I want you to imagine a ten year old version of yourself sitting right there on this couch. Now this is the little girl who first believed that she was fat, and ugly, and an embarrassment.
Wow this hit me right in the heart. Someone please tell me what this is from.
When I told my family I was going to be a cover model before I died they laughed in my face! Before I die? Try two years. Your dreams are closer than you think. Reach out and grab them.
If you don’t think this is awesome, get out of my face.
- Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
- Honor Your Hunger. Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
- Make Peace with Food. Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
- Challenge the Food Police. Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating under 1000 calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
- Respect Your Fullness. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
- Discover the Satisfaction Factor. The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.
- Honor Your Feelings Without Using Food. Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
- Respect Your Body. Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
- Exercise—Feel the Difference. Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.
- Honor Your Health—Gentle Nutrition. Make food choices that honor your health and tastebuds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters, progress not perfection is what counts.
If you like this list of life hacks, follow ListOfLifeHacks for more like it!
Well now, that all depends on what your goal is. Everyone’s got a different goal. If you want to lose weight, eat less than you burned.(#cal burned includes your BMR and gym time, see FAQ) If you want to gain weight/muscle, eat more than you burn. Both involve strength training and cardio in different ways (see my FAQ for types of strength training as it pertains to specific goals)
As for specific foods: a general rule of thumb is eat real foods. Fruits. Veggies. Eggs. Meats if that’s your thing. Etc. Nothing too processed or manufactured. The specific types of foods don’t change too much with what your goal is other than the fact that if you’re active you should be eating slightly more proteins than if you were inactive. When picking out a food think to yourself, will this make me less healthy or more healthy? And you generally know the answer. Chocolate cake? Less. Apples? More. Cookies? Less. Avocados? More. Etc.
Good luck love!!
Suicides go up when a famous person dies after losing their battle with mental illness. If you’re thinking of suicide, call 800-283-8255. (x)
Just wanted to add these links for hotlines in countries other than the US, too (taken from this post):
online chat-based services:
IMAlive is an online crisis center which is part of the the Hopeline Network, the first online crisis service with 100% of its professionally supervised volunteers trained in crisis intervention. Our goal is to use the Internet to provide crisis intervention to people in crisis online and empower them to take the necessary next steps to address their situation.
7 Cups of Tea is an on-demand emotional health and well-being service. Our bridging technology anonymously & securely connects real people to real listeners and online counselors in one-on-one chat sessions or phone calls. You also have the option of talking with therapists for counseling online or online therapy. Anyone who wants to talk about whatever is on their mind can quickly reach out to a trained, compassionate active listener through our network. We have hundreds of listeners who come from all walks of life and have diverse experiences. Whatever obstacles life may throw your way - whether it’s depression, anxiety, relationship troubles, or any others, 7 Cups of Tea has someone for you to talk to.
Lifeline Crisis Chat is a service of the National Suicide Prevention Lifeline in partnership with CONTACT USA. It is the first service of its kind where crisis centers across the United States have joined together to form one national chat network that can provide online emotional support, crisis intervention, and suicide prevention services. The chat specialists are here to listen and support you through whatever difficult times you may be facing.
Lifeline Crisis Chat is available in the United States and its territories. If you are visiting from outside the US, please check out Unsuicide for a list of online options for help around the world. You are also welcome to visit our library,screening tools, and resources, no matter where you live.
***NOTE: IMAlive has some controversy surrounding it in particular due to its relationship with To Write Love on Her Arms (a group with ties to gay conversion therapy). See this article for more details.
this is what dreams are made of
Sweet dreams are made of cheese
Who am I to disagree
Who am I to dis a Brie?
"When did loving yourself
become so rare, that it’s
revolutionary to do so? "