Intuitive eating, not dieting
 |
Description
Book Introduction
Diet solution chosen by 500,000 people
Amazon's word-of-mouth trend continues from 2019 to 2021.
Satisfaction rating of 4.6 to 4.7/5 from over 4,000 reviewers (Amazon)
"This is the last diet I'll ever do! If I lose weight this time, I'll stick with it for the rest of my life." After experiencing the yo-yo effect, I resolve to do this and start a new diet.
I know that the more I diet, the lower my metabolism becomes and the more likely I am to gain weight, but that doesn't mean I can give up on dieting.
When you start a diet, you feel proud because you are working hard, and the reward is a slimmer body.
But whatever the reason, soon after, you stop dieting and start gaining weight again.
I can't avoid dieting, but I'm also afraid to start again.
Dieting erodes your self-esteem and ruins your metabolism! Should you continue? Are there any new methods? If you're constantly struggling, you desperately need a proven method to solve this dieting dilemma.
About 30 years ago, two nutrition experts began looking for a new approach after observing clients who had temporarily lost weight and felt confident when they meticulously managed their diets, only to soon find themselves blaming their own weak willpower and losing self-esteem.
After much struggle, I finally found a way to do it: intuitive eating, which is a completely different approach from dieting.
This method, developed in 1995 by Evelyn and Ellis, America's top nutrition experts, began to be scientifically verified for its effectiveness in earnest in 2005, and has been rapidly spreading since 2018 as numerous people began to testify to its effectiveness.
To truly practice "intuitive eating," you need to break free from deeply ingrained dieting mindsets and a little practice.
Although it varies from person to person, people who have gained weight due to poor dieting and eating habits can easily return to their natural weight.
Above all, you can avoid the psychological side effects of dieting that many people are not even aware of.
By developing an attitude of self-care and respect, you can increase your self-esteem and happiness, and free up your energy for more important and practical things in life.
You can make huge positive changes in your life, as countless people have testified that it has 'changed your life'.
Amazon's word-of-mouth trend continues from 2019 to 2021.
Satisfaction rating of 4.6 to 4.7/5 from over 4,000 reviewers (Amazon)
"This is the last diet I'll ever do! If I lose weight this time, I'll stick with it for the rest of my life." After experiencing the yo-yo effect, I resolve to do this and start a new diet.
I know that the more I diet, the lower my metabolism becomes and the more likely I am to gain weight, but that doesn't mean I can give up on dieting.
When you start a diet, you feel proud because you are working hard, and the reward is a slimmer body.
But whatever the reason, soon after, you stop dieting and start gaining weight again.
I can't avoid dieting, but I'm also afraid to start again.
Dieting erodes your self-esteem and ruins your metabolism! Should you continue? Are there any new methods? If you're constantly struggling, you desperately need a proven method to solve this dieting dilemma.
About 30 years ago, two nutrition experts began looking for a new approach after observing clients who had temporarily lost weight and felt confident when they meticulously managed their diets, only to soon find themselves blaming their own weak willpower and losing self-esteem.
After much struggle, I finally found a way to do it: intuitive eating, which is a completely different approach from dieting.
This method, developed in 1995 by Evelyn and Ellis, America's top nutrition experts, began to be scientifically verified for its effectiveness in earnest in 2005, and has been rapidly spreading since 2018 as numerous people began to testify to its effectiveness.
To truly practice "intuitive eating," you need to break free from deeply ingrained dieting mindsets and a little practice.
Although it varies from person to person, people who have gained weight due to poor dieting and eating habits can easily return to their natural weight.
Above all, you can avoid the psychological side effects of dieting that many people are not even aware of.
By developing an attitude of self-care and respect, you can increase your self-esteem and happiness, and free up your energy for more important and practical things in life.
You can make huge positive changes in your life, as countless people have testified that it has 'changed your life'.
- You can preview some of the book's contents.
Preview
index
PART I
Chapter 1: Never Diet
Diet backlash symptoms
The paradox of dieting
A diet that can't surpass biology
Chapter 2 What are your eating habits?
