Intuitive Eating. Svetlana Bronnikova "Intuitive Eating"

Long promised, planned and sore - a series of policy posts about the psychological regulation of overeating.

Required disclaimer

Why am I writing this?

For almost a year now, I have been heading one of the branches of the largest obesity clinic in the Netherlands. The treatment is psychotherapeutic, because it is impossible to get rid of excess weight without changing behavior, lifestyle, way of thinking. It is impossible to be mentally unstable and stay thin if it is through food that you are accustomed to solve your own problems. psychological problems. I am responsible for the development and implementation of treatment programs, for innovative approaches with proven effectiveness, but at the same time I continue (which costs me quite a lot). great effort, since managerial work strives to take away all the time) to remain a psychotherapist dealing with the problems of people with overweight. During this time, I have accumulated a lot of observations, comparisons, small but important discoveries. I have long wanted to collect them in one place.

Who am I writing this for?

It is very rare to meet a woman who would not like to lose weight. Modern culture is very rigid in prescribing women to be slim, the physiological foundations of fertility insist on the opposite. To be fertile, capable of reproduction - you need to be at least a little "in the body." There are some interesting studies of African tribes, I think. Bushmen, whose women become pregnant only during the rainy season and immediately after it, when the tribe easily provides itself with food. During the dry season, women fast, lose weight, and naturally become temporarily infertile. Extremely reasonable, because it would be difficult to feed a child who has been born and to feed a nursing mother to the full. At the same time, modern culture offers a huge amount of cheap, affordable, hyped and "delicious" food. Why in quotes? Because "tasty" is a matter of habit, attitude, it is absolutely subjective. At the same time, it is extremely difficult to eat food called healthy outside of your own kitchen. This is difficult to do in Russia, in the heart of Europe, where I am writing these lines from, in the culinary Meccas of New York and Paris. Adherents of healthy food are destined to forever feel like freaks and outcasts in the restaurant life.

Thus, almost everyone wants to lose weight, with rare exceptions. If you want to shed a couple of nasty pounds, and you have a good idea where they came from - too little movement, too many carbohydrates - my post may not help you. Don't waste time reading it, spend that time going to the gym and shopping for vegetables and chicken breast.

Moreover, if in your life you have already had to lose weight, then it may turn out that you did a lot differently. than it is written here, and yet they lost weight and managed to keep the weight off. Yes, that happens too. I operate with the average temperature in the ward, that is, with methods that work, with greater or lesser efficiency, on any representative of the population that comes under my hot hand.

Is it possible to lose weight consistently and maintain weight on your own?

Complex issue. Stable weight loss necessarily includes serious internal work to achieve certain personal, not just behavioral, changes. You can do this work in the office of a psychologist or psychotherapist. Yes, there are nuggets who manage to achieve this on their own. But still, achieving mental stability involves working with a specialist. Exactly the same as achieving the stability of any other system of human organs. Looks like a nutritionist sports school seem to me comfortable, but optional additions. The maxim from which I proceed in my approach: extra you can only have weight if you are not mentally stable enough. At the same time, I consider it obvious that a person of an average, normal-sized physique is taken as a model for the absence of excess weight, and not asthenic anorexic models.

And now an important, fundamental question that I want to ask any interested reader.

What is your relationship with food?

If you have a stable, or, conversely, constantly disappearing and returning as a result of attacks of a healthy lifestyle and active sports overweight, then - ta-dam! - you have no problems with being overweight. You have problems in your relationship with food. That's what we're going to talk about in this post - our relationship with food.

Everything you read here, you know. You have read it before, heard it somewhere, tried something on yourself. I have only collected the most important, key points, based on work with patients with so-called morbid obesity - those whose body mass index is 40 or more units, those who are from the title of "cow" or "gyrobas" to the title of "human normal build"Kilogram 30-40. At best, or even all 80.

Rule one. Any diet works.

Yes, you heard right, and there is no typo here. Absolutely any of the existing nutrition systems focused on weight loss, sooner or later leads to the desired result. Some of them are a little more optimal for you personally, but I see no reason to look for the system on which I personally lose 1 kilogram more within six months. The differences are minimal. You need to choose the diet that - for you personally - tastes best. If you are a rabbit and like to gnaw vegetables, you will be quite good at living on Kim Protasov’s diet, and if you have obsessive traits in your character - you like to completely control the situation and are not averse to systematizing everything that comes to hand - then you will like counting calories.

Why? Because the goal of any diet is to change the nutritional system you currently have and make the body lose a certain amount of kilograms. Any restriction of fats and simple carbohydrates (and this is what almost any existing diet is based on) achieves this goal. When choosing a nutrition system for yourself, do not forget - it is extremely important how much you lose per month. Of course, you have an important party / date / corporate party in three weeks, and you definitely need a minus one size. Remember: when you decide to go on a "fast" diet, you are making a decision to gain weight, not lose it.

How it works? Are you on a diet that promises rapid weight loss? short time. We call weight loss fast more than 1-1.5 kg per week.. You work up your courage, tragically nibble on your 4 crackers with a glass of yogurt a day, and dream about chocolate muffins at night. You are constantly tormented by a feeling of hunger, your body is catastrophically short of vitamins and minerals (vitamins in pharmacy vitamin complexes are not only very poorly absorbed, but can also be toxic), in addition, you are dehydrated because fast diets often include a component of active removal of fluid from the body, and you forget to drink the two prescribed liters of water per day. But, most importantly, the brain receives from digestive system a clear signal: "Attention! Turn on the hungry mode!". The human brain is little familiar with the modern cult of excessive thinness, and still thinks cavernously. In cave times, there was no abundance of food that you no longer needed to worry about. It was not there in the Middle Ages, and in the Renaissance, and later. Only the last two or three generations of Homo sapiens live in conditions of food poverty - this is very little for the brain, it has not had time to change and adapt. Therefore, the brain enters a fasting mode, which means being in a reduced calorie intake mode. In addition to the symptoms of lethargy, drowsiness, unwillingness to start any action, especially those that imply physical activity(another disadvantage is that it simply does not work to make regular physical activity an inseparable part of your life on a strict diet), it also includes the symptom of "retaining" any calorie that accidentally wandered into the body. In other words, everything that can be converted to fat is converted to fat.

Any diet means "breakdowns". Moreover, there is a direct correlation here: the tougher the diet, the greater the likelihood of breakdowns - hunger and longing for "delicious" is stronger. Everything that we eat during "breakdowns" on a strict diet is directly deposited in the fat that is so difficult to burn later.

Hence the moral: choose a diet that allows you to reduce weight by no more than 1 kilogram per week. And let the diet be as tasty as possible for you personally. To lose weight, you need to eat enough.

