Intuitive Eating method: Eat as you wish, but you must choose appropriately.

      Chinese New Year FestivalIt is a great celebration time of the year. that Chinese people will celebrate with family members Especially spending time eating together. A large amount of food is often prepared during this festival. To show the abundance and wealth of the house. This makes it difficult to avoid the many foods that relatives can eat.

So that everyone can celebrate Chinese New Year in a healthy way. We therefore have eating techniques based on the principles of Intuitive eating to recommend so that everyone can still maintain their health and maintain a stable body weight. At the same time, you can still enjoy the Chinese New Year festival happily.

      Intuitive eating or eating according to the body's instinctsThis means that we can eat whatever food we want. By listening to the sounds of the body and mind No need to fast But choose appropriately. both type and quantity It is eating that emphasizes happiness and good health.5 Intuitive eating techniques are as follows:

Eat when hungry

When you know you have to go eat a big meal. Many people often eat very little or even skip meals. But if we limit our food intake too much Appetite replaces hunger. Decreases restraint and may accidentally eat too much food Therefore, we should respect the body's signals. And eat at the right time when you feel hungry, which will help you control the amount of food you eat rather than showing up to a hungry party.

Don't view food as the enemy.

Instead of thinking about which foods are “good” or “bad,” think of food as something that provides our bodies with energy and nutrients. Brings happiness and contentment. It is also a medium for social gatherings between relatives. So listen to your body telling you what food it's tempted to try. And scoop out the right amount, then slowly taste and feel the taste of the food you've tried. eating slowly It will help create a feeling of fullness even though you have only eaten a small amount of food.

Know the happiness that comes from food.

Suppose we want to eat a bowl of dessert. But we feel we shouldn't eat it. So we turned to eating fruit instead. But eating fruit does not make you feel satisfied. If there is no satisfaction Even though we are physically full But you may not feel satisfied.

As many days passed. or several hours The craving for a bowl of dessert may still be there. And finally we gave up. and eat sweets as if they were their last meal To relieve the urge to eat But in the end, it comes with feelings of guilt for not being able to control our impulses. To prevent this kind of thing from happening again. We should listen to the body's desire to eat that bowl of snacks slowly. Enjoy the taste and experience the joy that food brings us. Listening to the inner voice that says "I'm happy, thank you, that's enough" helps build a healthy relationship with food. and prevent eating too much later (Binge eating)

Focus on the food in front of you.

Although surrounded by many relatives and endless talk, but being mindful and aware while eating according to the Mindful Eating principle helps to control food intake better. By being aware of yourself while scooping, chewing, and swallowing food, and increasing your senses by noticing the color, aroma, texture, and taste of food. It can help you feel more satisfied with food. And you can feel full faster as well.

Perceive fullness

Listening to our bodies is key to Intuitive Eating because it helps us avoid overeating. Notice how your body feels when you're starting to feel full. By eating slowly or taking a short break between meals. To check the body's hunger and fullness whether we should continue eating or stop.

Don't worry and feel guilty. If you end up eating more than usual during this celebration. Or accidentally eat too many fried foods and sweets. Because eating too much food just once cannot make you fat. But eating too much on a regular basis can be detrimental to your health. So, enjoy the time you get to meet your family and spend as much time with them as possible this Chinese New Year.

Xin Jia Yuyi, this Xin is very excited.

With best wishes from BDMS Wellness Clinic​

LINE: @bdmswellnessclinic or https://lin.ee/Z4So1yQ

Thank you for the information from

• 10 principles of intuitive eating [Internet]. Intuitive Eating. 2019 [cited 2022 Dec 29]. Available from: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/