Become an expert in your body, trust it and learn to detect hunger signals, putting into practice the philosophy of intuitive eating
In recent months, surely on more than one occasion have you been able to hear or read something about intuitive eating and it is that beyond the obvious of its name, it is one of the health, nutrition and wellness trends most popular today.
The intuitive feeding goes beyond being a diet or a fad eating plan, it is a new way of seeing our relationship with food and learn to recognize the signals the body sends. It is a eating philosophy that invites us to become experts in our body, its messages and complexities.
Roughly this lifestyle is the complete opposite of a diet, for the simple fact that does not impose guidelines of any kind. Not governed by restrictions, portions and schedules, rather promotes identifying ourselves as the best judges of our health and thus make the best decisions regarding food.
A bit of history… The end of intuitive feeding became popular in 1995 for the title of a book with the same name created by Evelyn Tribole and Elyse Resch. However, many relate to Susie Orbach as one of the pioneers, who published a book called “Fat is a feminist issue” in 1978. It is also had as a good reference to Geneen Roth, who has written about the emotional feeding since 1982.
If you are one of those who lives “on a diet” you will probably find it interesting to learn about basic principles of intuitive feeding. These parameters are of great help to have good results and avoid any counterproductive effect, the most important thing is that it is about creating a lifestyle that it promotes living better and feeding ourselves with more awareness. You dare?
The 10 basic principles of intuitive eating:
1. Reject the mentality of being on a diet
Intuitive feeding is not a diet, which is why one of the main tips is to get rid of all material, books and magazine articles that offer the false hope of lose weight fast, easy and permanent. This is an important mental process to free ourselves from the culture of diets and avoid feeling failures.
2. Honor your hunger
I mean keep the body biologically powered with adequate energy and carbohydrates. This is an important point for avoid the primary urge to overeat and not seeing the optimal results. Learn to honor the hunger signal, remember that when we allow excessive hunger to come, all conscious and moderate eating intentions become fleeting and irrelevant.
3. Make peace with food
Stop any previous conflict with food. Give yourself unconditional permission to eat, the food is neither good nor bad. When we are constantly banning foodwe provoke intense feelings of deprivation which become uncontrollable cravings and very often in Binge. When you have one healthier relationship with food and avoid the obsessive side you learn to listen to another level and especially from another place your needs.
4. Challenge the food police
We all at some point turn police our food, we are accustomed to reward and punish us constantly. We ourselves classify our actions as “good” When we eat fewer calories and how “Bad” When we eat caloric foods. Learn to detect these thoughts and drive away this police behavior, it is one of the most critical steps to return to the nobility of intuitive eatinglike when we were babies.
5. Discover the satisfaction factor
Not in vain the Japanese chase the wisdom of maintaining pleasure as one of the goals of all healthy lives. The truth is that we have lived too pressured and prisoners of the culture of dietsIf you want to follow the foundations of intuitive eating, it is important to reconnect with one of the greatest gifts and pleasures we have: the pleasure and satisfaction of the dining experience. When you eat balanced, without limitations and in a pleasant environment, automatically creates a powerful force who intervenes in feel satisfied and content, and of course not to overdo it.
6. Acknowledge when you are satisfied
Just like the body sends you signals when he’s hungry, in the same way it will happen when this satisfied. Learn to trust those messages that help you adIf you want to be comfortable and when you are exceeding yourself. Eating slowly is a great recommendation for get to know your body and real needs more.
7. Face your emotions with kindness
The emotional feeding is one of the factors that most influence healthy conditions worrying they are not only the typical overweight and obesity. This type of behavior is directly related to mental and emotional conditions, that is why many people often Eat excessively so as not to deal with sensations like anxiety, fear, irritability, anger and others. It is important recognize these behaviors and try to find fNon-food related ways to manage our feelings: walk, read, meditate, write, paint, embroider, whatever you like, the truth is that there are many activities that are a great ally.
8. Respect your body
Stop criticizing yourself and analyzing all your flaws, accept your genetics and say goodbye to the expectations of how you should look. Respect your body and its conditions It is the way to live happily, without so much stress and above all create a different relationship and deeper with our Feeding Habits.
9. Movement: feel the difference
Find the best way to move and enjoy it. Forget militant exercise routines, avoid relating physical activity to lose weight and have a model body. Moving is part of a lifestyle and when you do it from enjoyment it is the most wonderful thing for feel good energy, strong and healthy.
10. Honor your health: gentle nutrition
Without obsessions or prohibitions, but with discretion. Eat what you enjoy and that makes you feel good, the body is wise and we all know how to recognize the food that hurts us. Choose whole foods, rich in vitamins, minerals, antioxidants and fiber, real food prepared at home and with love. Avoid processed foods and fast foods, are distinguished by their content in saturated fats, refined flours, and sugars. Too enjoy those days and celebrations when you eat more and maybe not so healthyRemember everything is part of a balance.