Type of eating habits
Intuitive eating type
How Intuitive Eating Abilities Get Buried
Chapter 3: Introducing the 10 Principles of Intuitive Eating
Chapter 4: A Step-by-Step Guide to Awakening Intuitive Eaters
Step 1: Get into a prepared position
Step 2: Explore
Step 3: Add Confidence
Step 4: Wake Up
Step 5: Enjoy
PART II
Chapter 5 Principle 1: Get Out of the Diet Mindset
The Diet Dilemma
How to Break Free from the Diet Mindset
Chapter 6 Principle 2: Respect Hunger
primal hunger
biological mechanisms
Biological Food Therapy
Chapter 7 Principle 3: Make Peace with Food
The beginning of deprivation
The adverse effects of deprivation
Is dieting really possible?
Making peace with food
Chapter 8 Principle 4: Fight Back Against the Food Police
Food Talk
Whose voice is it?
How do food voices form and develop?
How to Fight the Food Police
Negative Self-Talk and How to Change It
Chapter 9 Principle 5: Feel Full
Comfortable fullness
How to Respect Satiety
satiety factor
Chapter 10 Principle 6: Find the Satisfaction Factors
Don't be afraid, enjoy your food
How to Rediscover the Joy of Eating
Chapter 11 Principle 7: Deal with Emotions Without Using Food
The Scope of Emotional Eating
Triggers for emotional eating
Coping with emotional eating
Use food to your advantage
Chapter 12 Principle 8: Respect Your Body
You don't need to remember your waist size
How to respect your body
natural weight
Chapter 13 Principle 9: Feel the Difference in Your Mood Through Exercise
Would you be any different?
Let's break down the barriers to exercise
Physical activity is a stress buffer
Beginning a Lifelong Challenge
Chapter 14 Principle 10: Honor Your Health with Proper Nutrition
Attitude toward food
Making Peace with Nutrition: For True Health
PART III
Chapter 15: Raising Your Child to Be an Intuitive Eater
Respect your child's intuitive signals
The power of restriction and deprivation
When your child is overweight
When your child is underweight or refuses food
If your child is a teenager
Enjoy the movement
Chapter 16 How to Heal Eating Disorders
Applying Intuitive Eating to Treat Eating Disorders
zero hour
Get ready to start intuitive eating
Eating Disorders Reference Information
Chapter 17: Scientific Validation of Intuitive Eating
Intuitive Eating: Science and the Public
Research Demonstrating the Benefits and Features of Intuitive Eating
Factors Influencing Intuitive Eating
Gratitude and acceptance of your body
Research on binge eating disorder treatment and eating disorder prevention
Intuitive Eating Research Case Summary
Conclusion
Acknowledgements
Appendix A: Frequently Asked Questions About Intuitive Eating
Appendix B: Summary of Step-by-Step Instructions
References
Reference information
Chapter 1: Never Diet
Diet backlash symptoms
The paradox of dieting
A diet that can't surpass biology
Chapter 2 What are your eating habits?
Type of eating habits
Intuitive eating type
How Intuitive Eating Abilities Get Buried
Chapter 3: Introducing the 10 Principles of Intuitive Eating
Chapter 4: A Step-by-Step Guide to Awakening Intuitive Eaters
Step 1: Get into a prepared position
Step 2: Explore
Step 3: Add Confidence
Step 4: Wake Up
Step 5: Enjoy
PART II
Chapter 5 Principle 1: Get Out of the Diet Mindset
The Diet Dilemma
How to Break Free from the Diet Mindset
Chapter 6 Principle 2: Respect Hunger
primal hunger
biological mechanisms
Biological Food Therapy
Chapter 7 Principle 3: Make Peace with Food
The beginning of deprivation
The adverse effects of deprivation
Is dieting really possible?
Making peace with food
Chapter 8 Principle 4: Fight Back Against the Food Police
Food Talk
Whose voice is it?
How do food voices form and develop?
How to Fight the Food Police
Negative Self-Talk and How to Change It
Chapter 9 Principle 5: Feel Full
Comfortable fullness
How to Respect Satiety
satiety factor
Chapter 10 Principle 6: Find the Satisfaction Factors
Don't be afraid, enjoy your food
How to Rediscover the Joy of Eating
Chapter 11 Principle 7: Deal with Emotions Without Using Food
The Scope of Emotional Eating
Triggers for emotional eating
Coping with emotional eating
Use food to your advantage
Chapter 12 Principle 8: Respect Your Body
You don't need to remember your waist size
How to respect your body
natural weight
Chapter 13 Principle 9: Feel the Difference in Your Mood Through Exercise
Would you be any different?