Rule two. No diet works.

How so? I just said the exact opposite!

That's how. When you go on a diet, you set yourself the wrong goal that can be achieved with it. Your goal is to lose weight permanently. Forever become minus five, forest, twenty-eight - underline as necessary - a kilogram. No diet can achieve this goal.

And what allows, you ask? The same thing we started with. Changing relationship with food. Changing the psychological role that food plays in your life. This can be achieved not with the help of a diet, but by working on changing the body image and stable patterns of behavior, including food, with a psychologist. Do you need a diet in this case? No, diet is not an absolutely necessary component of such work. In the end, weight loss will happen by itself. Why do we still include a diet, or, more correctly, a change in eating style, in our therapeutic approach? Because people are such creatures, they need everything quickly. In addition, the first kilograms that have flown off add motivation, self-confidence, and give strength.

What else is a diet good for? In my opinion, the best way to imagine new system nutrition as an experimental laboratory of tastes, as an endless cooking show with you in leading role. We try, discover something new - and tasty!, remember what we liked, reject what we didn’t like. Remember, losing weight is tasteless - harmful and ineffective. One of the challenges that need to be addressed in the process of changing the food system is to learn how to enjoy food again. Oddly enough, gluttons, food addicts, people. accustomed to "jam" negative emotions, slowly but surely unlearn how to perceive the taste of food.

Rule three. To lose weight, you need to eat enough.

When choosing a diet, take care not only that it is tasty, take care that it is satisfying. The hungrier you are on a diet, the faster the lost kilograms will gain.

All dietary guides must have a "no snacking" clause. Oh, those cherished, intimate snacks - tea and cake, a bag of chips, a handful of sweets!... Usually - alone, in a secluded place, often - is associated with a "moment for yourself", peace, comfort, relaxation and stress relief. Further, there will be a separate post about "snacks", because this secret is great, but we are not destroying the foundations yet, we are only laying the foundation for changes, and this foundation is based on three meals a day, each and which is sufficient not to experience hunger in over the next 5 hours or so. That is why it is very unprofitable to choose a rigid restrictive "crash diet" - the chance to withstand it and not gain weight subsequently tends to zero.

To be continued, continued in the next issue :)

The Center for Intuitive Eating and Psychotherapy for Eating Disorders IntuEat has vacancies for psychologists and psychotherapists in Moscow and St. Petersburg. What is the IntuEat Center? The IntuEat Center is an outpatient consulting facility working on Western European evidence…

• September 1st, 2015 04:10 pm

You may ask me - well, why not call my relationship with sugar - sugar addiction, if I want sugar more often than cucumber? Why not call my relationship with food an addiction if I'm craving four fucking meals a day?

Let's start with the stove. For the first time, the idea of ​​an addictive relationship to food appeared in the mid-80s, against the backdrop of a wave of popularity of Alcoholics Anonymous groups in the United States. It dawned on a certain woman, Judith, that she ate according to the same patterns her husband drank - and she founded the first group of Gluttons Anonymous. The ideology of the group is completely identical to the ideology of AA and AN: it is a 12-step model of abstinence, not from alcohol and drugs, but from sugar, flour and wheat products. Abstinence is based on the idea of ​​one's own imperfection, the experience of guilt and shame, and the formation of the motivation to "become better". "Gluttony" is described as an incurable disease that one has to fight all one's life, every day. A large role in this approach is played by group meetings, the support of other group members. Despite this, even long-term members of Glutton Anonymous admit that they experience "eating breakdowns."

By the way, Olga Marquez used the same model when creating #sekta.

Having gone through the experience of participating in the Narcotics Anonymous group, Olga borrowed both the idea of ​​constant improvement, only not spiritual, but bodily, and the model of group support (group hugs after training, participation in chat), which so inspires #sekta participants, and the idea of ​​\u200b\u200bthe infinity of this path, and work with a personal curator. The only difference is that AA, AN and AO are non-commercial programs, while #sekta is a business project. Metaphorically speaking, #sekta is a Fat Anonymous group: people come there unhappy own weight and body, feeling disgustingly fat and unattractive, and leave with the feeling that the only way to stop being "fat" is by following the proposed training and nutrition program. Having broken or missed a "training session", many immediately feel "fat" again - hence such a high percentage of people who have developed post-sekta or aggravated eating disorders as a result of participation, in particular, bulimia and binge eating. It is not customary to discuss this in #sekta - eating disorders are considered the personal responsibility of the participants.

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To date, none of existing species food is not recognized as addictive. To conclusively prove the similarity of the brain effects of foods and psychoactive substances, experiments are needed that compare the brain behavior of people who use drugs and certain foods. The ethics of such experiments is a big question, of course, and they will not be carried out soon.

Therefore, the term "eating addiction" is proposed, that is, dependence on the process of eating food, on the state in which we are when we eat, and not on the state in which we find ourselves when we have already eaten. This term takes the discussion to the rails of pure psychology: if we eat to feel better in the process of eating, it's not about the product we use for this, but that we feel bad. And this is the root of the problem, the problem that must be solved if you feel like "addicted to food." And it is solved in no way by giving up sugar, but by an attempt to look at your emotional problems impartially and assess your capabilities, on your own or with the help of a specialist, to solve them.

The end is tomorrow at noon in Moscow, but not for the sake of intrigue, but because the article has grown and has not broken into two. and into three thematic pieces. Part three is practical.

• August 27th, 2015 04:47 am

I am sharing a chapter from a new book about Intuitive Eating in the format of a LJ publication. This time about the burning - about sugar and food addiction. A seasoned longread in 2 parts, with a prologue and an epilogue. enjoy.

A few years ago, I wrote here. It has hit the top many times, reposted by hundreds of readers, this is my most popular post in the entire popular cycle of posts about the psychology of overeating.

Nothing to do, we all love horror stories.

Horror films, for example, are also popular. Writing this text is quite excusable - it was created at the very beginning of my work with people with large body weight, in the process of the birth of a branch of the Dutch weight loss clinic, which I led for several years, at a time when all of us, the employees of this project, firmly believed into unwavering dietary fundamentals: @Fat-free foods are good! Sugar is bad! Low fat foods are good! Sugar is bad!". And only the daily practice of working with excess weight showed us how far from the truth this is.

In colorful terms, the article described what happens in the body when we eat sugar. It was already clear from the title of the article that nothing good was happening there. Insulin, just like an orgasm, is insidious exactly the same as it is desirable - it allows you to experience a brief moment of delight, leaving us exhausted and even more hungry than before eating sugar. In order to avoid the horrors of insulin fluctuations, it is recommended to eat less sugar, and more foods containing dietary fiber. In order to understand what my patients are experiencing when they cut out fast carbohydrates, shortly before writing that article, I myself stopped eating sugar in any form for several weeks (no, I do not add sugar to coffee - I mean all foods that contain sugar, including fruits and whole grain breads). This was probably the only conscious dietary experience I ever had in my life. And of course, I felt better.

