weight loss or not" . At the same time, you also need to choose your food by intuition. The method comes from numerous psychiatric practices associated with the treatment of eating disorders.

Intuitive eating through the eyes of followers

In a world where nutrition is driven by tradition, advertising, increased fatigue from everyday duties, and anything but hunger, it is extremely difficult to stay slim. We move little, and we eat because dinner or lunch is coming, and not because we want to eat. Eventually - excess weight and problems. But each organism is individual, and when we go on the next diet to get rid of excess weight, the opposite effect is obtained. After all, it’s not always possible to find a healthy way to lose weight, you can’t force yourself to observe exactly, and then again overeating and a complete obsession with food.

Proponents of intuitive eating believe that this vicious cycle can be broken by the following:

1. stop dieting once and for all;
2. stop dividing food into healthy and harmful, good and bad. Even if you sincerely believe in ideals proper nutrition, but suddenly wanted smoked sausage, you need to go and eat smoked sausage. And do not pay attention to the inner voice that will remind you about proper nutrition;
3. eat what you want, when you want, in any quantity that is determined by your feeling of hunger.

But from this point, any person who has been on diets and is preoccupied with his appearance starts having problems. How about whatever you want? After all, you usually want cream cakes, not salmon with broccoli. So eat cream pies. When you stop obsessing about it and start eating the right amounts of food that will nourish and not kill your body, you will gradually want to eat more than cakes. And not just boxes.

In order to lose weight on intuitive eating, you need:

• find your hunger. Contrary to all theories of fitness and proper nutrition, when a person is strictly forbidden to eat in such a way as to feel very hungry, in intuitive eating we are advised to skip 3-4 meals right away so that we understand exactly what the desire to eat looks like;
• hunger is when not just “sucks in the stomach”, but there is also a feeling of an empty stomach, perhaps a change in consciousness, irritability, fatigue appear, in some people - headache. Many intuitive eating practitioners say that they had to give up not 2-3 meals, but almost a whole day of food in order to understand exactly what their hunger looks like;
• satisfy hunger slowly, savoring each bite of food, focusing on the taste, aroma, and texture of the dish, and not just chewing and swallowing large quantities of food as soon as possible;
• it is important to choose what you want. The body intuitively “understands” whether it needs proteins, fats or carbohydrates now, and knows perfectly well what to take from food in order to continue to develop harmoniously.

Benefits of Intuitive Eating

In terms of lifestyle, this is the easiest way to build a "relationship" with food. You can eat whatever you want, whenever you want. No more grocery shopping lists, no more calorie counting, no more calorie and food diary apps, and finally something more useful than making up your daily meals.

You no longer have to carry containers with you and can just eat whatever you want in the nearest normal cafe. There is no need to use any special products, those that you love from childhood and that grow in your area are quite suitable. Not having to hunt for mangoes and avocados in the far north of the country makes life easier, doesn't it?

You can exercise anywhere, anytime, and no longer need to tie your workout to a specific meal. Intuitive Eating Denies the Need for Food sports nutrition, and the need for tight food and workout timing.

The advantage is that the diet is significantly cheaper. In fact, a person who does not hunt for food around the clock does not need so much food to feed himself. And he absolutely does not need any special pickles that cost a lot of money. With the transition from a diet to a regular diet, there is no need to buy several kilograms of lean meat and fish for one person, and you can simply buy what you want at the moment.

Benefits for those with an eating disorder

It is clear that eating intuitively is convenient “through life”, but you need to understand that sometimes this is the only way to build your diet so that it really helps, and does not interfere with survival. We are talking about patients with eating disorders. For such people, nutrition usually takes on the role of an overvalued process. They fixate either on always eating as little as possible, or on eating, on the contrary, everything they want and in any quantities. At the same time, food for such patients is simply a way to satisfy an obsessive pattern of behavior. This could be expressed in other ways, for example, instead of eating there could be compulsive actions.

Unfortunately, RP occurs in those who strive for an ideal body, a beautiful figure and go on diets much more often than those who simply "live and enjoy." Therefore, it is believed that such a disorder can only be cured by limiting ... self-destructive behavior, including, in fact, diets.

Usually such patients are treated by changing their behavior patterns, convincing them of the need to adopt new values, in addition to a slim figure and a minimum percentage of body fat. And they just have to give up diets. Intuitive eating helps these people survive.

