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Principles of intuitive eating according to Svetlana Bronnikova. How I Switched to Intuitive Eating

Principles of intuitive eating according to Svetlana Bronnikova. How I Switched to Intuitive Eating

21.02.2019

Therefore, assumptions about ancient origin names remain speculative. The first known documentary use of the name is a poetic work by A. Kh. Vostokov, written in and published in.

In the modern "Dictionary of Russian Personal Names" of Superanskaya (prepared under the auspices) there are no marks about the Old Russian or Slavic origin of the name. On the contrary, the name is assigned to the group of new calendar names; two variants of the etymology of the name are also given: from the word "light" or from church name (derived from Greek, derived from φῶς , φωτός - "light") through the latter.

literary name

Ballad Zhukovsky "Svetlana"

In the same 1808, Zhukovsky set to work on a new ballad, but at the same time he again turned to the burgher's "Lenore" as a starting point. The German ballad (written in) at the turn - became a model of a romantic poetic work in Europe, was often translated and quoted; echoes of "Lenora" are found in many works of the era. The ballad is based on a mystical story about the kidnapping of a bride by a dead groom.

However, Zhukovsky, this time, even further than in Lyudmila, moved away from the prototype; in fact, only the main plot line remained in the ballad "Svetlana", and the processing radically changed its meaning. The decisive differences were the plot, the place and time of the action, as well as the finale of the ballad: if in Lenore the death of the heroine is a foregone conclusion, and in Lyudmila it is so directly described, then in Svetlana all the vicissitudes with coffins and the dead turn into a nightmare. Finally, the choice of the place and time of the action is the girl's room, the night before, when, according to tradition, they took place in Rus'. Appeal to the topic of Christmas divination became perhaps the most valuable literary find of Zhukovsky, which determined the entire structure of the ballad and ultimately made it truly Russian.

Name Svetlana Zhukovsky did not immediately appear in the sketches of a new ballad. The poet went through the options: first the name appeared , but Zhukovsky refused it, since it was well known to readers and had deep connotations that could distort the author's intention, giving the work unnecessary historical associations. Then Zhukovsky turned to an artificial name Svetlana, borrowing it from the work of Vostokov. There was nothing unusual in the use of artificial names: this technique was used quite often in the literature of the turn of the 18th-19th centuries. For example, at that time pseudo-Russian names were in literary use (such as Charm, Priyata, Hi); some of them passed from the works of one author to another. Their peculiarity was an easily read purely positive semantics ( Priyata- "pleasant" hello- "welcoming"). Zhukovsky himself, who worked in parallel with Svetlana on the poem Vladimir, used names of the same type for her female characters: Milolika, Miloslava, Dobrada. Name borrowing Svetlana Zhukovsky is not accidental, it was an essential choice; thus, the associatively close and semantically related concepts of "light", "bright" (← "Svetlana") and "holiness" (← "Christmas time") were combined into poetic text and complement each other.

The ballad received the widest recognition immediately after its publication in. decades later, he noted: ““ Svetlana ”, the original ballad of Zhukovsky, was recognized as his masterpiece, so that critics and philologists of that time called Zhukovsky the singer of Svetlana” . Lines from the ballad have become countless times, and reminiscences are found in many literary works of subsequent years. This fate did not pass, including "" (the author, for example, drew parallels in the character of Tatyana, the main character of the novel, and Svetlana Zhukovsky). The ballad was included in the "Educational Book on Russian Literature", compiled, and since then has firmly established itself as a mandatory text for study.

The success of the ballad was due to both the romanticized nationality, national color, manifested through the theme of Christmas divination, and the organic image of the main character. Svetlana in the ballad is an almost inactive character, she is passive and reverently timid, but at the same time sweet and charming. She only experiences what is happening to her and is incapable of decisive action, but captivates the reader with her timidity and humility. Her passivity is set off by the author's active attitude towards the heroine - Zhukovsky does not hide the fact that he loves Svetlana, expressing warm participation and heartfelt sympathy for her; and these feelings are easily conveyed to the reader.

The ballad "Svetlana" came out with a dedication (nee Protasova), Zhukovsky's niece and goddaughter, for whom the poet was also a teacher during the period of work on the ballad. Vasily Zhukovsky presented his niece with his work as a wedding gift. Alexandra Voeikova became the first real bearer of the name Svetlana, although unofficially and only in the circle of close friends. Alexandra Andreevna was the hostess at; poems were dedicated to her, and others. Svetlana Vasily Zhukovsky himself was also nicknamed among his associates (in general, nicknames borrowed from Zhukovsky's ballads were adopted in him); this playful nickname firmly stuck to the poet.

