A new method of losing weight was discovered by American physician Stephen Hawkes. The doctor was obese in 2005 and diets did not help him lose weight. Then he began to adhere to intuitive nutrition and he managed to get rid of almost 23 kg! In addition, he was able to save the result.
Consider how the new method works, whether it has disadvantages, and also determine whether it is effective.
The content of the article:
What is intuitive eating – the basics of a diet without diets
A new way of eating is a lifestyle, a philosophy already followed by millions of people in the world.
According to the method do not limit yourself to food, eat when you really want and listen to your body, choosing this or that product.
The main rule of intuitive nutrition: “Hear your body, give it what it requires.”
The technique is based on the following principles:
- Consciously skip dieting
Understand that diets are useless, they harm our body. You will never be able to lose weight quickly, it will still return with time. Realize that there is no effective diet in the world.
- Say no to hunger
The body must receive the required amount of carbohydrates and substances. If you limit yourself to food, then sooner or later you will break loose and satisfy your hunger with more food. As soon as your body has given a signal, it means that it is really hungry. You should learn to eat only when you are hungry.
- Don’t count calories
If you want to eat fried meat, chips, hamburger, do not limit yourself, eat whatever you want. Also, stop sticking to your daily calorie intake and eat only on a 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 to do anything, and then overeat.
- Pay attention to the feeling of satiety.
Remember how your body feels when you are full. As you eat, remember the taste of the food. Start treating food as a divine miracle. Then you will begin to feel happy just when you are not hungry.
- Define Your Satisfaction Factor
You must decide how much food you eat to keep you full 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 amount of food eaten, and not the quality.
- Look for Emotional Satisfaction in Other Things Other Than Food
Every day we experience many emotions – anxiety, boredom, anger, sadness. To survive them, many begin to “seize” and thus satisfy hunger, which in fact did not exist. If you start looking for a source of other emotions, then you will not have to eat when you are worried, or, on the contrary, you are happy.
- Accept your body
Of course, the structure of the body is different for everyone. 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, make friends with yourself, stop being complex. Once you realize that your body is your dignity, then you 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 vigorous activity has a positive effect on the body.
- Choose “smart” meals
When choosing products, rely on those that will be truly created from natural products. What you eat matters, so choose healthy, tasty foods first.
- Get motivated
Dream of being slim, but choose the ideal according to your parameters.
- Understand yourself
Oftentimes, being overweight is a symptom of health problems. Monitor your health.
Pros and cons of intuitive eating – can it be harmful?
The intuitive eating technique has many benefits.
The main advantages
You choose what you eat. Consume food in normal quantities, do not overeat, thereby do not harm the body. As a rule, supporters of such a diet eat 5-6 times a day, but in small portions. Moreover, they do not limit themselves in nutrition and eat when they want.
This method of losing weight is easy to follow. This is not a torturous diet.
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, your actual weight. Remember, a miracle will not happen in a week, but after a while you can be proud of yourself.
Anyone can apply the technique. As overweight or not.
Some people who have started to adhere to such a diet have noted the following disadvantages:
- The power system is not clear, the general philosophy of the method
Note that intuitive eating can also be called a healthy lifestyle. Eat right, play sports, or just be active, move, then the extra pounds will go away on their own.
- “You should always have a full refrigerator”
The difficulty lies in fulfilling your desires. But, mind you, there are shops and supermarkets in all cities. You can simply buy a specific product 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 man there will always be food “in reserve”.
Of course, the downsides to intuitive eating are negligible.
How do you get started?
Switching to intuitive eating is easy:
- Step 1: Start Keeping an Emotional Food Diary
Write down in a notebook or in an electronic journal what you ate, at what time, what event happened before and after the meal. This way you can analyze why you are eating. If these are negative emotions that you “seize”, then the food scenario should be revised. There are plenty of such relationships. The main thing is to exclude them.
- Step 2. Start loving yourself
Accept yourself for who you are. Stop dieting, counting the calories eaten. Do not scold or blame yourself for eating.
- Step 3. Pay attention to hunger and satiety.
Eat when you are really hungry. Situations can also be analyzed from the entries in the diary.
- Step 4. Revealing taste sensations
Choose foods not for their appearance, but for their taste. Ask yourself if you want sweet, salty, spicy, etc. You can also lean on the texture of the food – soft, crunchy, hard, etc.
- Step 5. Determining your power system
Often, novice eaters of intuitive nutrition purchase various products for several days and determine what they really need, what is more pleasant for them to eat. These products are individual for each person.
- Step 6. Move more
Just start walking in the evening, leaving your house or apartment. Fresh air will always be beneficial.
- Step 7. Analyze the result, the effectiveness of the method of nutrition
As soon as you started changing your lifestyle, started making adjustments to it, you will get the result – lose a couple of kilograms.
If this did not happen, or you were unable to determine your power system, Consciously answer the following questions for yourself:
- How to plan your diet so that it is varied?
- What are the reasons why you cannot feel hunger?
- What makes you nervous?
- How do you calculate your portion? How much food should satisfy your hunger?
- Why haven’t you listened to yourself yet? What’s in the way?
- Were there any breakdowns and overeating? For what reasons?
By answering these questions, you can decide what you are doing wrong. Chat with your girlfriends, 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 will be able to recognize the problems and try to solve them. A conscious, intuitive attitude is a new stage in your life and development.
The Bologny.ru website warns: all the information provided is not a medical recommendation. Before using the diet, be sure to consult your doctor!
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