Perceiving your body and its signals - this is an ability that you can continue to develop and strengthen.
It is important to have perseverance with all behavioral changes related to eating;
and that one directs one's attention over and over again to one's own gut feeling, to hunger and satiety.
To conclude, an overview of all the exercises and techniques that you have got to know in this coaching is compiled here.
Go through this list and think about which of the tasks and exercises you found easy and had a great effect.
Pick at least one that you would like to continue:
Hear your own heartbeat.
Log the satiety and hunger signals.
Only eat when you are a little hungry.
Establish a regular eating rhythm (e.g. three fixed meals).
Perceive stress signals and use movement impulses.
Perceive hunger signals and use movement impulses.
Integrate intense and varied tastes into every meal.
Bring all colors to the plate, at every meal.
Eat less industrial sugar.
Do not eat industrial sugar for three days (or more).
Only eat as long and as much as it tastes really good.
Pay attention to the ingredients in the supermarket and buy those with less sugar content.
Plan the day and meals - pack small snacks.
Plan the day and meals - cook simple dishes.
Refrain from eating in front of the screen.
To person
Maike Ehrlichmann is a nutritionist, book author and works in her own consulting practice in Hamburg and online.
You can find more information at ehrlichessenethod.de.
Have you chosen an exercise that you want to continue?
Well.
In case you are not sure, here is another kind of first aid exercise that you can always use.
If you just take these to heart, it can have a big impact:
Careful, screen!
Nutritionists nowadays agree that eating in front of monitors, at work, in front of the television, while looking at the mobile phone, limits our perception.
We then no longer listen to body signals.
Whether you are looking for chips while looking at crime stories or eating a salad during your lunch break when answering e-mails - all of this bothers you when you eat intuitively.
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Title: Eating Honestly: Why We Should Rely On Our Appetites
Editor: Hirzel, S., Verlag
Number of pages: 168
Author: Maike Ehrlichmann
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Therefore, it is a basic recommendation to separate screen times and meal times more.
Dare to take this step: Try for the next few days to enjoy meals without overstimulation.
This may seem a bit silly or boring at first, but this is the only way to focus on hunger and satiety.
And - what is even more important - the taste of the food.
If you can, eat three days in the coming week without media exposure.
And keep doing this exercise if you want.
If you want to deal more intensively with intuitive eating, you will find more information in the book by Maike Ehrlichmann, who developed this coaching together with the SPIEGEL WISSEN team: Maike Ehrlichmann.
"Just eat honestly. Why we should rely on our appetite."
We hope you continue to enjoy eating by feeling!
Your SPIEGEL WISSEN team
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