"Once on an Epiphany evening..."

Karl Bryullov. "Guessing Svetlana". Nizhny Novgorod Art Museum

In the early 1820s, the ballad crossed the boundaries of proper literature: the earliest attempts to transfer the ballad to the stage date back to this time. The first of those written on the plot of "Svetlana" appeared in; its author was an Italian by birth, who worked a lot and fruitfully in the field of Russian musical theater. The premiere took place new opera"Svetlana", this time compositions. The years include the first musical works based on the words of a ballad - three songs; in wrote on the text "Svetlana". Editions of the ballad were often accompanied by illustrations worked on by many graphic artists; and in he created a portrait of the fortune-telling Svetlana, which eventually became the most famous iconographic embodiment of the image. Bryullov's painting became not just an illustration of Zhukovsky's text, but its expression. The successful plot of the picture (a fortune-telling girl in front of a mirror) was replicated in numerous Russian periodicals that accompanied the Yuletide numbers in the second half.

It is significant that in the second half of the 19th century the text of the ballad begins its penetration from the nobility into the depths of folk culture. Fragments of "Svetlana" were included in the text of the folk drama ""; V mid-nineteenth century, the first editions of the ballad and its adaptations appeared. Finally, from the second half of XIX for centuries, fragments of the ballad, often with distortions, were published in various publicly available songbooks; at the same time, authorship was not indicated in the publications - the text gained anonymity and was perceived as truly folk. Most often, the first two stanzas of the ballad were sung as popular:

At the same time, the growing universal recognition"Svetlana" gave rise to a series of her, as is often the case with any more or less widely known work. By the end of the 19th century, the first verse of the ballad (“Once on an Epiphany evening ...”), according to E. Dushechkina, “turned into a convenient, and, most importantly, win-win, thanks to its wide popularity, the beginning of satirical and humorous texts.” Many well-known people did not escape a similar fate (cf. “”, “...”, “”, “I go out alone on the road ...”, the lines “I love a thunderstorm in early May ...” or “I came to you with greetings ...”).

Thus, having penetrated all layers of Russian society to the turn -, the ballad has become a significant fact. The name of her heroine was perceived as truly Russian; artificiality, literariness by that time had completely disappeared from him.

Name outside the text of the ballad

From the second half of the 19th century, the name, already separate from the text of Zhukovsky, existed in folk culture. An illustration of this is "The Tale of Ivan the Bogatyr, of his beautiful wife Svetlana and the evil wizard Karachun", published in the form of a book. The tale was a reworking of the plot ""; Until the end of the 19th century, six more editions of this popular tale were published. Another example is the dramatic performance "The Tale of Tsar Berendey", which was staged in educational institutions at the beginning of the 20th century. The compilation action was based on and, and the daughter of Berendey, the main character, was called Princess Svetlana.

Name Svetlana was named the oldest boarding house (now a sanatorium) of the city, built in. It was founded by A.P. Fronshtein, a member of the movement for, exiled to the Caucasus for revolutionary activity. Revolutionaries often received shelter in the boarding house, and at first, only the wealthy were charged in it.

The listed facts show that in society towards the turn - a distinct request for a "bright" name has formed - a name with transparent positive semantics; partly it was realized in the names of warships, enterprises and institutions. Name Svetlana flaunted on the covers of mass song collections, pseudonyms were formed from it, it appeared in theatrical productions and various literary works. However, paradoxically, in those years it could not become a full-fledged, real female name in any way.

The formation of a real name

name ban

However, the need for periodic renewal constantly existed in Russian society, and if earlier it was satisfied within the limits of the traditional Orthodox nomenclature, then in late XIX century began to go beyond the outlined boundaries. The reason for this is the already mentioned fashion for everything Old Russian and Old Slavic, interest in pre-Christian history. It was from the second half of the 19th century that names associated with ancient Russian history became widespread - And , but they were in the calendar, the practice of naming was already attached to them, and there were no problems with naming these names. Other names, in which a similar public interest was formed, made their way with great difficulty. For example, names And (also related to history Ancient Rus') church for a long time didn't really acknowledge it. The princes were mentioned in the holy calendar, but were under other names. Church authorities sought to resolutely suppress violations of Orthodox institutions, which occasionally nevertheless occurred under pressure from parents who wanted to name the child. unusual name, absent in the holy calendar. From time to time, prohibitions were published, such as the one that appeared in the St. Petersburg Spiritual Bulletin in:

Svetlana was listed among the same "forbidden" names. The clergy, refusing to baptize with this name, offered their parents names from the calendar , - Greek in origin, formed from φῶς , φωτός - "light", that is, those who had close to the name Svetlana etymological meaning. But these names were not similar to the “historical”, Old Russian ones, and therefore did not fit into the model of fashionable names that existed in society. Moreover, the name Photinia(circulating in folk version Fetinya) has compromised itself in Russian culture -. It is known from various literary and dramatic works, in which it became the name of unattractive, comical characters from the lower classes. For example, in "" gave this name to the servant of the Box.

