Weight Loss With The 15 Minute Method of Intuitive Eating
Weight Loss With The 15 Minute Method of Intuitive Eating
Are emotional eating and binge eating getting in the way of your intuitive eating success?
An important aspect of intuitive eating and self care is learning the reasons why you eat when you aren't hungry. Though not always consciously, we often think that our emotions and feelings are too strong for us to bear, so we turn to food. In order to overcome this fear, we have to face whatever it is we are avoiding, and in doing so, we train our minds and bodies that the feelings will pass.
One way to achieve this is called the "15 minute method." Use the 15 minute method any time you are struck by the urge to eat outside of hunger. Be kind to yourself, give yourself permission to do what feels right, and trust in the process.
The 15 Minute Method
The 15 minute method is a life changing method to help you understand the reasons why you eat outside of hunger and to allow yourself to face your emotions head on. It sounds scarier than it is, I promise, and once you give it a try a few times, it will be an ingrained response each and every time you experience the desire to eat outside of hunger.
Step 1: Assess your level of hunger and fullness, if you are hungry, eat. If not, proceed to the next steps.
Step 2: Take a look at the clock and give yourself permission to eat in 15 minutes. Note that if 15 minutes feels too overwhelming, start with a time that feels right for you. The important part is giving yourself permission to eat and taking the time out, not the length of time.
Step 3: Find a quiet spot where you will be able to completely express your feelings; a room with a door you can close is the best idea.
Step 4: Set a timer for 15 minutes
Step 5: Tune into your body. Do a mental scan of how your body feels and honor whatever arises.
Step 6: Observe the physical sensations you feel in your body (e.g., tightness in chest, clenching jaw, stomach "flipping").
Step 7: Notice any thoughts that arise without getting caught up in them.
Step 8: Stay with it until the 15 minutes have passed and express whatever you need to in this time (e.g., kick, scream, cry, punch pillows, hug yourself, rock back and forth).
Step 9: Honor the 15 minute boundary you have set and leave the space.
Step 10: Tune into how you feel and decide if you still want to eat. If the answer is yes, choose what you want and before you begin eating say out loud, "This is my body, and I am making the choice to eat." If the answer is no, note that you were able to make it through this feeling without eating.
Congratulate yourself. No matter what you chose to do after the 15 minutes, you honored your feelings! This is the first step in stopping emotional eating and binge eating and making the leap to intuitive eating. Often times, the stories we tell ourselves about our emotions and feelings are much more harsh than the realities of just being with the feelings themselves. However, if you feel overwhelmed during this process and had intense emotions, feelings or memories come up, it is important to seek professional help.
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