Have you ever considered that your body can tell you what it needs? This can include the foods you eat. However, temporary cravings may be interrupting this inner voice like an irritating TV commercial.
Perhaps you can benefit from following intuitive eating habits. While humans are hardwired to find and consume the foods we need, the intuitive process was best defined by registered dietitians Evelyn Tribole and Elyse Resch in 1995. According to an article published by Tribole, the method combines your instinct, emotion and rational thinking.
The premise is that you can listen to your body’s signals as a healthy guide to eating. Tribole and Resch developed ten principles that they claim can help people improve their inner awareness and remove obstacles.
Since you are an individual, it is a unique process that your body adapts for you. Eating intuitively is as simple as it was for early humans. When you’re hungry, you find something to fill your roaring stomach.
Your body instinctively knows the best foods to meet its needs. When you are full, you stop eating. You do not need to allow yourself to eat and you are not overwhelmed by food-related emotions.
According to this intuitive theory, your body will adjust to your ideal weight. It is assumed that you will have an automatic attraction to nutritious foods and an individualized balanced diet. At first, the meal plan looks like a blank check to eat whatever you want.
Wouldn’t that be like jettisoning moderation and well-being? When you understand the ten guiding principles behind the theory, you may find that these objections are missing valuable points.
Ten principles of intuitive eating
After research on their theory of eating, Tribole and Resch developed ten guidelines. They give you a better idea of how to listen to your inner voice and avoid the most common mistakes. These are the principles published in an article of the British Heart Foundation.
1. Stop the diet cycle
One way to rely more on your intuition for nutrition is to reject the concept of diet. As soon as you hear the word, you can automatically take on a temporary food deprivation schedule. You get a comprehensive list of forbidden foods that can instantly create cravings.
Instead of using external lists and other traditional dietary tools, learn to trust your intuition as a meal plan. Intuitive eating habits transcend the temporary goal of eating for weight loss. Fortunately, you will probably lose weight if you focus on your inner voice.
2. Redefine hunger
It takes a while to realize that hunger is not your enemy. You are discovering how to honor your hunger by redefining it. Your body has automatic physical triggers that alert it when it needs food. As your stomach growls and your mouth waters with anticipation, your intuition says it’s time to eat.
3. Change your relationship with food
Once you’re beyond fruitless diet cyclesYou can finally make peace with food. There are no more restrictions or an overload of a particular food group. Developing intuitive eating habits allows you to enjoy any nutritious food in moderation.
4. Reassess food laws
If you’ve spent years on yo-yo dieting, you are probably familiar with the laws enforced by the “food police.” These are preconceived notions that the diet and fitness industry has imprinted on your mind. Unfortunately, many of these notions may not be accurate or healthy for you.
5. Know when it’s full
Another principle of this theory is to respect or acknowledge when you are full. If you stop for a meal and listen to your body, you may not feel hungry at all. The many times you look for a second helping may be out of habit rather than hunger.
6. Discover satisfaction when eating
Do you take the time to savor your food or do you swallow it in a hurry? If not, you are missing the proverbial feast of the senses. Part of eating intuitively is enjoying the view, the aromas, the textures, and the nuances of the food’s flavor.
7. Stop using food as a reward
This is a frustrating practice that is often ingrained in you from childhood. Well-meaning parents and grandparents have been filling their children with comfort food for generations.
As a result, you can still reward your successes with foods loaded with empty calories, fat, and sugar. Intuitive eating habits can help you discover a better reward alternative.
8. Be kind to your body
You may have started countless diets due to a negative body image. Instead of hating your body and dieting to lose weight, your inner voice wants you to be healthy. You begin to listen to your inner voice and learn to eat with self-compassion and love for yourself, regardless of shape or size.
9. Move your body
Ever wonder why your ancestors didn’t need modern gym equipment to stick around? ideal fitness? They did it naturally by working and enjoying recreational activities. Your body is more likely to move if you consider it fun rather than a dreaded exercise task.
10. make good health a top priority
If you pay attention to your body’s intuitive nudges, you may find that you are eating to live instead of living to eat. Instead of trying another diet, your goal shifts to being healthy instead of slim. Your body will tell you what it needs to be healthy and satisfied.
The more you listen to the intuition to eat, the less you depend on yo-yo diets. According to an article published by the Boston Medical Center, Americans spend approximately $ 33 billion a year on diet products. Unfortunately, the document says, at least two-thirds of the population still struggle with obesity.
Given these odds, it’s obvious that diet plans are failures, not people. Ready to ditch the diet carousel and start listening to your inner voice? Here are ten intuitive eating habits to cultivate each day.
1. Eat when you are hungry
Most people are scheduled to have breakfast in the morning, lunch at noon, and dinner in the evening. Those meal plans don’t work for everyone.
Your inner voice can tell you to eat several smaller meals throughout the day. It would be better if you eat when you are hungry and stop when you are physically full.
2. Practice mindful eating
Some people rush to eat without realizing it. Instead, practice taking small bites, chewing thoroughly, and savoring your food.
It helps to leave the spoon or fork for a couple of minutes between bites. Indulge in the nuances of your food and you may be satisfied with less.
3. Be your own advocate
You know what is best for you, despite well-meaning advice from family and friends. Listen to your inner voice when you are hungry and politely ignore those who tell you how to eat. Your intuition always looks for the best for you.
4. Practice the natural portion
An article by Dr. Lisa Young in the Journal of the American Dietetic Association states that food servings have expanded exponentially in America over time. One way to intuitively control portion sizes while eating is to serve food on smaller plates. You seem to have more, even when you don’t have as much.
5. Get up and move
You can follow the principle of exercise if your goal is to be active every day. Take nice walks in the woods, a walk in the local park, or you can take the stairs instead of the elevator at work. All of these exercises get your body moving as it burns fat and calories naturally.
6. Healthy reward system
How do you practice the principle of reevaluating your reward system without food? Instead of diving into a plate of chocolate chip cookies when you’ve met a goal, reward yourself with a manicure or a new outfit. You should buy an attractive diary notebook Or hang a photo of something that brings you joy.
7. Prepare for success
You are not so apt to eat junk food if you are not at home. Be proactive and stock your refrigerator and pantry with a variety of tasty whole foods and snacks. When your inner voice gives the hunger signal, you are ready to respond with nutritious options.
8. Meditate every day
Meditation is an excellent tool to learn to recognize your inner voice. Find a quiet place to sit or lie down and allow thoughts to flow in and out of your mind with compassion. You will recognize that soft, still voice that can gently guide you to better nutrition.
9. Keep a food diary
If you are an emotional eater, keeping a food journal can help you sort through your feelings. What past emotions and traumas have you covered with a food blanket? As you explore your feelings and find other coping skills, you may be less dependent on food and will eat when your intuition speaks to you.
10. Play with your food
When you’ve cleared your kitchen of processed and junk foods, you make room for delicious, whole foods you’ve never tried. Your body craves a variety of flavorful foods. After trying new products and other nutritious foods, your body may ask for more.
Your body is one of the most elaborate machines in the Universe and it will tell you what it needs. Try using these suggested habits to become more familiar with your inner voice. When you are in sync with your body, you can enjoy better health and more satisfaction for life.