Intuitive eating and weight loss

For weight loss, there can be several purely individual advantages:

1. For those who deplete the body's resources and slow down the metabolism of diets, intuitive eating can literally save. If a person is constantly “unloading on kefir”, then “losing weight on cucumbers”, a few weeks of eating ordinary foods when hungry will only restore his hormonal level and will contribute to accelerated weight loss if the calorie deficit continues. And for the majority, it will remain, because people are aimed at losing weight and their nutrition is really quite poor;
2. the process is greatly simplified if a person has a completely normal appetite and no exotic "taste" and "food" addictions. Then it is enough for him to simply lose weight without going to extremes, he just needs to skip "extra" and "imposed by society" meals like teas with sweets at work and so on.

Cons of Intuitive Eating

In principle, this approach has only one significant disadvantage - it is not compatible with hard training and cannot be used for athletes. Who trains, perfectly understands why. You always want to eat, and mostly - heavy and high-calorie food, you never want cucumbers with cod. As well as eating from some healthy fruits. For athletes, there are other approaches based on calorie counting, macronutrient counting, and detailed scientific evidence.

For weight loss, cons can also be identified:

• a person with a normal, physiologically determined weight, and a normal appetite, is unlikely to lose weight on intuitive eating. Wherein normal weight does not always equal our aesthetic preferences. It turns out that those who want 6 pack abs, and do not want to go on a calculated diet, should ... still go on a calculated diet, since with intuitive nutrition they have quite a lot of chances not to get the amount of protein that the body needs corny and fat and undermine your health;
• for those who love sweets or some specific dishes, losing weight on intuitive eating will also be difficult, because they will ... eat their own sweets, and this will last for quite a long time, during which time you can significantly spoil your health, because. the risk of getting diabetes, damage to teeth and digestive disorders, too, has not been canceled;
• Intuitive eating is not always healthy, and in many people it leads to exacerbations of chronic diseases.

In addition, many confuse hunger, appetite, a simple desire to eat out of habit, boredom and other related "concepts". And they continue to do so, even switching to intuitive eating. This means that with the theory of "losing weight without harm and problems," not everything is going well either.

In general, you can do whatever you want, but if the diet does not contain at least a gram of protein and a gram of fat per kilogram of body weight, you will lose mainly muscle. And the body "doesn't care" whether you have intuitive nutrition or something else.

Results and reviews

You can find online reviews of people who have lost more than 20 kg with intuitive eating. Their secret is simple - the absence of significant "bad habits" in building a diet, the ability to correctly tune in to a varied diet and basic knowledge about a healthy menu. For many, Intuitive Eating has helped them avoid overly restrictive or “nothing” diets, and avoid problems with eating disorders.

But you can also find those whose result was ... weight gain. As a rule, these are people who were in a form close to the physiological minimum of fat. The thing is, our bodies don't find these things "normal" and we can gain weight if we're at the lowest percentage of body fat, but we're still striving to lose the excess.

Intuitive eating should be carefully approached for those whose goal lies close to the minimum percentage of fat, and not to get rid of really extra pounds. It is safer for such people to lose weight on scientifically based diets, rather than on meal plans that “appear themselves” from personal preference. For everyone else, Intuitive Eating gives you freedom of choice.

The article was prepared by Anna Tarskaya (trainer, nutritionist)

There is a growing interest in "intuitive eating" in Western countries. His technique was developed by Dr. Stephen Hawkes. At one time, the doctor, who suffered from fullness, constantly tormented himself with starvation and heavy diets, but the hated kilograms returned very quickly. Only after Hawks developed the Intuitive Eating Method was he able to lose 22 kilograms and maintain this result.

Intuitive eating is fundamentally different from dieting. The diet teaches us to limit desires, to deny the body its demands, which further leads to a breakdown and overeating, as the body demands its own. And intuitive eating follows the principle: give the body exactly what it needs, hear it, and it will be satisfied. Because the body knows what it needs.

1. Give up diets.

Come to a clear realization that any diet is harmful and useless. Throw out diet books and magazine articles that offer the false hope of losing weight quickly, easily, and permanently. Get angry at all the lies that made you feel like a failure every time the diet stopped working and you gained weight again. If you leave in your mind even a tiny hope that somewhere a new, better and more effective diet you won't be able to focus on intuitive eating.