At the same time, since the second half of the 19th century, there have been cases when the name Svetlana, used by women as a second, unofficial "home" name, went beyond the narrow home circle and became a well-known, public name. The baptismal name, of course, was different. Such a practice, as Elena Dushechkina noted, was sometimes encountered in Russian life and did not in the least interfere with the "comfort of a person who is the bearer of two names." Dushechkin as early example similar use of the name Svetlana brought Baroness Svetlana Nikolaevna Vrevskaya (nee Lopukhina), who was born, presumably, in the years.

Name question Svetlana arose in society more and more often and at different levels; parents of newborn girls turned to church authorities (up to) with requests for permission to baptize with the name Svetlana, but usually to no avail. In the magazine "Church Herald" this problem was specifically addressed and the following explanations were given:

Anthroponymic explosion of the 1920s

Thus the name Svetlana, in the post-revolutionary years becoming a legitimate, full-fledged female name, was associated in public consciousness with the advent of a new, Soviet era; and the formation itself took place in line with the main anthroponymic trends.

Name rethinking

As Elena Dushechkina noted, the name Svetlana, thought up exceptionally well and undoubtedly euphonious, easily became in line with traditional female Russian names with the final - [on]: , . The name initially possessed organic poetry and powerful positive semantics inherited from the concepts of "light", "bright". And in the early years, the word “bright” was supplemented with another important semantic accent, which was extremely relevant precisely in the years of the formation of the name, - an accent associated with the construction of a “bright future”, with the movement of society along the “bright path” to.

We have already mentioned the appearance in the name Svetlana electrical symbolism that arose after the start of work in St. Petersburg. After the revolution, the demand for the products of the Svetlana plant increased many times; light bulbs in the light of Lenin turned out to be not just a thing, but a product that is important from an ideological point of view. Then the same name Svetlana acquired a nominal meaning: the light bulbs themselves began to be called Svetlanas, deciphering the word as an abbreviation for the phrase " light new la MPa on heating". Over the years, word usage became common (albeit not for long), and was used on a par with the notorious "". Traces of this are found in various literary works, for example, in one of the poems written in ("When I get tired of idle talk ...").

Not being burdened by the previous history in public perception, the name Svetlana in addition to the main - light - symbolism, through the electric one it easily acquired an ideological sound. It was treated not just as a good new name: it was interpreted as a truly Soviet name. And the successful linguistic form, euphony, built-in traditional female names in the model range contributed to its quick and easy spread.

However, the name was used not only among the functionaries of the new government, but also in families creative intelligentsia. For example, in the year the famous opera singer named his daughter Svetlana. (It should be noted that Sobinov, being a believer, baptized his newborn daughter, and Svetlana Sobinova's godname was , name of Latin origin, from lux- "light"). In 1926 the daughter Svetlana appeared with the writer, in 1929 - with the playwright.

a special role in future fate played the name, born, became the third child and the second - married to. It is known that in the Stalin-Alliluyeva family, serious disagreements periodically arose between the spouses. Probably, after one of these spats, Nadezhda Alliluyeva, being on recent months pregnancy, left and moved to her parents in where she gave birth to a daughter. As Elena Dushechkina emphasized, there is every reason to believe that Stalin had nothing to do with the choice of the daughter's name. Nadezhda Alliluyeva returned to Moscow with a child when Svetlana was three months old.

The name, which was “on the rise”, already in the new quality of a real female name, penetrated into the works of literature and art of that time, which, in turn, becoming famous, contributed to the growth of the further popularity of the name. apart from literary works there is a poem "Svetlana", which saw the light in "". Mikhalkov himself explained much later that the appearance of the name Svetlana in his poems was associated with the desire to win the favor of a classmate with this name. After the publication, according to Mikhalkov, he was quite unexpectedly invited to, where they said that Comrade Stalin really liked the poems. Later, "Lullaby of Svetlana" - a revised version of the poem - was published many times and became widely known. Among the Soviet creative intelligentsia, Mikhalkov's work was regarded as openly careerist, which guaranteed Stalin's subsequent favor for the poet.

