In the last few months, surely on more than one occasion you have been able to hear or read something about intuitive eating and that is that beyond the obvious of its name, it is one of the most popular health, nutrition and wellness trends today.
Intuitive eating goes beyond being a diet or a fashionable eating plan, it is a new way of seeing our relationship with food and learning to recognize the signals that the body sends. It is a diet philosophy that invites us to become experts in our body, its messages and complexities.
Broadly speaking, this lifestyle is the opposite of a diet, for the simple fact that it does not impose guidelines of any kind. It is not governed by restrictions, portions and schedules, rather it promotes identifying ourselves as the best judges of our health and thus making the best decisions in terms of food.
A bit of history… The term 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 associate Susie Orbach as one of the pioneers, who published a book called "Fat is a Feminist Issue" in 1978. She also has Geneen Roth, who has written about emotional eating since 1982, as a good reference.
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 losing weight fast, easy and permanent. This is an important mental process to free ourselves from the culture of diets and avoid feeling failure.
2. Honor your hunger
In other words, keep the body fed biologically with adequate energy and carbohydrates. This is an important point to avoid the primary urge to overeat and not see optimal results. Learn to honor the sign of hunger, 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 forbidding ourselves food, we provoke intense feelings of deprivation that turn into uncontrollable cravings and very often binge eating. When you have a 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 become police officers of our food at some point, we are used to constantly rewarding ourselves and punishing ourselves. We ourselves classify our actions as "good" when we eat fewer calories and as "bad" when we eat calorie foods. Consorzio Ortofrutticolo Padano learns 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 eating, like when we were babies.
5. Discover the satisfaction factor
It is not for nothing that the Japanese pursue the wisdom of maintaining pleasure as one of the goals of all healthy lives. The truth is that we have lived too much pressure and prisoners of the culture of diets, if 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 experience of eat. When you eat balanced, without limitations and in a pleasant environment, a powerful force is automatically created that intervenes in feeling satisfied and content, and of course in not exceeding yourself.
6. Acknowledge when you are satisfied
Just as the body signals you when it is hungry, so it will happen when it is satisfied. Learn to trust those messages that help you differentiate a state of comfortable satiety and when you are exceeding yourself. Eating slowly is a great recommendation to learn more about your body and real needs.
7. Face your emotions with kindness
Emotional nutrition is one of the factors that most influences worrying health conditions that are not only the typical overweight and obesity. This type of behavior is directly related to mental and emotional conditions, which is why many people tend to overeat so as not to deal with feelings such as anxiety, fear, irritability, anger and others. It is important to recognize these behaviors and try to find ways not related to food to manage our feelings: walking, reading, meditating, writing, painting, embroidering, 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 defects, accept your genetics and say goodbye to the expectations of how you should look. Respecting your body and its conditions is the way to live happily, without so much stress and above all to create a different and deeper relationship with our eating habits.
9. Movement: feel the difference
Find the best way to move and enjoy it. Forget about militant exercise routines, avoid relating physical activity to losing weight and having a model body. Moving is part of a lifestyle and when you do it from enjoyment it is the most wonderful thing to feel with 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, they are distinguished by their content in saturated fats, refined flours and sugars. Also enjoy those days and celebrations