Table of contents:
- I want - I don't want - I don't
- Who is it for?
- 10 principles of intuitive eating
- Healthy lifestyle
- Diets and sports
- Cleansing, detox and wellness programs
- Food myths
Video: Losing Weight Wisely: How To Make Friends With Food - The Quality Of Life
How to lose weight and not gain weight again? Is it possible to stay slim without restricting yourself in food? How to get in shape without exhausting training? Similar questions are asked by men and women seeking beauty and health. The weight loss industry is constantly expanding its range of products: detox and express diets, low fat foods, wellness programs, pills, cocktails.
Today's consumer is no longer ready to mindlessly follow strict diets, risk health, mood, and self-esteem. The request is changing from a simple "I want to lose weight at any cost" to the search for more gentle methods while maintaining the results. Demand creates supply, and nutritionists, psychologists and psychotherapists are offering their weight loss and food relationship programs. The most popular and effective system today is the system called "intuitive eating".
I want - I don't want - I don't
This concept can be divided into two directions. The first is intuitive eating as a model of eating behavior. The second is a method for dealing with eating disorders and excess body fat.
Intuitive is the kind of food in which a person eats when he is hungry and stops eating when he is full. This is not a system or diet introduced from the outside that is in dissonance with the body, but the same understandable and natural thing as breathing or sleeping. At the same time, a person does not even think about what and in what quantities he consumes. The method was developed by nutritionist Evelyn Triboli and her colleagues. The motto of her work is: "I help people build healthy relationships with food and body." Svetlana Bronnikova adapted the method for Russian-speaking clients and supplemented it with a number of author's techniques.
Who is it for?
Intuitive eating is a learning process and a long journey. For those who want to quickly say goodbye to a few pounds for a vacation or a special event, the method is not suitable.
If you want to understand your relationship with food and with your own body and stop worrying about how much and what you eat, start mastering intuitive eating on your own or with a specialist.
10 principles of intuitive eating
1. Abandoning dietary thinking
Any diet at first leads to weight loss, and then the lost pounds return. This vicious circle or swing pulls in a person, making him feel guilty, powerless in front of the figure on the scales, reducing self-esteem and self-confidence.
2. Respect for hunger
As soon as you feel that you are hungry, you need to eat. If we endure hunger for up to several hours, then, when we get to food, we automatically overeat. Hunger seems to be stronger than it actually is, and satiety comes later. Don't starve, carry something to snack on.
3. Truce with food
The habit of dividing foods into harmful and useful, permitted and prohibited is deeply rooted in the mind. Banning "bad" foods makes them the most desirable. When they're within reach, we lash out at them like it's the last chocolate or pizza in the world. This is followed by feelings of guilt, and the circle is complete. Allow yourself any products, and then they will not be as attractive and dangerous.
4. Calling the food controller
Every person who has tried to lose weight at least once has an internal controller. He wakes up as soon as forbidden food gets into his mouth. Every piece of cake or candy gets a flurry of criticism. Say no to the stern voice in your head.
5. Respect for the feeling of satiety
Listen to your body when it is already full and signals you about it. Observe this state and determine the moment when you are no longer hungry and feel the comfort of satiety. Stop while eating, put away the appliances, and ask yourself if the food tastes good and what your current satiety level is.
6. Enjoy food
An irresistible desire for harmony, constant thoughts about the "correctness" of the chosen products, watching TV, telephone, Internet while eating, distracts from the pleasure we get from food. When you eat your favorite food in a pleasant and relaxed environment, you feel full much earlier. You will notice how little food is required if you enjoy it.
7. Food separately, emotions separately
Find ways to satisfy your companionship, love, and relaxation needs without food. We all experience anxiety, anger, loneliness and boredom from time to time. Eating at such moments will not help; on the contrary, it will aggravate the emotion or condition you are experiencing.
8. Respect for your body
Accept your physical constitution as well as shoe size or eye color. It would be silly and unnatural, with a 38th foot size, to try to reduce it to 36th. Each person is unique in their qualities and appearance. Acceptance of your body and love for it will allow you to get rid of extra pounds much faster, if any.
Just like eating, exercise should be tailored to your body, energy level, and mood. Leave the idea of training a commando in a fitness club, choose those exercises that are pleasant to perform. Perhaps it will be just a regular walk. Movement for the sake of weight loss is a temporary measure, since, having achieved results, you will quit exercising.
10. Respect for your health
Choose foods that fill your body. In this case, there is no need to follow any diet. A couple of "harmful" meals will not change your health and general condition. It depends on how you eat for a long time.
The variety of weight loss systems, diets, sports training, nutrition plans is due to the desire of a person to be slim, strong and healthy. Having made the decision to get rid of excess fat mass, you should understand the principles of each method
It is advisable to find a helping specialist or a group of people who have achieved success with his help. The main criterion of efficiency can only be good health, improved health, desire to move more and live an active life.
A healthy lifestyle can be effective in losing weight and maintaining results over the long term. This is regular and sufficient sleep, a balanced diet, a work and rest regimen, as well as minimization of external and internal stresses, physical activity, and the one that suits you. Harmonious relationships, job satisfaction, and personal creative fulfillment reduce the chances of gaining extra pounds.
Diets and sports
Diets remain popular and attractive, with promises of quick results. Unfortunately, in most cases the effect is temporary. Nevertheless, there are also positive examples when, having reduced weight on a diet, a person keeps it all his life.
Proper nutrition as a type of diet gives good results. The main thing is to make it your way of life. A huge plus is the positive effect on health. Also, the use of healthy foods is often accompanied by sports, and in this case, it is important to choose a training plan that will give you beauty and health, and not fatigue and exhaustion.
Cleansing, detox and wellness programs
Companies for the development, production and implementation of various programs for cleansing the body to the masses offer sets of cocktails, ready-made meals, biologically active food additives. These systems cleanse primarily the gastrointestinal tract and liver, promote the elimination of toxins and toxins, and naturally reduce excess weight. But you need to remember that such programs work only as auxiliary programs. Without changing your eating habits, short courses of cleansing will not provide slimness and health.
Myth # 1. Fatty foods are evil
Your daily diet should be 30% fat. Without them, some vitamins are not assimilated, the cells of the body cannot exist. Even the brain is half fat, so don't make fat your main enemy. Without a sufficient amount of fat, nails and hair deteriorate, the skin dries up, wrinkles form, while the absence of fat does not guarantee slenderness.
Myth number 2. Some foods can help you lose weight
Blindly believing that pineapple, papaya, grapefruit, garlic or algae will magically disappear fat deposits from the waistline is not worth it. There are no products that directly burn fat. The pineapple slice after the burger won't help.
Myth # 3. Healthy food is very expensive
Unhealthy food is significantly more expensive, especially if you think about the possible consequences in advance. And the healthy menu includes more than just asparagus, artichokes and seafood. Think about the existence of healthy legumes and seasonal fruits and vegetables. By the way, chicken breast will certainly be cheaper than sausage.