Lose weight without a diet? These are the most important rules

To achieve the ideal figure – this is the dream of many people. They test diets, count calories and live by strict dietary rules. But there is another way.

With an intuitive diet, you can eat whatever you want, without restrictions. It is important to listen to natural signals of hunger and satiety. We clarify how intuitive eating works and how to truly achieve success in eating intuitively.

What exactly does intuitive eating mean?

Eating intuitively means listening to your body and getting to know its signals. The term “self-esteem” is highly valued in this diet. The model was developed in 1995 by dieticians Evelyn Tribole and Elyse Resch from the United States.

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There are no dietary rules for intuitive eaters. By working with their own hunger and fullness cues, they instinctively know what they need and when.

Eating intuitively means: eat only when you are hungry and stop eating when you feel full.

A large number of studies have now confirmed that intuitive eating has many benefits, including improved self-esteem, better body image, greater well-being, and lower rates of eating disorders.

The most important rules for intuitive eating

  1. Hunger: Eat when you are physically hungry.
  2. No prohibition: Eat what tastes good and is good for you. So treat yourself to chocolate, but eat it consciously and not out of frustration or stress.
  3. No bad conscience: Eat slowly and eat mindfully.
  4. feeling of satiety: Stop eating when you are comfortably full. The stomach should not hurt or be tight.
  5. Self-love and mindfulness: Respect and accept your body. Be grateful that your body takes you everywhere.
  6. Stay healthy: Maintaining good health should be the ultimate goal, not the place to slim down your body.
  7. To be active: Exercise keeps the body and mind vital and healthy.

Which foods are allowed and which are prohibited?

With intuitive eating, there are virtually no rules as to which foods should be eaten and which should not be eaten. Of course, it’s not just about eating chocolate all day. But it’s not forbidden either.

The body instinctively knows what food it needs and when. And the more you practice intuitive eating, the more natural the craving for nutritious, unprocessed foods becomes.

Typical Hunger Signals
stomach growling, loss of concentration, restlessness and mood swings.
Typical saturation signals
are a pleasant feeling in the stomach, less appetite, a feeling of fullness and fatigue.

This is how weight loss with intuitive eating works

When you eat intuitively, you think your body is smarter than anyone else diet. Once you learn to correctly interpret hunger and fullness cues, binge eating (emotional) will also subside. And: you stop eating when you are comfortably full. the Losing weight becomes secondary and happens automatically as you learn to develop a normal, healthy relationship with food.

But how do you not eat a well-stocked plate of delicacies when you are already full? “By taking the time to eat and seeing it as an activity in its own right,” says Mareike Awe, doctor and author of the book Feel-Good Weight.

As an exercise, she recommends celebrating a meal well. “The important thing is to just focus on avoiding distractions and putting the knife and fork aside once in a while.” So you can feel when the feeling of fullness is actually setting in.

Sometimes the obstacles of everyday life get in the way. What if you weren’t hungry at the appointed time? Awe reassured: “With a little practice, you can plan it.” For example, if the whole family eats at 6 p.m. and you’re hungry an hour earlier, Awe suggests filling the gap with some nuts or another small snack. Then you can expect a meal together.

Important note: The information does not in any way replace professional advice or treatment by trained and recognized doctors. The content of t-online cannot and should not be used to make diagnoses or start treatments independently.


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