In the post-war years, a gallery of characters with the name Svetlana only increased. IN Svetlana appear in the novel "Seventeen" (), the stories "Svetlana" () and "School Desk" by Inna Rakovskaya (), in the cycle of stories "Big Svetlana", on which the writer worked in - years; and others. A special property of all literary Svetlan in the children's and teenage genre of that time, they had exceptionally positive qualities - such as responsiveness, openness, clarity, inner nobility, diligence. Thus, the name symbolized best features and served as a kind of identification marker of a "good" person.

The name acquired the same symbolic meaning in “great” art: for example, in the novel “Eagle Steppe” about (), the poem “Svetlana” (), in the movie “” (; she played the role of Svetlana Ivashova; this work brought the actress wide fame and confession). Svetlana here - selfless and faithful, courageous and independent. They are not afraid life difficulties, they are calm in their purposefulness, they are open to the world and bring into this world Inner Light their impeccable spiritual qualities.

However, the most famous work of the 1960s named Svetlana became "Lullaby of Svetlana" from the movie "" (). The film was shot based on the "heroic comedy" in verse "", written at the beginning of the years. At the time, the composer wrote the music for the play, thus the performance became musical; productions of that time were recognized by the public and critically acclaimed. The film adaptation of Ryazanov opened the work to a mass film audience. The film enjoyed tremendous success, it showed the directorial skills of E. Ryazanov and the brilliant teamwork of the magnificent ensemble of actors (,; in leading role Shurochka Azarova -; This is her film debut. To a large extent, the success of the film was determined by the win-win plot moves "" and musical numbers, which became hits after the premiere of the film. The duration of the film -; having learned about the beginning of the war, the heroine decides to go to the army, dressed in military uniform and introducing himself as a young man. A touching scene of Azarova's farewell to her former serene life in the estate is accompanied by a lyrical song in which the heroine addresses her doll:

It is significant that here the name Svetlana is not a real name: it is just the name of a doll. That is, to some extent, the situation that existed during Zhukovsky's work on the ballad "Svetlana" was reproduced, when the name could not yet be a real female name. Another connecting element of the film (and, accordingly, the play) with Zhukovsky's ballad was that the poet was working on "Svetlana" just at the time Patriotic War 1812. (It should be noted that after the release of the film, the misconception spread that "Svetlana's Lullaby" was the text written by Zhukovsky.) The film became a Soviet film classic, and songs from it, including "Svetlana's Lullaby", were regularly played on post-Soviet radio and television. For some bearers of the name, born in - years, the lullaby has become a deeply personal memory, since it was first heard from their mothers, and some Svetlanas got their name under the direct influence of the song.

But such a mass character could not but affect the attitude towards the name: as the frequency increased, it lost its social specificity; becoming "ordinary" - it lost its initially high semantic charge. After death, it was no longer associated with the name of the daughter of the "leader of the peoples." This semantic emphasis, relevant in - years, was quickly forgotten, and for younger generations it turned out to be completely unclear: in - years, the name Svetlana was perceived simply as a good female name. At the same time, its “Sovietness” was neutralized, its novelty was lost. V. A. Nikonov drew attention to the fact that the heterogeneity between equally popular names at that time was no longer felt Svetlana And Tatiana: that is, between a new name and an ancient name, with centuries-old traditions in Russian culture.

The gradual "simplification" of the name is illustrated by the chronology of the emergence of derivative forms of the name. In the 1930s, the name was commonly used in full form, even in a narrow circle of close people; of got spread form Svetlanka, Svetlanochka. In the late 1930s, a short form appeared Sveta, A Svetka, - a diminutive with a dismissive, familiar connotation - has been widely used since the late 1950s. In this respect, those years are noteworthy. To the question: “why do Russian women walk so badly in heels?” followed the answer: "because she has a grid on the right, on the left - Svetka, behind - drunk Ivan, and ahead - a seven-year plan. The time of birth of the joke is easy to establish by reference, that is, it is the end of the 1950s. diminutive Svetka in a joke - the name of the daughter, and it is endowed with the properties of a typical designation - that is, this is a kind of girl in general. Name , by which a drunken husband is called the exhausted life of a woman, in Russian culture has traditionally taken the place of a generalized nickname for a Russian person; and it is characteristic that the name Svetka- a new name - in a joke turned out to be in the same row with him.

Name Crisis

The crisis of the name, directly related to its mass prevalence, began to be felt during the period of the greatest public enthusiasm for it. Svetlana, who were born in years, in their youth they were proud of the rarity of their name, noting along the way that they didn’t have any at school. Svetlana, who were born in years, spoke of latent irritation against their own name: there were too many other bearers of the name around. To somehow stand out among the crowd Light And Svetok, some Svetlana began to resort to new short forms of the name, which sounded against the background of the "vulgar" name Svetka more intelligent. Notable among them was the form Lana, sounding in the "Western" manner and received circulation in - years. It is significant that Stalin's daughter, after another marriage, at the beginning became Lana Peters: taking her husband's surname, she transformed her own name in this way. Lesser Known Forms Veta, Vetka And Lanya .

