For modern man, the body is of great importance. This is not only the external shell, but also the status, an indicator of social and material situation, as well as an important object of marketing.
If a person is complete, then he is a lazy loser. So, he must limit himself in everything, go on a diet, eat one chicken breast and languish in the gym. But once a person discovers that diets do not work, and weight invariably returns. As a result, disgust and self-hatred, as well as fear and shame. And then the concept of intuitive nutrition came to the Russian layman. It is based on respect and self-love and is based on several principles.
10. Refusal of control
This is the cornerstone of intuitive nutrition. The first step towards friendship with yourself and your body and, as often happens, the most difficult.
The principle is simple. There is hunger - you need to eat, there is no hunger - you do not need to eat. No schedule, system, food by the hour. The body is the only guideline that tells you when it's time to eat. Sometimes you will need to eat more often, sometimes less often. The needs of the body are flexible, they depend on many circumstances, and the main point is to listen to yourself.
9. You have the right to eat
To eat is normal. This is an obvious truth, but many are ashamed of the desire once again to eat something, as if food is a vice. The main thing at this stage is to realize that nutrition is vital for us and hunger is a normal and natural phenomenon. Whatever your weight.
It is better to start eating at the first manifestations of hunger, without waiting for rumbling in the stomach. Each organism gives its own signals that it is time to eat, it is important to understand what you feel and to monitor these signals.
8. Food to go
So, you need to eat with every manifestation of hunger. But how to do it if you are in the office for half a day, or even on the road? The solution is simple: you need to carry food with you.
Count on the cafe, snacks in the office or the help of colleagues is not worth it. This is certainly an option, but it will not work every time. It is wiser to take care of your body and have 2-3 containers with you to choose from, which at any time will help to cope with hunger.
7. You have the right to eat everything
No one, not even the most hyped trainer, can tell you what to eat. Nobody knows you and your body is better than yourself. Turn to him, listen and give him what he needs.
Write a list of what you will eat with pleasure at any time, and try to always have a stock of these products, whether it is borsch or baked chicken. Over time, you will learn to replace these products with others.
6. You have the right to eat what you want
People for whom food has become addicted know how difficult it is to limit oneself in a certain product, how you want it, and what shame burns the guts, when the desired delicacies, bought in reserve, were consumed in one evening. And it seems that there is no way out of the vicious circle. The greater willpower applied, the more desirable is forbidden food.
The output is paradoxical, but it works. You need to allow yourself to eat what you want. And not just to allow, but to stock up on your favorite snacks in reserve, 2-3 packages, and make sure that they are always in stock.
At first, perhaps you will eat really a lot. And the body will not be grateful at first for this. But at this stage the task is different: to wean the nervous system from the stimulus that causes such burning desire and shame. And translate the forbidden fruit into the category of everyday and unimportant things.
5. You have the right to stop eating
This principle is especially relevant for Russia, which has gone through several periods of general famine. As a result, food has become for several generations the most important resource, thoughtlessly spending which, and even more so, throwing away unthinkable! Many people heard in childhood “they don’t throw away food,” “eat, or it will go bad”, “you won’t leave the table until you eat everything”, “people went hungry during the war” and other expressions that firmly fixed certain eating behavior.
Meanwhile, the only reason to continue is hunger. If saturation has occurred, then the plate can be moved aside, no matter how much food is left in it. And you can throw it away.
4. “Help! I can’t stop eating! ”
Intuitive nutrition, like any skill, is not instantly instilled, but gradually enters your life. In this case, you will face different obstacles.
The most common of these is the inability to stop eating. It is connected with the inability to listen to your body and the prohibitions, because of which you need to eat too much, because then it will be impossible.
If you overeat in a cafe because you can rarely go there, or with friends, because they have delicious dinners, or eat a whole cake, since it can only be on holidays, deprive the event of uniqueness. Find a simpler cafe, but with the same delicious food, often go to friends and buy cakes just like that. Do not forbid yourself, and you will not have to overeat for the future without raising your eyes in shame.
3. Learning to regulate emotions
It is noted that the tendency to bulimia and overeating is very emotional people, transferring the experience to the body. If you understand that your eating behavior is malfunctioning, you should stop, stand still, listen to yourself: how do I feel? Is my food about hunger or anxiety? Maybe you need rest, sleep or hugs of a dear person?
Take care of yourself and your emotional state, and problems with food will become less.
2. Intuitive movement
Movement is a very important part of life. It speeds up metabolism, improves mood and sleep, warms up muscles, helps organs to work better. Fat people are often shy about moving, and this problem lasts from childhood.
Meanwhile, your body needs movement. A day is enough 30-40 minutes, they can be divided into short segments, as it is convenient for you. You do not need bracelets, trackers and applications on the phone, expensive rooms or programs with a trainer. Nothing should limit or coerce you. Move as you know how you want, as much as your body needs, and you will soon see positive changes in the body. And you will want to do more.
1. The body is my friend
Your body is what it is. It is important to accept and love it now, and not later, when it will be slimmer, more tanned or fit. Stop buying things a size smaller, hoping to wear them when you lose weight. Or look away when you walk past a mirror. Relax, see yourself as you are, allow yourself to be here and now, and do not put off life for later.