Now I know that this is called a "dietary honeymoon" - starting any diet and getting the first results, you feel strong and purposeful. Careful attention to nutrition gives its best results in the first weeks: we eat well-prepared fresh food, we feel better, life is beautiful. So it was with me - having survived several uncomfortable days, I experienced lightness and delight: oh my beautiful clean life without sugar! The experiment didn't get me in a lot of trouble, but in the last week of it, I found that I got tired of getting up an hour early to cook myself sugar-free meals for the day, and the day I forgot my containers was starving hell - I couldn't find sugar-free meals that saturate me in the supermarket closest to the clinic. She just wasn't there.

However, the bad behavior of sugar is far from being limited to insulin alone. In any system of "healthy", "balanced", "clean" or dietary nutrition, the first thing they will explain to you is that sweets are "empty" calories. Have you ever wondered what "empty" means? How can calories be "empty"? Calorie is a unit of energy, sugar is a carbohydrate, carbohydrate is an energy supplier to the body. But the matter is not limited to this either.

It is enough to enter the phrase "sugar addiction" in any search engine - and you will feel like a heroin addict without five minutes. "Sugar Addiction. The White Death" is a reference to the documentary. "Sweet poison. How sugar destroys us and how to resist it" - reads the frightening headline of an article on the resource of fans of the LCHF diet - high fat, low carbohydrate content, claiming to be scientific evidence of their publications. "We get rid of sugar addiction in four steps!" - scream some headlines. "Sugar is a poison," others argue. "Sugar is 8 times more addictive than cocaine!" - intimidate the third. That is, any avid cocaine addict is 8 times healthier (and I have seen a lot of them in my professional life, and they are real goners) than you, my friends. Add to this the fact that they are probably much thinner ... How, you do not want to change one addiction for another, 8 times healthier? You are strange, you are right.

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Why would we need this?

Because the human baby needs sugar in large quantities in order to develop quickly and correctly physically and mentally. Sugar is essential for the growth of a child's body and brain development. By limiting sugar to a child, you are depriving him of an element that is necessary in his diet. There's nothing addictive about your sweet tooth - it's pure evolutionary biology with a bit of psychology. We are all born with a love for sweets because those upright primates that didn't like sweets died out. That's all.

Our taste buds. allowing us to distinguish between sweet, sour, salty and bitter tastes, are also participating in the race for the survival of mankind. Initially, they allowed us to distinguish our food friends from enemies. Food friends are those types of food that are easy to digest and give us a source of energy. Those of us with better taste buds for “friends” are more likely to survive and reproduce. That's all sugar addiction for you.

But what about scientific publications about the addictiveness of sugar, you ask? What about food addiction studies that have shown? And what are we to do with a drunken sailor, that is, with sugar. But about this - in the continuation, which follows on Monday.

• June 15th, 2015 , 05:30 pm

Summer is a great time to pay attention to your own eating habits. Children spend time in dachas and camps, we wear much less heavy clothes, stop freezing every minute, our need for highly nutritious, fatty foods decreases naturally - you want a light meal, leaving behind a feeling of delicate satiety.

It is in the summer that many people manage to start moving intuitively - walking, running, dancing.

Therefore, for those who are not yet ready to join the Intuitive Eating training group, this summer we offer a series of introductory events: webinars and workshops on Intuitive Eating.

Webinars on Intuitive Eating with Svetlana Bronnikova will start this week!

You have the opportunity to ask all your questions about Intuitive Eating directly to the person who brought this method to Russia and adapted it for the Russian-speaking audience.

For those who attended the webinar _ 15% DISCOUNT FOR THE GROUP FOR TRAINING INTUITIVE EATING SKILLS!

At the webinar "Practice of Intuitive Eating in Life":

You will learn how Intuitive Eating works, whether it is possible to lose weight with it, and why not everyone succeeds,

You will learn about the basic techniques to start eating intuitively now, today.

You will be able to try some exercises for yourself to increase awareness of eating and make it easier to regulate overeating.

Svetlana will talk about the methods of overcoming food "failures",

You will receive unique materials developed by the IntuEat Intuitive Eating Center to help you in your daily practice,

And of course, ask all your questions!

The webinar format is a video chat with the ability to comment.

If you are new to Intuitive Eating - this is a great opportunity to get to know the method better, if you have already read a blog, a book, went through a group - this is good way Refresh some skills and ask accumulated questions.

The webinar will take place on THURSDAY, June 18 at 10 am Moscow time.
Duration 2.5 hours, cost 950 rubles.

1. Yandex wallet 410011945742702 (with a mandatory message to [email protected] about payment)
2. Paypal ( [email protected]).
After payment, the administrator will send you an email with a link with a password that allows you to enter the video room of the webinar.

The fee includes access to the webinar recording at the end of the webinar.

Applications (email with the title Webinar) should be sent to [email protected]

• May 30th, 2015 09:51 am

Like, probably, any writing author, I receive a lot of letters and personal messages. Most of them are binge success stories, acknowledgments, stories of how reading the articles on this blog, doing the exercises here and in the book, I managed to cope with bulimia, overeating, stabilize and reduce weight, get rid of fear of food. These are always very personal stories, and ethical considerations do not allow me to share them either to share my joy and pride with someone, or to prove something to someone. So I cherish them like treasures and reread them from time to time when I need a reminder of who I am and what I work for.

There are many other letters - requests for help, requests for help in solving certain nutritional problems - it doesn’t work, I can’t cope, it doesn’t work out. These require time and thoroughness of the answer.

But, of course, the most interesting cluster of letters - unusual questions, strange stories, everything that does not fit into the standard and familiar picture of problems with weight and eating behavior.

Here, for example, what a wonderful letter I received the other day: "Good afternoon, dear Svetlana! I study your articles with great interest, I discovered a lot of new and interesting things for myself. I have a huge request for you - could you write about how our body reacts to potatoes?Similar to this post.I'm a potato fan...I don't need either sweets or starchy foods - only chips, fries, mashed potatoes, etc. I tried to allow myself to eat plenty.And ate for weeks, as a result, it's scary to stand on the scales Maybe if I understand how all this is really not useful, it will be easier to eat potatoes within reasonable limits? .. Thanks in advance.
And thanks for what you do! Sincerely, Elizabeth."