The 1980s is the time of a critical turning point in the popularity of the name. The frequency of the name at that time was 27 ‰ and decreased by more than three times compared to the previous decade. In, for example, in the 1960s, the name was among the top five most “fashionable” names, and in not a single case of naming this name was recorded. If in the 1930s the name - high status, they were called the daughters of the Soviet elite, then in the 1980s the name not only lost its frequency, but also became “non-prestigious”; his social niche changed. Elena Dushechkina wrote:

The fall in popularity of the name was accompanied by a reassessment of its place in culture. In Soviet cinema, a gallery of small, third-rate, episodic characters is found - Svetok. In the well-known cycle of jokes about (which just began to take shape in the 1980s) appears from time to time " Svetka from 7th B", girlfriend Vovochki: she is the epitome of accessibility. In the literature of the 1980s, the name Svetlana(usually in the form Sveta or Svetka) are often worn by socially lowered characters: fartsovschitsa and restaurant singers, whores and. Some of them are depicted with irony or antipathy. Some - like, for example, the daughter of a prostitute and the victim of sexual violence from the autobiographical story "Teenager Savenko" () - evoke pity and compassion. short form Sveta met among the "working names" of real prostitutes. And the common rhyming proverb “Sveta-sweetie”, known from the beginning, began to be understood not only as an innocent joke, but also as an obscene hint.

As mentioned earlier, changes occur regularly; some names become frequent, others suddenly lose their former attractiveness. In just another change in public preferences in naming was taking place. Many female names, which, like Svetlana, leaders in ( , ) lost their positions. But they, unlike the name Svetlana, there was a historical “feed” in the form of a stable naming tradition that supported them during a period of declining mass interest in them. And the name Svetlana, not sufficiently rooted historically, experienced a sharp decline in popularity. It is characteristic that the leading names of the 1960s were replaced by female names with a rich historical and cultural “baggage”, such as , . Analyzing the circumstances of the "strange metamorphosis" that happened to the name, Elena Dushechkina assumed:

Name derivatives and related names

Word formation of short and forms of the name is shown in the following table:

Formation of derivative forms on the example of a name Svetlana
original form	I stage	II stage	III stage	IV stage
Svetlana\|a →	↓Svetlan\|k\|a →	Svetlan och\|k\|a 1
	↓Svetlana\|onk\|a ↓Svetlan\|points\|a 2 Svetlan\|ushk\|a
Svetl(an\|a) →	Svetl \| yak →	Svetlya h\| ok
Light(lan\|a) →	↓Light\|a →	↓Light\|to\|a 1 →	↓Light och\|k\|a 1 Light h\|ik 1
		↓Svet\|str\|ya 1 →	↓Svetul\|k\|a →	Svetul ech\|k\|a 1
			↓Svetul\|enk\|a ↓Svetul\|echk\|a 2 Svetul\|ik
		↓Light\|Un\|I 1 →	↓Svetun\|k\|a →	↓Svetun ech\|k\|a 1 Svetun h\|ik 1
			↓Svetun\|echk\|a 2 Svetun\|chik 2
		↓Light\|us\|I 1 →	↓Light up\|k\|a →	Swetus ech\|k\|a 1
			↓Svetus\|enk\|a ↓Svetus\|echk\|a 2 Svetus\|ik
		↓Light\|uh\|a 1 →	↓Light w\|k\|a 1 →	Svetush ech\|k\|a 1
			↓Sveta w\| enk \| a 1 Light w\| echk \| a 2
		Light\|ear\|a 1 →	↓Svetush\|enk\|a 2 ↓Svetush\|echk\|a 3 Svetushka 2
	↓Light\|enk\|a 2 ↓Light\|IR 2 ↓Light\|k\|a 2 ↓Light\|points\|a 3 ↓Svet\|str\|ya 2 ↓Light\|Un\|I 2 ↓Light\|us\|I 2 ↓Light\|uh\|a 2 ↓Light\|ear\|a 2 ↓Light\|ear\|a 2 Light\|chik 3
(C)vet(lan\|a) →	↓Vet \| a →	↓Vet\|k\|a 1 →	Vet och\|k\|a 1
		↓Vet\|onk\|a 1 ↓Vet\|points\|a 2 Vet \| ear \| a 1
	↓Vet\|k\|a 2 ↓Vet\|onk\|a 2 ↓Vet\|points\|a 3 Vet \| ears \| a 2
(Light)lan\|a →	↓Lan\|a →	↓Lan\|k\|a 1 →	Lan och\|k\|a 1
		↓Lan\|k\|a 1 →	Lan ech\|k\|a 1
		↓Lan\|echk\|a 2 ↓Lan\|points\|a 2 Lan\|ushk\|a 1
	↓Lan\|ya →	↓Lan\|echk\|a 3 ↓Lan\|k\|a 2 ↓Lan\|points\|a 3 ↓Lan\|ushk\|a 2 Doe\|k\|a 2
	↓Lan\|echk\|a 4 ↓Lan\|k\|a 3 ↓Lan\|points\|a 4 ↓Lan\|ushk\|a 3 Doe\|k\|a 3