2. Respect your hunger.

Give your body an adequate amount of energy and carbohydrates. Otherwise, you will easily break at the first temptation. If you wait until the moment of excessive hunger, all attempts at moderate and conscious eating will seem fleeting and of no importance at the moment. It is the recognition of the first biological signals of hunger that is the beginning of a trusting friendship between you and food. It is very important to accustom yourself to eating solely to satisfy hunger.

3. Challenge nutritional control.

Say a resounding "No!" thoughts in your head that tell you that you are great if you consume less than 1000 calories, and very bad if you allow yourself a piece of chocolate cake. Nutrition control blames you by all the rules read in the magazines. He is deep in the subconscious, shouting out biting accusations. Getting rid of such control is a decisive step towards intuitive eating.

4. Make peace with food.

Call a truce, end the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't eat certain foods, over time, that refusal turns into uncontrollable cravings and, as a result, overeating. And on such a grand scale, as if it were your last supper. And an indispensable feeling of guilt and extra pounds after that.

5. Respect your sense of fullness.

Listen to the signals from your body that tells you that it is no longer hungry. Notice how you feel when you are comfortably full. Pause while eating and pay attention to the taste of the food, your satiety level and feeling full at that moment. Rate satiety on a 10-point scale (10 - overeating, 1 - very hungry). Stop at 5-6 points, even if there is still food left on your plate.

6. Find the satisfaction factor.

In Asian countries, most people are intuitive eaters by nature. They believe that food is one of the greatest pleasures. They eat when they are hungry and stop when they are full. When you eat exactly what you like in a supportive and inviting environment, the pleasure you get from eating increases exponentially. After discovering such an experience, you may be surprised to find that the level of “enough” food has become significantly less. Consciously enjoy every bite. And if you do not enjoy the food at the expense of the quality and the meal itself, the subconscious mind will do it for you - due to the quantity.

7. Respect your feelings without food.

Look for ways to calm, distract, or reward yourself without food. Anxiety, loneliness, boredom, anger are emotions that we experience regularly. Every feeling has its own trigger and its own way of being satisfied. Food won't solve either of them. It can only console or distract for a short period. What's more, eating emotional hunger will only make you feel worse in the long run. Ultimately, you still need to deal with the source of the emotion. Yes, and with the consequences of overeating.

8. Respect your body.

Accept your genetics. No one can fit into shoes 4 sizes too small - and it is just as useless to expect the same from body sizes. It's hard to give up on diets if you're unrealistic or overly critical of your body. You need to learn to love and respect yourself, no matter what number the scales show. The main thing is that this love should be of the right nature - you need to please yourself, stop complexing and make friends with yourself. Realizing that your body is your property, you yourself will want to improve it.

9. Train - feel the difference.

Forget about military training. Just be active and feel the difference. Pay attention to body movements, not calorie-burning exercises. If you focus on the effect after class, feel the full charge of energy on yourself personally, you will understand the difference between what is best for you: lie down in the morning for a couple more minutes in bed, or get up and stretch (or at least walk in the morning air).

10. Respect your health - choose a sensible diet.

Take those products that care about your health and taste buds. Remember that you don't have to follow the perfect diet in order to be healthy. It only matters what you eat for a long time. And you need to take into account not the numbers on the scales, but progress - whatever it may be. It doesn't matter how slowly you move, as long as you don't stop.

Why have the “10 Principles of Intuitive Eating” that have been “walking” on the net for several years misleading beginners? Svetlana Bronnikova spoke about the fate of the method in Russia and listed the original principles created by professionals that will really help start the path of an intuitive eater.

There's a lot to be said about Intuitive Eating. Someone reports winning weight loss by 20 kilograms without the slightest restrictions, someone - that Intuitive Eating is "eat whatever you want." If you want, you put smoked sausage on a croissant, if you want, you eat a creamy ice cream with pickled cucumber, and you lose weight, lose weight! Someone reliably reports that on Intuitive Eating you will have to stock up on your favorite butter cookies, and eat them every day, whether you like it or not. You just forcefully push the cookies. All suitable holes. And someone - that they tried this famous "IP", and the scales - once! - and showed "plus eight". And now - urgently back to the camp of the saving, understandable restrictive "PP" - boiled vegetables, chicken breast, for good behavior you can afford a crumb of cheesecake on the day off. From afar. Smell.