The article that the author of the letter has in mind is by far the most popular and cited article of mine in the Psychology of Overeating series. It was quoted and reprinted not only by Intuitive Eating advocates, but also by “phytonies”, “healthy” people, and active “dietists” ... I wrote it at the very beginning of my work at the CO-EUR Dutch weight loss clinic, when I, both management and staff sincerely believed that sugar was not only harmful, but it was also possible to abandon it forever.

There were examples of "sugar withdrawal" around for several weeks, which really resulted in a reduction in cravings for sweets in principle. The fact that the "glut" and subsequent weight gain that occurs with "sugar withdrawal" a year or two after this experience is somehow connected with the history of sugar refusal, we did not immediately understand, but when enough data accumulated that the refusal of sugar in the long run leads only to an increase in the need for sugar.

I still have no doubt that pure sugar behaves like a real terrorist in our body, but the path of Intuitive Eating has shown me that it is possible not to deny yourself sugar, not to ban it, not to be afraid - and not to overeat it. The only sugar that is really dangerous is added sugar, an invisible terrorist that hides in products carefully sweetened for me by the manufacturer - canned food (most even canned vegetables and fish contain sugar), low-fat curds, low-fat fruit-flavored yogurts and other similar, attacking our dietary thinking, rubbish.

When sugar is in plain sight and consumed in accordance with your true need, you immediately find that you do not want sugar at all, but something else. Evil tongues claiming that I do not eat either sugar or salt are mistaken - I calmly eat both. Right now, I have a big cake in my fridge from the legendary Jan de Groot patisserie, famous for texts on the psychology of overeating, and a box of wonderful tampoucine cakes from the same place. Cakes are rectangular, large - with a large human palm. I cut off about a fifth of the rectangle - to try, the eldest son ate part of the cake, the rest continues to stand in the refrigerator. There is no will power, no control, no effort in principle - if I want a cake, I will try it, but for now it will symbolize my birthday celebration with friends today, but I don’t have to eat it if I don’t want to.

In Intuitive Eating, I honestly rewrote the chapter on terrorist sugar, adding information about the need to consume simple carbohydrates to produce neuropeptide Y, and talking about a clever feedback system that makes us look for and consume sugar when we completely stop eating it. . To not want sugar, you need to allow yourself to eat sugar. Despite the fact that simple carbohydrates activate the dopamine system of the brain, which will “beg for more” and the sensitivity of which decreases the more the higher the sugar dose, the formation of a true addiction, thank God, does not occur. We substitute the term "addiction", which is understandable and causes certain associations (to deprive a drug addict, to tie him to a bed, and the greater his suffering, the stronger the redemption, isn't it?) the terms "external overeating" and "emotional overeating" that are much less clear to us ".

Indeed, making a vow, forbidding yourself to eat something is much easier than figuring out exactly what emotions lead to the need to eat sweets.

Potatoes are the number two enemy of the overweight fighter. Any diets and nutrition systems, wherever they are oriented - the "Minus 60" system, nutrition "according to the sect", the "Fifteen" diet, the magical "PP" - " proper nutrition", one of the most notorious dietary systems - primarily restrict sugar and potatoes.

Potatoes contain starch and empty calories. You can't eat potatoes. Well, let's see if these ill-fated potato calories are so empty.

I can honestly say that I don’t eat potatoes every day or every other day. My own need for potatoes ranges from once to 3 per week. I really love baked sea bream with baked potato slices, for example. It never occurred to me to forbid myself from eating potatoes or cooking them without oil.

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Well, were the Europeans fools who made potatoes the center of their menu?

In conclusion, I will mention that my favorite ways of cooking potatoes are baked potato slices with skins with herbs (wash large tubers, dry, cut into 8-10 slices, not too thin, sprinkle with olive oil, salt, add fresh or dried herbs - rosemary, thyme, dill, parsley, whatever comes into your head, and bake at a temperature of 200-210 degrees in the oven for about 30 minutes.The last 5 minutes I turn on the grill and bring it to a “brown crust”) and “bomb” - this way you can cook smaller potatoes. I select the smallest tubers, boil them in their skins until almost cooked, then cool them, spread them on a baking sheet and gently crush each tuber with a pestle or the end of a large knife. The potato should not disperse at all, it is necessary that the tuber retains its shape. Salt, drizzle with olive oil and add a pinch of squeezed garlic on top. In the oven for 10-15 minutes, 200 degrees. An amazingly delicious dish is ready!

Bon appetit and don't be afraid to eat!

• May 28th, 2015 05:27 am

On my birthday, I want to make a gift to my readers - a long-promised and important article about external overeating. I regret that I did not write it earlier and that it was not included in the book - in my opinion, it is not enough there.

To begin with, let's figure out who external eaters are and how they differ from internal ones. Of course, longtime readers of my magazine and band members already know this very well, but for those who have just joined us - let's start from the stove.

Why external overeating can be a problem is clear from the name itself. In wise Latin, "inter" means "internal", "extra" - "external". If internal eaters eat "in themselves", then external - "as if not in themselves." Well, seriously, internal nutrition means the absorption of food based on the internal signals of the body, on signs of hunger and satiety, the external one is triggered and stimulated by any external properties of this very food that are not related to hunger. Looked appetizing. It smelled good. This cake was eaten with appetite by a disgustingly thin blonde at the next table (that is, she can, yes, but me ?!). This gigantic billboard oozing with fat and voluptuousness popped up and attacked you from around the corner. Couldn't resist? Congratulations, you are an external eater.

Good news so that it is not so offensive: we are all, to one degree or another, external eaters. There is no person who is absolutely indifferent to the influence of professional culinary photography and the magic of appetizingly arranged shop windows. Food should excite our appetite with its sight and smell, this is completely normal: back in 1956, the French physiologist Jaques de Malignen described the phenomenon sensory-specific satisfaction, partly consisting in the fact that after saturation with one kind of food, the sight and smell of another again excites our appetite. Trouble starts when you can't miss a single skirts madeleines, not a single barbecue, not a single sandwich, without trying to eat it, and once you start, you can't stop.

The skirt clause is not accidental: in modern culture, eating behavior has completely replaced sexual behavior from a moral point of view. It didn't happen right away. Some 100 years ago, a woman with a developed sexual appetite was considered licentious, immoral. Yes, what is there 100 years ago - people still talk about "rabies of the uterus" among the people. As a result of the sexual revolution, the situation softened somewhat - a woman was allowed to change partners, experience sexual interest, want not necessarily officially registered relationships, but also simple, ordinary sex. However, the trap slammed shut on the other side - sexual freedom had to be paid for with food freedom.

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2. Schachter S, Rodin J. Obese humans and rats. Washington, DC: Erlbaum/Halsted; 1974.

