Intuitive Eating Reviews:
The pros of intuitive eating are that it helps with weight loss and fat burning. If you want to lose weight, then intuitive eating is the way to go.
You will feel full after a meal, but not hungry again until you eat something else. You won’t have cravings or any other negative feelings when your stomach is empty.
The cons of intuitive eating are that it takes time to get used to. You might need some guidance from someone before you start doing it regularly.
Also, you may experience headaches or nausea if you do not follow certain rules while following the diet. There are also many different types of foods that can cause problems with the diet such as high sugar content, nuts, dairy products and so on.
There are two main reasons why you want to build muscle mass. One reason is because you want to look better than your friends and the other one is because you want to improve your health.
Building muscle mass will give you a good amount of energy which will help you in all aspects of life. When it comes to improving your health, then building muscle mass would be beneficial since it will keep your muscles strong and prevent them from getting weak over time. Thus, when you are older, you will not suffer from any heart diseases or any other muscle-related diseases.
Which one should you focus on?
Both of them are very important and they both will take a certain amount of your time if you want to achieve them. If you want to look better than your friends then you must focus on building muscle mass. However, if you want to improve your health then you must focus on both of them.
When you have a good amount of muscle mass then you will find it easier to do day-to-day chores such as carrying grocery bags or even running a flight of stairs. The stronger your muscles are then the easier the tasks you do in your everyday life will be.
How to achieve body composition?
The most important thing that you need to do is exercise. You will have to work out in order to achieve the body composition that you want. There are many ways in which you can achieve the kind of body composition that you want. One way is to lose weight and another way is to gain muscle mass below is some information about both:
When it comes to losing weight, then diet control is more important than exercise. Even if you exercise a lot, but not control your diet, then you will not achieve your desired results.
Here are some tips that will help you:
You must eat as little sugar as possible. Eating too much sugar will make you put on weight and it will also make you develop a sweet tooth.
When you are eating carbohydrates, then make sure that you are eating the complex ones. Eating simple carbohydrates such as sugar, honey, etc.
will make you put on weight since your body does not require much effort to digest them. Complex carbohydrates such as oats, wheat, etc. will take a longer time for your body to digest and thus, your pancreas will secrete insulin for a longer period of time.
When eating food with saturated fat, then it is best to eat foods that contain monounsaturated or polyunsaturated fats since they are much better than foods that contain saturated fat. Foods that contain monounsaturated fats such as olives, avocados and foods that contain polyunsaturated fats such as sunflower seeds and fish are much healthier than foods that contain saturated fat such as meat or butter.When you are eating food such as meat, then make sure that you eat lean meat since it contains less saturated fat.
If you do not like lean meat, then you can also eat fish since it contains less saturated fat than meat.
Exercise is another very important thing that you will have to do if you want to lose weight. You will have to exercise at least 2 hours every day.
If you do not have time or simply do not want to exercise for that long, then you can also split it into three sessions of 60 minutes each. If you exercise in the morning, then it will make you feel energetic throughout the day. If you exercise in the evening, then it will give you a relaxing feeling after a long tiring day. You can also exercise just before going to bed since it will help you sleep much better. If you do not have time in the morning and evening, then you can also exercise at lunch time. Exercise in the middle of the day will make you feel hungry. You can eat the food that you have to eat in between the period that you are exercising so that you do not get too hungry. Always remember to take a break after every 20 minutes of non-stop exercise. You must also drink as much water as you can while you are exercising so that you do not get dehydrated.
You must exercise at least twice a day. You must take a rest of at least one day before starting another session.
The duration for each session will be of 2 hours or more. You can undergo this protocol for 9 to 12 months.
How to implement the protocol:
You can either go to a gym or exercise in your home. It is preferable that you exercise under the guidance of a trainer at a good gym since they will ensure that you do exercises in the right way.
If you are exercising in your home, then consult a doctor before beginning any exercise routine.
Exercise at least 5 days a week. You can have one or two rest days.
Take a break of at least one day after every four months of exercise.
While exercising you should be moderately hungry but not starving, just in case you forget to eat on that day. If you feel very weak or dizzy then stop exercising immediately.
You can take any amount of days off as long as you do not exceed the 1 month break minimum.
If you are a beginner then it is better if you consult a doctor before beginning the protocol.
The following are the different types of exercises that you can do while undergoing this protocol:
You can do any aerobic exercise such as running, jogging, biking, swimming, skipping etc. for 30 minutes.
This type of exercise includes lifting weights or similar resistance equipment. You can do this for 1 hour every day after warming up and cooling down.
This type of exercise will increase your flexibility. You can do it for 20 minutes after warming up and cooling down.
You can also simply stretch your muscles for 10 minutes after warming up and cooling down.
Sources & references used in this article:
Intuitive eating, diet composition, and the meaning of food in healthy weight promotion by TS Smith, SR Hawks – American Journal of Health Education, 2006 – Taylor & Francis
The intuitive eating scale: Development and preliminary validation by S Hawks, RM Merrill… – … Journal of Health …, 2004 – shapeamerica.tandfonline.com
Effectiveness of the My Body Knows When intuitive-eating pilot program by RE Cole, T Horacek – American journal of health behavior, 2010 – ingentaconnect.com