Let's break down the barriers to exercise
Physical activity is a stress buffer
Beginning a Lifelong Challenge
Chapter 14 Principle 10: Honor Your Health with Proper Nutrition
Attitude toward food
Making Peace with Nutrition: For True Health
PART III
Chapter 15: Raising Your Child to Be an Intuitive Eater
Respect your child's intuitive signals
The power of restriction and deprivation
When your child is overweight
When your child is underweight or refuses food
If your child is a teenager
Enjoy the movement
Chapter 16 How to Heal Eating Disorders
Applying Intuitive Eating to Treat Eating Disorders
zero hour
Get ready to start intuitive eating
Eating Disorders Reference Information
Chapter 17: Scientific Validation of Intuitive Eating
Intuitive Eating: Science and the Public
Research Demonstrating the Benefits and Features of Intuitive Eating
Factors Influencing Intuitive Eating
Gratitude and acceptance of your body
Research on binge eating disorder treatment and eating disorder prevention
Intuitive Eating Research Case Summary
Conclusion
Acknowledgements
Appendix A: Frequently Asked Questions About Intuitive Eating
Appendix B: Summary of Step-by-Step Instructions
References
Reference information
Detailed image
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Into the book
You need to provide your body with adequate energy sources.
Otherwise, the primal urge to overeat kicks in.
In a state of extreme hunger, eating consciously and moderately becomes meaningless.
Learning to honor your biological hunger signals is the foundation for rebuilding your confidence in your ability to control your relationship with food.
--- [Chapter 03.
Introducing the 10 Principles of Intuitive Eating]
“Focusing on weight loss interferes with your ability to make choices based on intuitive cues.”
--- [Chapter 04.
[Step-by-step method to awaken the intuitive eater]
“The hunger and food obsession that comes with dieting may not be a horrific experience, but it leaves an indelible mark.”
--- [Chapter 06.
In [Respect Hunger]
“Using food as a tranquilizer in any case is as emotionally dangerous as using drugs or alcohol.”
--- [Chapter 11.
[Coping with Emotions Without Food]
“Choose foods that make you feel good while respecting your health and taste.
Remember that a healthy diet doesn't have to be perfect.
Eating one bite, one meal, or one day of any food will not suddenly cause you to become malnourished or gain weight.
What matters is what you eat consistently over a long period of time.
“Let’s aim for progress, not perfection.”
Otherwise, the primal urge to overeat kicks in.
In a state of extreme hunger, eating consciously and moderately becomes meaningless.
Learning to honor your biological hunger signals is the foundation for rebuilding your confidence in your ability to control your relationship with food.
--- [Chapter 03.
Introducing the 10 Principles of Intuitive Eating]
“Focusing on weight loss interferes with your ability to make choices based on intuitive cues.”
--- [Chapter 04.
[Step-by-step method to awaken the intuitive eater]
“The hunger and food obsession that comes with dieting may not be a horrific experience, but it leaves an indelible mark.”
--- [Chapter 06.
In [Respect Hunger]
“Using food as a tranquilizer in any case is as emotionally dangerous as using drugs or alcohol.”
--- [Chapter 11.
[Coping with Emotions Without Food]
“Choose foods that make you feel good while respecting your health and taste.
Remember that a healthy diet doesn't have to be perfect.
Eating one bite, one meal, or one day of any food will not suddenly cause you to become malnourished or gain weight.
What matters is what you eat consistently over a long period of time.
“Let’s aim for progress, not perfection.”
--- [Chapter 14.
[Respect your health with proper nutrition]
[Respect your health with proper nutrition]
Publisher's Review
★Amazon word-of-mouth continues to reverse course from 2019 to 2021.
★ Following sales of 300,000 copies in the US, sales have now surpassed 500,000.
★Amazon Bestseller in Weight Loss & Eating Disorders
Stephen Hawkes, a health sciences professor at Brigham Young University, waged a war against weight loss, using everything he knew to lose weight but failing.
However, after practicing 'intuitive eating', I lost 23 kg and was able to maintain it.
Eat as much as you want without the yo-yo effect!
Intuitive eating was introduced to the world in 1995 by nutrition experts Evelyn and Ellis, but it gained explosive interest in 2005 after an interview with Professor Hawkes, leading to large-scale research and public popularity.