• May 13th, 2015 , 12:43 pm

The IntuEat Intuitive Eating Center announces the recruitment of a new full-time Intuitive Eating skills training group in Moscow.

Time: MONDAY EVENING (at 19.00)

The start of training is scheduled for June (as the group is recruited).
The cost of one lesson in a group is 2,500.00 rubles.
If you pay for four lessons in advance or the entire course - there are pleasant discounts!

Group classes are held in the format of skills training.

On the group you can buy a book by Svetlana Bronnikova "Intuitive Eating" at a discount.

In 12 group meetings, you will learn to distinguish between physical and emotional hunger, to catch the moment of satiety before the plate runs out of food, to cope with negative emotions without looking into the refrigerator. Together with other participants, you will be able to part with dietary thinking, explore what function excess weight plays in your life, face your fears - the fear of slimness, the fear of "lack of food", the fear of satiety, formulate your personal food rules as opposed to those learned in the family and from the environment.

The group is led by psychotherapist Grigory Pavlovsky.

Group meetings last 2.5 hours and take place in the hall located at Volkov per., 4.

To sign up for a group, please fill out the application at the link: http://goo.gl/suqYn3 or write to us at [email protected]

• April 29th, 2015 04:43 am

The EKSMO publishing house reports: "In two large VIP book networks, the book" Intuitive Eating " entered the TOP-10. In the Moscow House of Books - this is the largest book network - the book occupies the 8th place in the rating in its niche, in the Moscow Store the book is in 6th position.

Thank you, my readers and customers! If you notice any errors, typos or inaccuracies, please report to [email protected]

The book can be purchased at the IntuEat Intuitive Eating Center for 580 rubles.

• March 31st, 2015 , 10:36 am

“Eating on autopilot” is eating that happens outside of our awareness, such as when we finish a bag of chips without even realizing it, or automatically return to the kitchen to cut another piece of brownie, or finish our huge portion in a restaurant simply because it is on the plate.

It usually feels like something out of control, leaves us feeling like a failure, and (most importantly for me) when we eat unconsciously, we cannot enjoy the taste of the food. This is a big waste of time, energy and calories. And this important reason overeating and weight gain.

It can be difficult to figure out when to stop if something happens automatically, out of focus, but switching from mindless eating to mindful eating can lead to huge changes in overeating, weight and health. And here are five steps to stop the autopilot eating cycle and stop mindless overeating.

Five steps to stop mindless overeating.

1. Start with compassion (stop being hard on yourself).

Unconscious overeating is extremely frustrating and most likely you will become angry with yourself in response. And that only makes things worse. Self-blame and frustration dampen your ability to really pay attention to what is happening. You will achieve success much faster if you use this energy to build new skills. When you catch yourself mindlessly overeating, stop, take a deep breath, and pay attention to what is happening. Realize that you caught the moment of overeating (even after the event itself) and that you are working on doing it differently.

2. Target one situation per time period.

We like the idea of ​​big changes, don't we? The problem is that the process of preparing these changes seems insurmountable to us, and is not working right now. Take one situation, one time during the day, one meal that you want to focus on in order to change unconscious overeating.

3. Make a list of everything that contributes to unconscious overeating in this situation.

For example, maybe you eat at your desk and focus on the work you're doing. Or watch TV at dinner. Maybe there's a part of you that makes you want this experience of mindless overeating. Or there are some hidden needs that make you overeat. Mindless overeating can be an opportunity to switch off or put off something difficult. Or maybe it's nice not to think about what you put in your mouth all the time. If you can't think of anything to write down, don't panic. You can continue to use this process, to be in it.

4. Make a list of possible ways to help you be a little more mindful about eating in your target situation. One centimeter. I am not suggesting that you aim for a complete stop or a complete change. One centimeter - implies that you set a goal to be more effective in this than you were yesterday. Maybe you decide to set aside six chips and arrange them on a napkin in front of you, instead of eating from the bag. Or decide to have lunch without doing multiple tasks at the same time. Or decide to stop in the middle of a serving and ask yourself if you're still hungry. Here are just a few strategies.
Experiment and try what might work for you.

Here are some basic strategies to stop unconscious overeating:

Pause before eating and indicate your intention to be aware (see point 5)

Divide food into portions ahead of time, instead of serving yourself at the table or eating in chunks from a container, or feasting on small pieces of something.

Whenever possible, give food your full attention. Focus on what you are doing and allow yourself to fully feel and enjoy your food.

When you know in advance that your attention will be divided (for example, some kind of meeting, social event), outline a line of behavior, how and how much you want to eat. For example, you might decide that you won't eat bread if it's served with your meal, or you might decide to only choose two starters from the buffet. Or maybe you will put down your fork and pause after every two bites. Deciding ahead of time will give you structure to follow instead of autopilot and drifting into mindless overeating.

5. Take breaks. Unconscious binge eating is so insidious because it is...so unconscious! Before you find yourself in one of the situations you have chosen as your target, make a decision about how you will pause, check with yourself, and remind yourself of your plan.

Create a pause ritual. It can be as simple as washing your hands before eating to remind yourself of the strategy you want to try. You can pause and bless the food or say thank you before eating. This may be the time to remind yourself, “Today I will be mindful.” Ground yourself as you renew your lipstick. Try choosing a pause ritual that is related to something you are already doing.

Remember, you don't have to be perfect. You can pause before eating and you can use this strategy if you catch yourself in the middle or at the end of an episode of binge eating.

Mastering control over mindless eating is a process, and it makes sense to repeat the five steps to stop mindless eating. Each time you practice this, you'll gain a better understanding of what triggers (and complicates) unconscious overeating. And you get more information and strategies to help stop it.

• March 26th, 2015 , 11:24 am

It's no secret that we live in a culture obsessed with weight loss. We talk all the time about wanting to lose weight, how to lose weight, who lost the most weight, and how wonderful our lives would be if we could lose a little more. Why don't we talk so much? About the nuances of the weight loss process, including side effects weight loss - wow! - not all positive.

During last year I lost about 25 pounds (about 11 kg). For me, a person who has never lost weight before, the whole process was new, but a few moments in losing weight really surprised me. For example...

1. Be prepared for some questionable compliments.

Once the weight loss is noticeable, people will probably start commenting on it. Some of the comments will be really kind. They may note hard work, done by you in the process, or to emphasize your newfound confidence in your own body. But some of the "compliments" you receive will be incredibly hurtful. Don't be surprised if you hear things like, "Wow, you look so much better" or "I don't want to say anything about how it used to be, but you looked really unhealthy." Yes, thanks!

