Hi everyone, today we are gonna be talking about dieting, mindful eating and intuitive eating and how they work. Always consult a medical professional if you feel you need support with your health, both physical and mental. I personally have been practicing mindful eating because I have a problem with “eating my emotions” whenever I feel sad or upset I use to eat even when I was not hungry which is called emotional eating.
Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. It is important on your healing journey to not beat yourself up no matter what happened to you as a child/ adulthood you deserve to be happy, healthy and live your best life. It is also important to eat when you are hungry. Sometimes we get so caught up in overthinking we cause more stress unknowingly. Take things one day at a time and be gentle with yourself.
A few tips that work for me are below.
Getting down to the root cause. A bad day at work or a fight with a friend are short-term issues / A long term issue may be not getting your needs met as a child / Ask why you’re eating / Swap out your unhealthy snacks (but do not overthink it if you want to eat a cheeseburger then do it and do not beat yourself up about it) / Choose foods that fight stress(goji berries, chamomile tea, lavender tea) / Make emergency packages (pre-portion snacks such as nuts, popcorn or sliced veggies into baggies or containers. Consider these your emergency snack packages or just your healthy snack options on an ongoing basis.)
Consider your eating habits: how you ate? did you eat slowly?/why you ate? were you hungry? /what you ate? /when you ate? /where you ate? /how much you ate? Keeping a food journal may help as well.
If you feel you having trouble with your eating habits or stress levels please talk to your doctor or trusted physician.
Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. Mindful eating takes practice. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you’re full.
Intuitive Eating is an anti-diet, weight- inclusive model and is aligned with the Health at Every Size movement. Unlike Mindful Eating, IE includes physical activity, body respect, rejecting the diet mentality and using nutrition principles, but without judgment, to help with food decisions and wellbeing.
It should be known that Intuitive Eating is an evidenced-based, mind-body health approach, comprised of 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. It is also important to know intuitive eating weight loss can happen. However, you could also gain weight or simply maintain your weight. A good blog post to check out for more information is https://www.self.com/story/intuitive-eating-myths .
Dieting is the practice of eating food in a regulated way to decrease, maintain, or increase body weight, or to prevent and treat diseases such as diabetes and obesity. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. Biologically, “dieting” can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure. It is important to know that everyones body is different and it is always best to find what works for you.
A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water.
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