It should be noted that in and

Many people dream of losing weight without significant food restrictions, and this has become possible thanks to new system, which is called " intuitive eating". Its basic principle is that the body knows what it needs to work properly, so you need to listen to your desires.

What does intuitive eating mean?

There are many examples when a person exhausts himself with diets and physical activity, but desired result does not reach. This is due to the fact that the body simply protests such restrictions. The psychology of overeating and intuitive eating are directly interconnected, since this technique allows the use of all products in the quantity required by the body. Perfect option but it looks unrealistic. Suggested by Stephen Hawkes intuitive nutrition after he experienced it for himself. He claims that you can achieve results if you learn:

recognize the signals of your own body;
control your appetite;
understand when hunger strikes and when overeating is felt.

Intuitive Eating - Principles and Rules

There are certain principles that help you learn to understand your body and lose weight:

Avoid diets completely, as temporary food restrictions only give short-term results.
Do not ignore, because the body may think that a crisis has come and you need to stock up for the future. In addition, it is important to understand that hunger and appetite are two different things. The principles of intuitive eating are based on fractional eating, and the serving should be approximately 200 g.
No need to take food as the main culprit overweight. Do not scold yourself for the desire to eat sweets, because this is how the body signals a lack of glucose.
Intuitive eating is based on recognizing feelings of satiety. Use a scale from 1 (very hungry) to 10 (overeating). You should focus on the value of 5-6 points.
Do not take food as the main joy in life. It is important to adjust to enjoying quality, not quantity.
Intuitive eating, the rules of which are simple and clear, involves the rejection of stress eating and reward through food. Instead of a cake, it's better to buy a new dress, and from bad mood get rid of with the help of music and so on.
Love yourself with all the flaws, because you can lose weight only with a positive attitude.

Intuitive Eating or Healthy Eating?

In fact, it is wrong to compare these concepts, since they are very similar. The thing is that many people have the wrong idea about proper nutrition, because this is not a strict diet at all, but the principle when a person eats healthy foods. The best solution, according to experts, is intuitive eating, the menu of which is based on the principles healthy diet. The only clarification, if you really want to eat an unhealthy burger or chocolate bar, then do not deny yourself the pleasure.

Cons of Intuitive Eating

The disadvantages of this method of nutrition are insignificant, so it is worth noting the difficulty in compiling a diet. Its author does not offer a menu, so you have to do everything yourself, focusing on the existing rules and foundations balanced nutrition. Many, describing the disadvantages of intuitive eating, note that you should always have “favorite dishes” on hand so as not to lean on buns, fast food, and so on.

The Intuitive Eating System is designed for advanced and smart people who have a good understanding of their desires and so on. Another disadvantage of this technique is the lack of discipline, which increases the risk of breaking loose. The developer has not provided any restrictions on the time, frequency and amount of food, so there is always a temptation to break loose and eat something extra. In addition, there is no exact figure that people who want to lose weight should be guided by.

How to switch to intuitive eating?

Taking the first step is difficult, so to switch to intuitive eating, it is recommended to focus on the following rules:

You need to eat at the table, protecting yourself from all distractions, that is, TV, the Internet and conversations on serious topics. All attention should be focused on food.
Switching to intuitive eating means that you should sit down to the table only when you feel hungry, but when the first signs of satiety appear, you need to immediately get up from the table.
Determine your taste preferences and before each meal, ask yourself the question of what you want to eat.
Start moving more, and the result of intuitive eating will be even better. Choose a direction in sports that will bring pleasure.

Intuitive Eating Exercises

There are various tricks that will help facilitate the transition to a new menu. It is recommended to create a personal hunger scale. For this intuitive eating exercise, you need to draw or print a ruler, opposite which you should write different levels of sensations, for example, “hunger”, “full”, “overeated”, and so on. Opposite each gradation, describe your own sensations in the body. Throughout the day, it is important to constantly refer to this scale to determine the intensity of hunger.

