How this kind of thinking could make us fat & sick

Sick of Calorie-Counting?

You've already got an Excel document to keep tabs on everything from appointments to the household budget. So do you really want one that tracks every morsel of food you eat, every single day? Probably not. But if you're looking to shed pounds, this kind of scrupulous calorie-counting might still be the best way to do it.

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In a small pilot study published in the journalNutrition and Health, researchers set out to compare the merits of calorie restriction versus intuitive eating. For six weeks, 16 study participants—all of them trying to lose weight—were instructed to either consciously restrict caloric intake (by counting the calories in their meals) or else adopt an approach that relied on the body's internal hunger cues without recording nary a number.

After six weeks, participants who'd counted calories lost more weight than their intuitive-eating peers. They also lost weight more consistently over the study period, whereas intuitive eaters saw their weight loss lag—or even reverse itself—towards the study's end.

If the structure of calorie-counting works for you—great! Keep it up. But for those of us who'd rather bypass the math, we can still lose weight with intuitive eating, says Marsha Hudnall, RD, program director of Green Mountain at Fox Run, a women's weight loss retreat. "We know people will lose weight by cutting calories, but they might not keep it off," she says. "Intuitive eating might mean weight loss takes longer, but it is a much more pleasant, sustainable process." (Need proof? Read the stories of successful intuitive eaters.) 

Making the leap to intuitive eating can seem scary, but Hudnall offers the following advice for those interested in giving it a shot:

Start with structured eatingYou can ease your way into intuitive eating by committing to a dining routine, Hudnall says. Aim to eat every three to five hours, and emphasize nutritious foods like whole grains and plenty of fruits and vegetables, to help your body recognize hunger and fullness.

Give yourself permissionOne of the benefits of intuitive eating is the elimination of those "good" and "bad" labels you attach to different foods. Instead, give yourself a pass to "eat whatever you want, and however much of it you like," Hudnall says. "People fear they'll only want to eat ice cream and french fries, but that's not the case."

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Focus on feelingsInstead of logging calories in your food journal, use it to record how you feel before and after eating.

Video: Eating Right Program

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Date: 01.12.2018, 05:31 / Views: 95244