It is gaining new attention among experts and is also gaining popularity among the general public to the point of being introduced as a key diet trend in 2019-2020.
Intuitive Eating refers to the instinctive eating ability that everyone is born with.
Just as a newborn baby cries when hungry and turns its head when full after feeding, we are all born with this ability.
But as we grow up, we live in a state where we lose that ability due to dieting, coercion, and instructions.
Intuitive eating is a lifelong eating habit that eliminates the various factors that interfere with internal signals and allows you to enjoy what you really want guilt-free according to your own hunger and fullness signals without losing or gaining weight.
Intuitive eating allows you to step off the seesaw of deprivation and guilt, embrace the joy of eating, and cope with life without relying on food.
A healthy natural weight is a bonus.
I recommend this to these people, and I don't recommend this to these people.
"Intuitive Eating, Not Dieting" is a book primarily for people who have repeatedly failed at dieting and are feeling physically exhausted or mentally discouraged.
Of course, it is also helpful for those who want to properly understand the side effects and risks of dieting before starting a diet.
In particular, if you know the psychological harm in advance, you can prevent eating disorders such as anorexia or bulimia.
If you're already experiencing mild eating disorder symptoms like binge eating or binge eating (binging and then vomiting), you may be able to find solutions on your own just by reading "Intuitive Eating, Not Dieting" (incidentally, "Intuitive Eating, Not Dieting" is an unparalleled bestseller that has long held the number one spot as a self-study book for eating disorders).
However, it is not recommended for people who want to lose 5 to 10 kg in one or two months.
Statistically, more than 95% of these people will fail at dieting in the long run, so I recommend reading this later when you are completely exhausted both physically and mentally, and remember that 'intuitive eating' is the only solution to your diet dilemma (because most people are convinced that they will overcome the power of statistics and be in the top 5%, and because it is true that you can't know until you actually try, so warnings about side effects are unlikely to be heard).
How do I get started with intuitive eating?
The first thing you need to do to adopt intuitive eating is to get out of the diet mindset.
To listen to and respect your body's signals, you must first eliminate the diet that is blocking them.
So the first of the 10 principles is 'Get out of the diet mindset.'
The First Principle of Intuitive Eating: Get Out of the Diet Mindset
“Whenever a new diet wears off and the yo-yo effect sets in, get angry at the lies that made you feel like a failure.
“Unless you hold onto the glimmer of hope that a new, more effective diet might just be around the corner, you’ll never find the freedom to regain your intuitive eating skills.”
The journey to intuitive eating involves several steps.
Only after you break free from the diet mindset can you move from respecting hunger to taking care of your nutrition.
If you follow the author's guided process, you will experience an end to your struggles with your body and food, and even a change in your life.
[Reader's Review]
"If you're on a diet and want to know why you yo-yo, read this book."
- Reader (nobe***)
"Usually, books from overseas, while specialized, often have parts that are difficult for Koreans to understand or apply because they are very different from Korean cuisine and culture. However, this book is a fascinating book that even Koreans can easily understand."
- Reader (love***)
"As I read, I found myself finishing it really quickly.
(...) I realized that I had been eating some really ridiculous meals and that I had been tormenting myself and driving myself to the edge.
(...) It's a really good book.
It was a book of life ^^"
- Reader (tnal****)
“I’ve been on a hamster wheel of dieting, binge eating, and yo-yoing for over 20 years.
But then I put it all down and finally accepted and loved myself.
I hadn't really focused on taking care of myself in the past, but reading [Intuitive Eating, Not Dieting] really helped me look at my health from a bigger picture perspective and start listening to my body, even if it took some time."
- gilroyal (Amazon Reader)
"I especially like the chapter for children.
I gave my daughter, who hasn't even started school yet, a choice about what she eats.
"It's fascinating to see how children naturally demonstrate self-management skills that I only realized after reading this book."
- Angela (Amazon Reader)
★ Following sales of 300,000 copies in the US, sales have now surpassed 500,000.
★Amazon Bestseller in Weight Loss & Eating Disorders
Stephen Hawkes, a health sciences professor at Brigham Young University, waged a war against weight loss, using everything he knew to lose weight but failing.
However, after practicing 'intuitive eating', I lost 23 kg and was able to maintain it.
Eat as much as you want without the yo-yo effect!
