make yourself
Height: 5'3

Starting Weight: 139 pounds
Current Weight: - pounds
Goal Weight: strong, fit, and toned

Train like an athlete.
Diet like a nutritionist.
Sleep like a baby.
Win like a champion.

the pictures i post weren't made by me unless stated otherwise.

Intuitive Eating

1. Reject the diet mentality.

2. Honor your hunger.

3. Make peace with food.

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 bingeing. When you finally give in to your forbidden food, it usually results in overeating and overwhelming guilt. There are no “good” foods and no “bad” foods. Learn to have a treat every once in a while and not feel the need to binge after. Eat in moderation.

4. 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. 

5. Respect your fullness. 

Listen for the body signals that tell you that you are no longer hungry. 

6. Discover the satisfaction factor.

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.

7. Honor your feelings without using food.

8. Respect your body.

Accept your genetic blueprint. Respect your body, so you can feel better about who you are.

9. 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. Focus on how you feel from working out. If when you wake up, your only goal is to lose weight, it’s not a very motivating factor in that moment. 

10. Honor your health.

Make food choices that honor your health and taste buds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. It’s what you eat consistently over time that matters; progress not perfection is what counts.


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