2. Some people will treat you differently.

One of the saddest revelations from my weight loss experience? A little weight loss (or gain) can really change the way people interact with you. Since I lost weight, I noticed that my diet-conscious friends suddenly wanted to discuss calorie counting and schedules. gyms, and much more. Some friends made nasty comments about my new eating habits but made excuses about their habits, which forced me to spend less time with them. After losing weight, a male colleague began to indulge in crude jokes about overweight clients in my presence. I couldn't help it, but I wonder if he'd known me when I was fatter, he'd have muted such comments, or I might have been one of his targets of ridicule. The craziest thing about it is that I haven't even lost that much weight, but I've already seen the social consequences. A friend of mine who has lost over 100 pounds told me that the hardest thing about losing weight for him was seeing how people began to treat him dramatically differently than they did when he was bigger, and as a result he doesn't know which one to trust.

3. It's surprisingly easy to get an obsessive disorder.

I started losing weight by simply eating more intuitively and trying to develop a better connection with my body, I listened carefully to my hunger and satiety signals and ate accordingly. Slowly, the pounds began to drop and I felt healthy and happy that my body was changing. A few months later, I hit a plateau and started counting calories to break through it. That's when I stopped feeling healthy and happy, and instead I felt anxious, in control, and obsessed. I spent too much time frantically calculating, feeling guilty and panicking when I exceeded my daily quotas or ate the “wrong” kind of food. I'm a pretty laid back person who's never dieted before, so these obsessive touches came as a complete surprise to me.

Even years later, in conversations, each of my thinner friends said that they had experienced similar stages of obsession, and that it was a hard blow. If you're going to be counting calories, I highly recommend using this as a soft guideline rather than a hard and fast rule, and if you find yourself obsessed with the numbers, take a break and just listen to your body instead. Losing weight is never worth losing your sanity.

4. Your life will not change so much when you reach your desired weight.

We live in a culture where the message is "lose X kilos and your life will be great!" lies in wait for us everywhere. No matter how thoughtful and conscious you are during the process of losing weight, there is probably a part of you that secretly believes that there is a number on the scale that will open the secret door to absolute happiness. Spoiler: this is not true.

I've lived my whole life thinking that if I could just lose 20 pounds, people would like me more, be more confident, beautiful, and successful. When I finally reach that magic number, the confetti doesn't fall from the ceiling. Inner peace does not immediately overwhelm me. I was proud of myself because of achieving my goal, I was in better shape, it became easier for me to buy clothes, but everything else ... was about the same. I got a little smaller, but it was still me, with the same uncertainty. Anyway, I'm grateful that my weight loss exposed the "ideal life" as a delusion and got me into the emotional work that goes on at a much deeper level.

The bad news is that weight loss won't solve all your problems, and it won't make you love yourself. Good news? You can start loving yourself whenever you want, no matter what your scale shows. And why not start today?

This story, narrated by Winona Dimeo-Ediger, first appeared on alternative news and culture for women, Ravishly.com.

Translation - Valery Filimonov ©
Center for Intuitive Eating "IntuEat", 2015 ©

they sent me a link to Firefly, who - literally - wrote the following about me: "The psychologist has one child preschool age and fresh marriage after a long period of loneliness, and this, in my observation, often leads to a burning need to instruct the masses on how to build long and strong relationship, and raise children from zero to adolescence."

At this phrase, my brain collapsed and died, because this, to put it mildly, was an unexpected interpretation of my biography.
So, dear husband, it turns out that you just recently (4 years ago) saved me from an extremely long and joyless lonely existence (1 month long), and I immediately (8 years ago) began to write psychological articles and posts, conduct therapeutic groups (5 years ago) and work with clients (also 8 years ago). Tellingly, I have no idea if Firefly has a relationship, and if so, what kind.

She goes on to criticize my post about insulin. In general, criticism in places is quite sensible, because I wrote - and this is indicated in the post - as I understood it from the doctor's explanations, without claiming to be an endocrinologist and not saying that the way I live needs to be repeated to someone - on the contrary, in every possible way saying that you first need to go to the doctor. I really made a mistake in this post, and many have found other ways - yes, yes, Mrs. Firefly, none of these people told me anything about my, sorry, fresh husband, can you imagine? - write about it.
And - if you would limit yourself to this, even if in the context of "it takes place in a school chemistry course," as one of the participants in the discussion, I would understand this. And if you personally wrote to me about what is wrong in my post, I would also thank you, but - alas - this is about the subjunctive mood. It turned out the way it did. And it turned out that on an ordinary post of a person about his diagnosis, about which he writes - let's say - it's still not quite what Mrs. Firefly understood (because she interpreted my considerations quite freely - if it's polite), a person who wrote his professional position in a blog (which, according to Russian media laws, but she probably does not know) -
a) lie;
b) in an offensive way;
c) about a colleague

And I consider it
a) unethical;
b) disgusting
falling under the defamation clause. Of course, I consider this article rather strange and it is rather senseless to go to court, but I consider it necessary to write that this has nothing to do with reality.

When I tried to ask what it was, they told me that I had obvious problems, because I chose an elaborate pseudonym for myself (here Eric Erickson and Jacob Moreno sent a friendly hello and went to their therapists - and these are only psychologists. Freddie Mercury, Marilyn Monroe, Maxim Gorky and Kira Bulychev, as well as a list of ten pages of seriously ill people, I won’t give. And I’m even afraid to imagine what the beautiful young lady would say to my colleagues Karine Serebryakova and Zhanna Lurie). It was also added to me that she considers me the worst example of pop psychology. Apparently, this gives her reason to invent fables about me and publicly say nasty things about me behind my back (no, there was no personal conversation before). Perhaps this is due to the fact that I once wrote that I respect what she does, but I do not like her style of presentation, so I do not read it.
Such is the "symmetrical" answer.

Personally: Firefly, you used to make insulting and derogatory comments about your Russian-speaking colleagues, but I saw them only in a general sense - like "working with a paralyzed grandfather behind the wall." I haven't followed your work, so I don't know if I'm the first one on your list of targeted insults, but I can assure you on my own that I'm impressed with how far you've gone.

I suggest to my readers - and readers of Firefly - to think seriously: if a person allows himself absolutely calmly and without the slightest doubt, then without giving up his words - moreover, continuing to develop them, write something similar to a stranger (even distracting from the fact that this is a violation of professional ethics), using his own fantasies as material, then ...
and then at your discretion.

Personally - to the user Firefly - you made me an evening. Well, I can congratulate you - before that, in my life, only my ex-fiance reached such a level of generalization after I left him two weeks before the scheduled wedding, and I was sure that he was in his fantasies and an extremely alternative view of no one will outdo my life.
For you, I - like - was not going to marry. So it’s not even clear where you got such pictures from.