Intuitive eating was introduced to the world in 1995 by nutrition experts Evelyn and Ellis, but it gained explosive interest in 2005 after an interview with Professor Hawkes, leading to large-scale research and public popularity.
It is gaining new attention among experts and is also gaining popularity among the general public to the point of being introduced as a key diet trend in 2019-2020.
Intuitive Eating refers to the instinctive eating ability that everyone is born with.
Just as a newborn baby cries when hungry and turns its head when full after feeding, we are all born with this ability.
But as we grow up, we live in a state where we lose that ability due to dieting, coercion, and instructions.
Intuitive eating is a lifelong eating habit that eliminates the various factors that interfere with internal signals and allows you to enjoy what you really want guilt-free according to your own hunger and fullness signals without losing or gaining weight.
Intuitive eating allows you to step off the seesaw of deprivation and guilt, embrace the joy of eating, and cope with life without relying on food.
A healthy natural weight is a bonus.
I recommend this to these people, and I don't recommend this to these people.
"Intuitive Eating, Not Dieting" is a book primarily for people who have repeatedly failed at dieting and are feeling physically exhausted or mentally discouraged.
Of course, it is also helpful for those who want to properly understand the side effects and risks of dieting before starting a diet.
In particular, if you know the psychological harm in advance, you can prevent eating disorders such as anorexia or bulimia.
If you're already experiencing mild eating disorder symptoms like binge eating or binge eating (binging and then vomiting), you may be able to find solutions on your own just by reading "Intuitive Eating, Not Dieting" (incidentally, "Intuitive Eating, Not Dieting" is an unparalleled bestseller that has long held the number one spot as a self-study book for eating disorders).
However, it is not recommended for people who want to lose 5 to 10 kg in one or two months.
Statistically, more than 95% of these people will fail at dieting in the long run, so I recommend reading this later when you are completely exhausted both physically and mentally, and remember that 'intuitive eating' is the only solution to your diet dilemma (because most people are convinced that they will overcome the power of statistics and be in the top 5%, and because it is true that you can't know until you actually try, so warnings about side effects are unlikely to be heard).
How do I get started with intuitive eating?
The first thing you need to do to adopt intuitive eating is to get out of the diet mindset.
To listen to and respect your body's signals, you must first eliminate the diet that is blocking them.
So the first of the 10 principles is 'Get out of the diet mindset.'
The First Principle of Intuitive Eating: Get Out of the Diet Mindset
“Whenever a new diet wears off and the yo-yo effect sets in, get angry at the lies that made you feel like a failure.
“Unless you hold onto the glimmer of hope that a new, more effective diet might just be around the corner, you’ll never find the freedom to regain your intuitive eating skills.”
The journey to intuitive eating involves several steps.
Only after you break free from the diet mindset can you move from respecting hunger to taking care of your nutrition.
If you follow the author's guided process, you will experience an end to your struggles with your body and food, and even a change in your life.
[Reader's Review]
"If you're on a diet and want to know why you yo-yo, read this book."
- Reader (nobe***)
"Usually, books from overseas, while specialized, often have parts that are difficult for Koreans to understand or apply because they are very different from Korean cuisine and culture. However, this book is a fascinating book that even Koreans can easily understand."
- Reader (love***)
"As I read, I found myself finishing it really quickly.
(...) I realized that I had been eating some really ridiculous meals and that I had been tormenting myself and driving myself to the edge.
(...) It's a really good book.
It was a book of life ^^"
- Reader (tnal****)
“I’ve been on a hamster wheel of dieting, binge eating, and yo-yoing for over 20 years.
But then I put it all down and finally accepted and loved myself.
I hadn't really focused on taking care of myself in the past, but reading [Intuitive Eating, Not Dieting] really helped me look at my health from a bigger picture perspective and start listening to my body, even if it took some time."
- gilroyal (Amazon Reader)
"I especially like the chapter for children.
I gave my daughter, who hasn't even started school yet, a choice about what she eats.
"It's fascinating to see how children naturally demonstrate self-management skills that I only realized after reading this book."
- Angela (Amazon Reader)
GOODS SPECIFICS
- Date of issue: May 21, 2019
- Page count, weight, size: 471 pages | 678g | 153*224*28mm
- ISBN13: 9791188225057
- ISBN10: 1188225057
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