10 tips til intuitiv spisning

Dagens post er skrevet med inspiration fra en af mine yndlingsblogs, The Feel Good Tribe, som igen har indholdet fra TheLoveVitamin.com – et site, som straks er blevet lagt til mine favoritter. Jeg er totalt sucker for al slags feel-good i øjeblikket. Bær over med mig på det punkt. Dagens post er også virkelig lang. Men jeg lover, at den er værd at læse til ende. 

I dag handler det om at spise med sin intuition. Noget, der lyder så rigtigt, men som er så uendeligt svært. Lyt til din krop, mærk efter, hvad den fortæller dig, får vi hele tiden at vide, og det er i sandhed noget af det bedste og vigtigste, vi kan lære os selv.

Vi kan ikke leve resten af vores liv med at måle og veje vores mad, overveje hvorvidt den er sammensat efter de “rigtige principper”, tælle kalorier, kulhydrater, fedtprocenter, eller hvad vi nu ellers kan finde på af faste målepunkter, som i dagens ende kan fortælle os, hvorvidt vi har været “gode” eller “slemme”. Det er ganske enkelt for glædesløst – for ikke at nævne ødelæggende for vores helt overordnede vej mod et lykkeligt liv. Mad skal ikke diktere, hvorvidt vi er “gode” eller “slemme”. Det er simpelthen den gale vej at gå.

Jeg falder også i, vi er i samme båd

Gør det lidt ondt at læse, og bliver du i virkeligheden lidt irriteret på mig, fordi jeg skriver det? Så lad mig starte med at sige, at jeg jo altså heller ikke er verdensmester her. Vi er i samme båd her, om end vores kontrolpunkter kan variere i både styrke og type.

Jeg har øvet mig længe på at lytte og mærke efter, hvad min krop fortæller mig, men derfra og så til at efterleve det dag ind og dag ud, er der stadig et stykke. Nogle gange kommer livet bare på tværs og spænder ben for alle de gode intentioner.

Jeg spiser fx stadig sukker ind imellem eller spiser for mange sunde godter, fordi maden også bruges til at tilfredsstille en hel masse andre ting end bare lige sulten, men det har jeg det okay med. Nogle gange trøster chokolade bare mere end et kram.

Det vigtige er, at vi er bevidste om, når vi laver den slags fejlslutninger. Kun ting, vi er bevidste om, kan vi påvirke og forsøge at ændre. Som jeg ser det, er det en proces. Og det vigtigste er at være på vej.

Bliv sukkerfri – Sådan slipper du sukkeret

Lyt til din krop

Da vores kroppe er et komplekst system af forskellige faktorer med gensidige afhængigheder, og vi derfor er i konstant forandring, giver det jo rigtig fin mening at lære at lytte til, hvad vores kroppe fortæller os hver eneste dag.

Der er ikke noget facit, noget system eller nogen metode, der virker. Der findes ikke én gylden nøgle til din krop, som du bare mangler at finde.

Så vi skal altså lytte til vores krop og mærke efter – fint nok! Men er der lige nogen, der gider fortælle, hvordan man så gør det? Eller hvad nu, hvis ens krop fortæller, at den kun vil have franskbrødsmadder med pålægschokolade, skal man så spise det, eller lytter man så til den forkerte stemme? Hvordan pokker griber man det her an?

Intuitiv spisning

Idéen om intuitiv spisning er derfor god på mange områder, om end man skal være mere end almindeligt fintfølende for at den kan fungere i praksis.  Men læs de ti punkter nedenfor og tag de overskrifter, du synes, appelerer til dig og lad resten være.

1. Reject the Diet Mentality

Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food

Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police

Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating under 1000 calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness

Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor

The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence–the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.

7. Honor Your Feelings Without Using Food

Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise–Feel the Difference

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.

10. Honor Your Health

Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.

Læs mere her.