As is often the case, few people take the trouble to figure out what Intuitive Eating really is, relying on incompetent articles in popular magazines and posts by Instagram gurus. It is understandable - reading books with a lot of text and tasks for self-knowledge is difficult, and there is no time. As a result, so many myths, fairy tales and legends have grown around Intuitive Eating that today only professionals are able to figure out where the truth is and where the fiction is.

For the first time, information about Intuitive Eating flew into the Russian-language network back in 2012, but did not take root. Then with light hand one of the resources on a healthy lifestyle, a Russian translation of a page from the website of the author of the book on Intuitive Eating, American nutritionist Evelyn Triboli, was published. The translation was made by an automatic translator, and a good part of the meaning inherent in this text was lost, but the article was reprinted many times.

The second attempt was made by me, Svetlana Bronnikova, when in 2013 I started blogging in LiveJournal dedicated to Intuitive Eating. The blog described my experience in a European clinic implementing Intuitive Eating principles for their patients with obesity and eating disorders. From the blog grew a book published by the EKSMO publishing house in 2014 with a circulation of more than 25,000 copies, which immediately became a bestseller.

Western methods of psychotherapy, and Intuitive Eating - a method, of course, psychotherapeutic, are not easy to take root on Russian soil, and there are many reasons for this. This is especially true when it comes to eating habits. Eating behavior is a phenomenon based on historical experience, culture, traditions, even national cuisine, and they are very different for us and for “them”. That is why the Intuitive Eating method for the Russian user has to be adapted.

Why is that?

Regrettably, we must admit that in terms of self-esteem, we, Russian citizens, are much worse off than residents of other developed countries. Yes, and the historical experience of relationships with food we have more than specific. Several generations, who have repeatedly experienced the horrors of starvation, have erected plentiful, hearty food into a cult, and literally raped her next generations, who were born in more prosperous times.

I have formulated 10 principles of Intuitive Eating, which are somewhat different from the original American model - because, in my opinion, our compatriot with eating disorders emphasizes both behavior and well-being in completely different ways.

For my patients, harmonizing their eating behavior is not so much a behavioral task as an existential one. First of all, you have to regain self-respect, learn to take care of yourself without annoying control and self-punishment for mistakes, regain such obvious, it would seem, rights - how much, what and when to eat, how to move, how much to weigh - because only our body has the right determine it.

That is why I invite you to meet The 10 Real Principles of Intuitive Eating.

Principle 1.Refusalfromcontrol:hungernotaunt!

This is the principle that begins the journey of the Intuitive Eater. It is impossible to put into practice the rest of the principles without this one. And that's what most people have the most trouble with.

What is the point? Make the decision that you will never diet again. More - never, never, no matter what happens, no matter how many kilograms the scales show.

Details:

This principle consists in the complete and decisive rejection of external control over nutrition. From now on, the only authority that will determine when you eat is your body, or rather, the feeling of hunger.

Hungry means it's time to eat. Not hungry - not worth eating. There will be days when hunger will prompt you to eat more often than you are used to. Will be - when it will hardly manifest itself. All this is completely normal, because healthy eating behavior is flexible. We don't use the same amount of energy every day, and we don't need the same amount of calories to make up for our lost energy.

principle 2.Atyoueatright…eat.Scalehunger.

What is the point? Listen, catch, distinguish the signs of hunger! Learn the language your body speaks about its needs!

Details:

You need to eat not only when you are very hungry. You need to start eating already when you experience a slight, barely noticeable feeling of hunger. How does it manifest itself for you? Do you feel spitting, restlessness, or are your first thoughts about food? Each of us has his own physiological signs of early hunger. Learn to recognize them.

Principle 3.Atyoueatrighteat…everywhere.Foodfromyourself.

What is the point? Hunger can catch you at any moment. Get ready - bring food with you!

Details:

To feed yourself at any time, you need to have a small selection of food with you - 3-4 items. Get yourself containers and take food with you every day that can satisfy your hunger when it comes. Do not rely on cafes, canteens and hospitable friends - any of these options may not work. Food must be brought with you.

Principle 4.Atyoueatrighteat…all.Principleoptimalcombinations.

What is the point? Make the most accurate choice of food at any given time!