Clinical psychologist, PhD in Psychology, BIG-registered medical psychologist (Netherlands), full member of the Netherlands Institute of Psychology (NIP), certified specialist in Intuitive Eating, author of the "Firefly Method" - a modular program for weight management and eating behavior.

Graduated from the Faculty of Psychology of Moscow State University named after M.V. Lomonosov, where she defended PhD thesis on the psychology of female prostitution. At the same time, she received the qualification of a Gestalt therapist at the Moscow Gestalt Institute and underwent retraining in psychotherapy and sexology at the Russian Medical Academy of Postgraduate Education at the Moscow Medical Academy named after I.M. Sechenov.

For five years she taught clinical psychology and psychotherapy according to the author's curriculum at the University of the Russian Academy of Education, while working in a psychiatric clinic. Under her scientific guidance, more than a dozen theses and a dissertation for the academic title of candidate of medical sciences have been defended.

Since 2002, she has led a project of medical, social and psychological assistance to Russian-speaking drug users in Antwerp (Belgium). From 2008 to 2010 she worked at the Dutch Ministry of Justice, in the men's prison, in the department for repeat offenders who use drugs.

Since 2011, she has been actively studying the problems of overweight, overeating and eating disorders. Promotes the restoration of a healthy relationship with food through the use of the Intuitive Eating method, the complete elimination of diets and a positive attitude towards one's own body (Health in Any Size model).

From 2011 to 2013, she managed educational projects and worked as a psychologist and psychotherapist at an eating disorders and obesity center in the Netherlands. In 2014, she created the first Intuitive Eating Center in Russia.

Hosted a psychological podcast on Podcast Records. She has repeatedly acted as an expert psychologist in magazines, on radio and television.

We opened the method of Intuitive Eating for Russia -
first effective approach to weight management
and eating disorders.

Specialization

CBT and DBT therapy for anorexia nervosa, bulimia nervosa, binge eating, obesity. Teaching Intuitive and Conscious Eating. Psychotherapy of adults, children and adolescents, parents of children and adolescents with eating disorders and obesity.

When we are asked to talk about what Intuitive Eating is and what it is eaten with, we say that it is very simple and you probably already know a lot. The transition to Intuitive Eating always begins with the realization: diets don't work. If you have an idea deep down in your soul that there is that very “your” diet or nutrition system, do not waste your money and time. Intuitive eating is not yours yet. Wait one, two or three more diet cycles, and this realization will surely come.

When you are convinced that diets do not work, you must follow certain rules. There are only those moments when you are a little hungry. Finish eating when you feel slightly full. Choose the food you want this moment, moreover, based on the characteristics of the taste that you want to feel, and not on the finished dish. Don't use food to solve emotional problems. And here it is - Intuitive Eating!

There is nothing easier and there is nothing wiser!

We all know that eating can be emotional, when there is a bout of overeating or a hand reaches for a bun as soon as you smell vanilla and cinnamon “like in childhood”.

Food can be rational, then a diet or a newfangled nutrition system happens to you. Many of us are familiar with this. Attentive calorie counting, food ingredients, weight and time tracking. All this is a very rational relationship with food.

Wisdom arises when our emotions connect with our rational approach and, most importantly, with our willingness and ability to listen to the needs of our body.

It is at this point, together with wisdom, that Intuitive nourishment, acceptance of oneself, one's body, is born. This doesn't happen all of a sudden. This is the way. If you want to follow it, we can show you the way, help you take the first steps, teach you ways to eat wisely and consciously.

Leading groups: Svetlana Bronnikova and Anastasia Repko.

Meetings weekly on Tuesdays at 19:00 Moscow time, the day is subject to change.
Start of the group for the recruitment of participants (7-9 people)

To participate, you need to pass the diagnosis. Leave a request - and we will write you all the details.

Why have the “10 Intuitive Eating Principles” that have been circulating on the net for several years misleading beginners? Svetlana Bronnikova spoke about the fate of the method in Russia and listed the original principles created by professionals that will really help start the path of an intuitive eater.

There's a lot to be said about Intuitive Eating. Someone reports winning weight loss by 20 kilograms without the slightest restriction, someone - that Intuitive Eating is "eat whatever you want." If you want, you put smoked sausage on a croissant, if you want, you eat a creamy ice cream with pickled cucumber, and you lose weight, lose weight! Someone reliably reports that on Intuitive Eating you will have to stock up on your favorite butter cookies, and eat them every day, whether you like it or not. You just forcefully push the cookies. All suitable holes. And someone - that they tried this famous "IP", and the scales - once! - and showed "plus eight". And now - urgently back to the camp of the saving, understandable restrictive "PP" - boiled vegetables, chicken breast, for good behavior you can afford a crumb of cheesecake on the day off. From afar. Smell.

As is often the case, few people bother to figure out what Intuitive Eating really is, relying on incompetent articles in popular magazines and posts by Instagram gurus. It is understandable - reading books with a lot of text and tasks for self-knowledge is difficult, and there is no time. As a result, so many myths, fairy tales and legends have grown around Intuitive Eating that today only professionals are able to figure out where the truth is and where the fiction is.

For the first time, information about Intuitive Eating flew into the Russian-language network back in 2012, but did not take root. Then with light hand one of the resources healthy way life, a Russian translation of a page from the website of the author of the book on Intuitive Eating, the American nutritionist Evelyn Triboli, was published. The translation was made by an automatic translator, and a good part of the meaning inherent in this text was lost, but the article was reprinted many times.

The second attempt was made by me, Svetlana Bronnikova, when in 2013 I started blogging in LiveJournal dedicated to Intuitive Eating. The blog described my experience in a European clinic implementing Intuitive Eating principles for their patients with obesity and eating disorders. From the blog grew a book published by the EKSMO publishing house in 2014 with a circulation of more than 25,000 copies, which immediately became a bestseller.

Western methods of psychotherapy, and Intuitive Eating - a method, of course, psychotherapeutic, are not easy to take root on Russian soil, and there are many reasons for this. This is especially true when it comes to eating habits. Eating behavior is a phenomenon based on historical experience, culture, traditions, even national cuisine, and they are very different for us and for “them”. That is why the Intuitive Eating method for the Russian user has to be adapted.

Why is that?

Regrettably, it must be admitted that in terms of self-esteem, we, Russian citizens, are much worse than residents of other developed countries. Yes, and the historical experience of relationships with food we have more than specific. Several generations, who have repeatedly experienced the horrors of starvation, have erected plentiful, hearty food into a cult, and literally raped the next generations born in more prosperous times with it.