Intuitive Eating Diary

Starting to eat based on your own feelings is not easy, because it is very difficult to get rid of thoughts about food. To give intuitive eating results, it is recommended to keep a diary, where you should write down the list of foods eaten and your own feelings while eating them. After some time, it will be possible to conduct an analysis to understand when the metabolism is active, when the food is digested for a long time and there is a feeling of heaviness, which provokes appetite even more, and so on. Keep recording the sensations, making adjustments.

Intuitive Nutrition for Weight Loss

It is worth saying that the presented technique does not help all people to lose weight, since not everyone is able to correctly follow the basic principles of intuitive eating. In addition, it should be noted that it is not suitable for people who are predisposed to gaining excess weight. For those who are interested in how to lose weight on intuitive eating, it is important to know that people who find good results achieve. Following the rules healthy eating Don't forget to treat yourself to something delicious.

Intuitive Eating Books

If you are interested in the presented method of losing weight, then it is recommended to read the following books:

Svetlana Bronnikova " Intuitive eating. How to stop worrying about food and lose weight". The most popular book among people who want to find harmony in their relationship with food. According to reviews, the information presented in this work helps to understand yourself and your body and change your attitude to food.
Evelyn Tribol: book " Intuitive eating. A revolutionary new approach to nutrition". The author of this work worked alongside the founder of this movement. The book helps to take a different look at your diet, learn to live intelligently and inspired.
Dr. Mazourik Intuitive eating. How to ensure weight loss?". The author of the book own example talks about how he was able to change his eating habits and lose weight. On the pages in plain language the mechanisms of hunger and satiety are described, as well as other rules of intuitive eating. The author focuses on the problem of emotional overeating.

IN Lately the issue of excess weight among people is being raised more and more acutely - mass obesity, like a kind of analogue of the bubonic plague, captures entire families, interfering with a full life and, most importantly, worsening health. But there is a way out - this is intuitive eating. It will help you eat right, while not denying yourself anything. Let's figure out how to get there.

How to Switch to Intuitive Eating

Intuitive nutrition by Svetlana Bronnikova

Intuitive eating originated in the United States and then spread throughout the world. She came to Russia not so long ago, but she has already found her fans among ordinary people and among nutritionists and psychologists. In Russia, Svetlana Bronnikova is one of the representatives of the intuitive eating methodology, who recently published a book on this principle of nutrition, the number of readers of which is increasing every day.

Svetlana Bronnikova is an experienced psychotherapist and clinical psychologist who studies the relationship between a person’s internal experiences and their impact on appearance. Svetlana lived in the Netherlands for a long time, heading one of the largest clinics for the treatment of overweight people. She devoted most of her life to studying the connections between lifestyle, thoughts and health.

Svetlana is firmly convinced that without being an emotionally balanced person, it is impossible to maintain balance in her appearance.

Harmony inside leads to harmony outside, internal dependence on food, as a source of joy and pleasure, leads to terrible consequences for the whole organism.

Intuitive nutrition according to Svetlana Bronnikova

What is Intuitive Eating Technique?

First of all, it is worth noting that Svetlana is firmly convinced that a fierce struggle with overweight leads to a struggle with your body and health. It is the struggle that can be called exhausting training in sports clubs, depressing with their scarcity diets on some cucumbers and lean rice, constant scourging of oneself in front of a mirror and absolute dissatisfaction with one's body.

As Svetlana's psychotherapeutic experience shows, the external manifestations of the so-called "weight loss" will not bring any results while the source of the problem itself is sitting inside. It can be a shaky emotional state that provokes frequent stress, breakdowns or depression, as well as problems with the digestive system. However, any problems can be solved by learning to respect yourself and live in harmony with your body. It is about the ways of gaining control over your eating habits and desires that Svetlana Bronnikova talks about.

So what is intuitive eating? First of all, it is worth saying that this is not a diet and no new technique cheating your body. In general, intuitive eating is something that is "recommended" by nature and that was forgotten by people a long time ago.

Intuitive eating is a method of rational food consumption, so to speak, at the “call” of the body itself.

Often we eat without paying attention to whether we are really hungry. Intuitive eating teaches us to listen to the desires of our body and give it directly what it wants.