Details:

Don't let yourself base your choices on old dietary habits - "low-calorie," "healthy," "this won't make me fat." Most right choice— there is what you want at the moment! But what if that particular food is not available? Choose the option closest to what you are looking for.

I recommend making a list of those foods or dishes that you are ready to eat at any time, at any time, and carry them with you at first.
In the future, you will learn to find a replacement based solely on your own needs.

Principle 5.Atyoueatrighteat…all,whatyouwant to.Hamster principle.

Everything is possible! But what about dangerous food? The one that causes overeating? The one you don't buy home because you're afraid you won't be able to stop? Legalize this food.

What is the point? The only working way to get rid of the fear of candy is to come face to face with these same candies. This is how addiction develops. nervous system to this stimulus - and he ceases to cause a reaction of fear, and the desire to eat an unlimited amount of this food.

Details:

How to legalize? Buy large quantities of one of the foods that you tend to overeat. If this product has different flavors, fillings or different manufacturers- choose only one flavor and only one manufacturer. Make sure that you always have 3-4 large packages of this product at home. Allow yourself to eat as much as you want. Replenish regularly to keep at least 3 packs. Strong cravings for this product will pass. This is the psychological effect of habituation - getting used to a certain stimulus that causes an overreaction.

Principle 6.Atyoueatright…stopeat.Conscious saturation.

What is the point? The only reason to stop eating is to feel full. Until you are satisfied, you can continue to eat.

Details:

You can stop eating at any time when you are full. “Eat it or it will go bad”, “You can’t not eat it because it’s paid”, “You need to eat it so as not to offend your mother, she cooked” - all this is not a reason to continue eating when you are already full. The only reason to keep eating is hunger.

Don't stop when you're full on top, but when you're full or slightly full. You will have to eat more often, but in the end you will eat less, your metabolism will increase, and your weight will stabilize or show a downward trend.

Principle 7.Pebbleson thepaths:overcomeobstacles.

What is the point? Be ready for difficulties and do not be afraid of your mistakes! Mastering Intuitive EatingI am learning, learning is possible only by the methodtrial and error.

Details:

Principle 8.Atyoueatright…testemotions. Emotion regulation.

What is the point? You have the right to emotions, but to get rid of them withfood is not required.

Details:

Most people solve emotional problems through food from time to time. Eating delicious, being in a bad mood, is familiar to us. Learn to manage your emotions without food. Learn emotional regulation skills, such as group of dialectical-behavioral therapy. Keep a diary of emotions. Go to a psychologist. Learn to recognize the need to eat in a difficult emotional situation, stop yourself, and choose more adaptive ways of coping.

Principle 9.Atyoueatright…move. Intuitive movement.

What is the point? There are no people incapable of movement - there are people who hate sports.

Details:

Why did it happen? It's all about coercion. We are constantly being convinced that doing certain sports is necessary for harmony and a beautiful body. Movement should be fun. Separate movement from weight loss - they have little to do with each other. Find the types of movement that give you the most pleasure, not the ones that are sold to you to lose weight or improve your figure. You don't have to have a gym membership to move. Each of us has a need for our own kind of movement. Walking, cleaning the house, dancing are also movements.

Principle 10.Body - myfriend. Positive attitude towards the body.

What is the point? It is impossible to win the war with your body. Make a truce!

Details:

Take an inventory of the clothes in your closet. Get rid of all the clothes that don't fit you and buy the ones that fit. You don't have to lose weight to wear this dress - the dress has to be tailored to fit you. Hang a mirror in a convenient place full height and examine yourself regularly, noting those parts of the body that you especially like and learning to describe, without criticism and self-hatred, those that cause anxiety. Learn to accept your body the way it is and be grateful and respect it.

Based on these principles, you can completely restructure your diet from restrictive and compulsive, that is, full of inhibitions, anxieties, fears and breakdowns, to a harmonious, satisfying and comfortable one. Of course, this is not required. It often seems to us that life is full of imperfection and suffering, and we do not notice how we ourselves choose this suffering, let it into our lives, cherish, cherish and refuse to change anything.

The choice is yours.

Please note that this is an interactive article! You can ask your questions in the comments to her announcements in our social networks! Live on November 9, 2017, Angelina Chekalina and I will answer them together!

The Center is recruiting Intuitive Eating groups. Join now!