I formulated 10 principles of Intuitive Eating, which are slightly different from the original American model- because, in my opinion, in our compatriot with eating disorders, the accents both in behavior and in well-being are placed in completely different ways.

For my patients, harmonizing their eating behavior is not so much a behavioral task as an existential one. First of all, you have to regain self-respect, learn to take care of yourself without annoying control and self-punishment for mistakes, regain such obvious, it would seem, rights - how much, what and when to eat, how to move, how much to weigh - because only our body has the right determine it.

That is why I invite you to meet The 10 Real Principles of Intuitive Eating.

Principle 1.Refusalfromcontrol:hungerNotaunt!

This is the principle that begins the journey of the Intuitive Eater. It is impossible to put into practice the rest of the principles without this one. And that's what most people have the most trouble with.

What is the point? Make the decision that you will never diet again. More - never, never, no matter what happens, no matter how many kilograms the scales show.

Details:

This principle consists in the complete and decisive rejection of external control over nutrition. From now on, the only authority that will determine when you eat is your body, or rather, the feeling of hunger.

Hungry means it's time to eat. Not hungry - not worth eating. There will be days when hunger will prompt you to eat more often than you are used to. Will be - when it will hardly manifest itself. All this is completely normal, because healthy eating behavior is flexible. We don't use the same amount of energy every day, and we don't need the same amount of calories to make up for our lost energy.

principle 2.AtyouThere isright…There is.Scalehunger.

What is the point? Listen, catch, distinguish the signs of hunger! Learn the language your body speaks about its needs!

Details:

You need to eat not only when you are very hungry. You need to start eating already when you experience a slight, barely noticeable feeling of hunger. How does it manifest itself for you? Do you feel spitting, restlessness, or are your first thoughts about food? Each of us has his own physiological signs of early hunger. Learn to recognize them.

Principle 3.AtyouThere isrightThere is…everywhere.FoodWithyourself.

What is the point? Hunger can catch you at any moment. Get ready - bring food with you!

Details:

To feed yourself at any time, you need to have a small selection of food with you - 3-4 items. Get yourself containers and take food with you every day that can satisfy your hunger when it comes. Do not rely on cafes, canteens and hospitable friends - any of these options may not work. Food must be brought with you.

Principle 4.AtyouThere isrightThere is…All.Principleoptimalcombinations.

What is the point? Make the most accurate choice of food at any given time!

Details:

Don't let yourself base your choices on old dietary habits - "low-calorie," "healthy," "this won't make me fat." Most right choice— there is what you want at the moment! But what if that particular food is not available? Choose the option closest to what you are looking for.

I recommend making a list of those foods or dishes that you are ready to eat at any time, at any time, and carry them with you at first.
In the future, you will learn to find a replacement based solely on your own needs.

Principle 5.AtyouThere isrightThere is…All,WhatYouwant to.Hamster principle.

Everything is possible! But what about dangerous food? The one that causes overeating? The one you don't buy home because you're afraid you won't be able to stop? Legalize this food.

What is the point? The only working way to get rid of the fear of candy is to come face to face with these same candies. Thus, the nervous system becomes habituated to this stimulus - and it ceases to cause both a fear reaction and the desire to eat an unlimited amount of this food.

Details:

How to legalize? Buy large quantities of one of the foods that you tend to overeat. If this product has different flavors, toppings or different manufacturers, choose only one flavor and only one manufacturer. Make sure that you always have 3-4 large packages of this product at home. Allow yourself to eat as much as you want. Replenish regularly to keep at least 3 packs. Strong cravings for this product will pass. This is the psychological effect of habituation - getting used to a certain stimulus that causes an overreaction.

Principle 6.AtyouThere isright…stopThere is.Conscious saturation.

What is the point? The only reason to stop eating is to feel full. Until you are satisfied, you can continue to eat.

Details:

You can stop eating at any time when you are full. “Eat it, otherwise it will spoil”, “You can’t not eat it because it’s paid”, “You need to eat it so as not to offend your mother, she cooked” - all this is not a reason to continue eating when you are already full. The only reason to keep eating is hunger.

Don't stop when you're full on top, but when you're full or slightly full. You will have to eat more often, but in the end you will eat less, your metabolism will increase, and your weight will stabilize or show a downward trend.

Principle 7.Pebblesonpaths:overcomeobstacles.

What is the point? Be ready for difficulties and do not be afraid of your mistakes! Mastering Intuitive EatingI am learning, learning is possible only by the methodtrial and error.

Details:

Principle 8.AtyouThere isright…testemotions. Emotion regulation.

What is the point? You have the right to emotions, but to get rid of them withfood is not required.

Details:

Most people solve emotional problems through food from time to time. Eat delicious food while in bad mood, is familiar to us. Learn to manage your emotions without food. Learn emotional regulation skills, such as group of dialectical-behavioral therapy. Keep a diary of emotions. Go to a psychologist. Learn to recognize the need to eat in a difficult emotional situation, stop yourself, and choose more adaptive ways of coping.

Principle 9.AtyouThere isright…move. Intuitive movement.

What is the point? There are no people incapable of movement - there are people who hate sports.

Details:

Why did it happen? It's all about coercion. We are constantly convinced that certain sports are necessary for harmony and beautiful body. Movement should be fun. Separate movement from weight loss - they have little to do with each other. Find the types of movement that give you the most pleasure, not the ones that are sold to you to lose weight or improve your figure. You don't have to have a gym membership to move. Each of us has a need for our own kind of movement. Walking, cleaning the house, dancing are also movements.

Principle 10.Body - myFriend. Positive attitude towards the body.

What is the point? It is impossible to win the war with your body. Make a truce!

Details:

Take an inventory of the clothes in your closet. Get rid of all the clothes that don't fit you and buy the ones that fit. You don't have to lose weight to wear this dress - the dress has to be tailored to fit you. Hang a mirror in a convenient place full height and examine yourself regularly, noting those parts of the body that you especially like and learning to describe, without criticism and self-hatred, those that cause anxiety. Learn to accept your body the way it is and be grateful and respect it.

Based on these principles, you can completely restructure your diet from restrictive and compulsive, that is, full of inhibitions, anxieties, fears and breakdowns, to a harmonious, satisfying and comfortable one. Of course, this is not required. It often seems to us that life is full of imperfection and suffering, and we do not notice how we ourselves choose this suffering, let it into our lives, cherish, cherish and refuse to change anything.

The choice is yours.

Please note that this is an interactive article! You can ask your questions in the comments to her announcements in our social networks! Live on November 9, 2017, Angelina Chekalina and I will answer them together!

The Center is recruiting Intuitive Eating groups. Join now!