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"the basic premise of intuitive eating is, rather than manipulate what we eat in terms of prescribed diets - how many calories are in a food, how many grams of fat, specific food combinations or anything like that - we should take internal notes, try to recognize what our body wants and then regulate how much we eat to hunger and satiety is based, "says Professor of Health sciences Steven Hawks, lead researcher of an intuitive-eating study at Brigham Young University.
results reported in the American Journal of Health Education.
Hawks, the adopted before an intuitive-eating lifestyle himself several years and lost 50 pounds as a result, says that "normal" in the United States on a diet does not lead to long-term weight loss and contributes to food anxiety and unhealthy eating practices and may even lead to eating disorders.
all diets work against human biology
Hawks and colleagues Hala Madanat, Jaylyn Hawks and Ashley Harris identified a handful of students who were naturally intuitive eaters and compared them with other students who were not. The participants were then tested to assess their health.
was
developed by the intuitive eating scale of hawks and other measured how to measure the degree to which a person is an intuitive eater, the researchers found that intuitive eating with significantly correlated lower body mass index (BMI), lower triglyceride levels, higher high-density lipoproteins and decreased risk of cardiovascular disease.
Approximately one-third of the variance in body mass index was accounted for by intuitive eating scores, while 17 to 19 percent of the variance in blood lipid levels and cardiovascular risk was considered for by intuitive eating.
"the results support healthy weight management as a positive approach to intuitive eating offer," says Hawks, who plans a large-scale study of intuitive eating in several cultures do.
"in less developed countries in Asia, the people primarily intuitive eaters," says Hawks.
"They have not been conditioned to structure their relationship with food artificially, as we have in the United States. They have shown that the purpose of food conditioned to believe is to enjoy, to promote. you eat when you are hungry, you will stop when you are no longer hungry. you have a much healthier relationship with food, far fewer eating disorders, and interestingly, far less obesity, "he stresses.
"What makes intuitive from a diet different eating is that all diets against human biology, whereas intuitive eating teaches people to work with their own biology, to work with their bodies in order to understand their bodies," Hawks says.
"Instead of a prescriptive diet, it's really about increasing awareness and understanding of your body. That's why diets fail, and that's why intuitive eating a better chance of success in the long run has," he says ,
Two settings, Two Behaviors
To become an intuitive eater, a person has to take two attitudes and two behaviors. The first setting is body acceptance.
"It is an extremely difficult attitude adjustment for many people to make, but you have to make a conscious decision that personal worth is not a function of body size," Rather says Hawks. "An adversarial relationship with my body where I have to control it, and force them to submit to my will so that I can make it thin, I will value my body because it allows me to slightly higher good to do with my life. "
The second attitude is that dieting is harmful.
"losing weight is not on the results that people think it will lead, and so I try to help people, an anti-dieting attitude, promote," says Hawks. "You have yourself to say," I will not waste my food intake on diet plans, food-based rules, good and bad food support, all this kind of thing. "For people who are deep into dietary restraint and dietary rules, again, that's a very difficult attitude to make adjustment, give up all those rules."
The first behavior is learning how not emotional eating, environmental or social reasons.
"Socially we eat all the time in our culture. We go eat ice cream if we break with our friend, we celebrate eat, we eat when we are lonely, we eat when we are sad we eat when we stressed, "says Hawks. "The ability to recognize all the emotional, environmental and cultural relationships we have with food and finding better ways to manage our emotions is part of the process."
The second behavior is learning how to interpret body signals, cravings and hunger, and as in a healthy, positive to respond care.
to learn the body's signals can be difficult at first, but Hawks suggests thinking about hunger and satiety on a 10-point scale, where "10" is, until you eat the sick and " 1 "starving.
Intuitive eaters keep themselves at or around a "5" if they feel they are getting hungry, eat until it at a "5" or "6" are back you stop eating when they are happy, even if that means leaving food on the plate.
No food is off limits
Part of intuitive eating, people can not be catchy to restrictive diet is conditioned the concept that, as is with an intuitive eating a place for every food. In other words, there is no food that is ever a taboo. There is no food that you can not always have.
"occupy a part of an anti-dieting attitude is the recognition that you have permission unconditionally, any type of food to eat that you want," says Hawks. "And that's scary for people who say:" If I leave my diet rules, then I'll have a pillowcase full of M & M fill to dive into it and never come back. That's what I ask, I know this is what I ask, that's all I will always crave. "But that's not the reality. The reality is that our bodies crave good nutrition."
There is a diet that creates psychological and physiological urges to binge on taboo foods. While people can some binges occur when they start for the first time to eat intuitively, they will eventually learn to trust himself, and the behavior will disappear, Hawks maintains.
One technique he suggests is an abundance of previously taboo foods on hand. Once the food is no longer forbidden, a person quickly loses interest in them.
"If people are committed to recognize what their bodies really want, the vast majority of people say that they very quickly overcame cravings," Hawks says, an office desk drawer with untouched junk food filled open. "It has worked for me in any case."
Copyright 2005 Daily News Central
by Rita Jenkins
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