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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 futile (and uncomfortable) to have a similar expectation about 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 of your body size or shape. All bodies deserve dignity.

First, recognize that food restriction, both physicaly and mentally, can, in and of itself, trigger loss of control which can feel like emotional eating Find kind ways to comfort, nurture, distract, and resolve your issues Anixiety, foneliness, boredom, and 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. But food won't solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion.

In order to honor your fullness, you need to trust that you will give yourself the foods that you desire 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 eating and ask yourself how the food tastes, and what your current hunger level is.

The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, 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, 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 just the right amount of food for you to decide you've had "enough."

Scream a loud NO to thoughts in your head that declare you're "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and it's loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is critical step in returning to Intuitive Eating.

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 foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.

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 of rebuilding trust in yourself and in food.

Through out the Diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and 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 better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

Welcome to Holistic Nutrition by Pamela Najjar Podcast. I'm so excited to share with you many episodes in the future. In this first podcast I will introduce you myself and what is Holistic Nutrition about. Hope you will enjoy it🤗. And Stay Tuned for my next episodes!!