Fundamentals of Intuitive Eating

No diets and violence against your own body. Diets either do not help at all, or help, but for a short time. In both cases, you get a whole set - stress, a feeling of eternal hunger, returning a hundredfold excess weight.
Treat your hunger with sensitivity and understanding and satisfy it at the earliest opportunity. Intuitive eating involves an adequate attitude to hunger and food. Do not try to eat every half an hour, but do not delay eating too long, because in both cases you will give your body not the amount of energy in which it actually is.
Stop blaming yourself for your love of food. Shame, disappointment, and low spirits are the "symptoms" that accompany every person who watches their diet and indulges in a small weakness, such as, for example, one muffin bun.
Stop blaming and beating yourself up. Eat what you like! And this is not at all a fishing rod for lies - intuitive eating teaches you to listen to yourself. Would you like a piece of cake? So eat it! Do not pounce on it, feel its taste, its aroma. Enjoy it, and if the body really wanted it, then after one bite (or maybe earlier) you will feel that you are full.
Learn to listen to what your body is telling you. Try to pay attention to how you feel while eating. Scientists have proven that the feeling of fullness comes only 20 minutes after a meal, which makes it clear where all this “heaviness” after eating and uncontrolled gluttony comes from.
To live and feel great, we need much less food than we used to consume. Therefore, strive for a dialogue with your body and try not to “throw” into it everything that is on the plate just because it will be awkward for you to leave the food.
Learn to relax. If food is your only "hobby" in which you put your whole soul, then this will inevitably lead to breakdowns, a wrong lifestyle and dissatisfaction with yourself. Find an activity that you enjoy. After all, it has long been known that a favorite thing makes a person happy. And if you're happy, you don't need to eat up internal contradictions.
Love your body. Loving yourself means trying to give yourself the best. Give your body good food rich in vitamins, do not exhaust yourself with training, but do the sport that you like. Or don't exercise at all if you feel sick just looking at sportswear.
Be active - that's all. Climb stairs instead of taking the elevator, dance to your favorite music, laugh more and, of course, be friends with food, not fight!

How to Switch to Intuitive Eating

Of course, it takes time to start eating intuitively. In one day, you will not learn how to adequately relate to food and your feeling of hunger. Be patient, try to develop the habit of subtly feeling the signals of your body and in no case forbid yourself something.

Tip: first, just learn how to eat right, eliminating harmful foods. Then adjust your correct diet, trusting your intuition.

Intuitive eating is just a healthy attitude towards food, a healthy attitude towards yourself and your life, provided by nature itself. It suits absolutely everyone, the only question is whether you want to follow its principles.

Current page: 14 (total book has 27 pages) [accessible reading excerpt: 15 pages]

Chapter 14
Principle 1. Renunciation of control

Hunger is not an aunt, but a friend, comrade and brother

Eat when hungry

Starting from birth, a modern person constantly receives both the experience of “enduring hunger”, that is, “not eating when hungry”, and “eating when not hungry”. When a newborn is fed by the clock, he receives food, including those moments when he does not want to eat, and learns to ignore the signals of hunger from the body. And vice versa, at the wrong time, a hungry baby is soothed with a pacifier. Growing up, the child often experiences "food abuse" when loving loved ones force him to eat when he is not hungry, and again he has to ignore the signals of his own body.

Subsequently, the experience of diets makes us learn to endure and not notice even very strong hunger.

Dieting behavior is triggered by the craving to be thin. Thinness is associated with beauty, success with the opposite sex, career achievements, health - therefore, the achievement of thinness unconsciously means the automatic achievement of all these beautiful states. Runs " vicious circle diets” described by psychologists Forrate and Goodrick in the book “Life without diets”: the desire to be thin becomes a trigger for going on a diet, a diet gives rise to deprivation and a craving for forbidden food. As a result, control over behavior is gradually reduced. At one fine moment, control over behavior is completely lost - a person “breaks down” and overeats, eating much more than what he would have eaten if food prohibitions did not exist. Such episodes are repeated, stimulating the return of lost weight. Gaining weight again leads to the desire to lose weight, and the circle closes.

A lot of our behavior is determined by dietary thinking, which is why it is so important to get rid of it in the first place. The damage that dieting does to the body and psyche cannot be overestimated. Among other things, these are:

Increasing the intensity of compulsive overeating - you overeat more often and more;

Metabolism slowdown - you stop dumping what you have accumulated as easily as before, and any calorie eaten instantly "settles" on the stomach and hips;

Increasing painful fixation on food most during the day you think about food, plan what you will eat, think about what you can and yearn for what you can’t;

An increase in the feeling of deprivation (deprivation of something) - you often feel unhappy, because those around you can eat anything with impunity, but you can’t;

Increasing sense of failure - every time the diet fails, you blame yourself;

Decreased sense of your ability to regulate your own behavior - when the diet fails, you experience a feeling of complete lack of control over your life and body and fall into despair.

One of the main "accomplishments" that the experience of dieting generates is chronic food-related guilt. Studies show that up to 45% of people experience guilt when they eat what they like.

The psychological pressure of the message “you need to eat healthy food, otherwise you will die soon” constantly conflicts with advertising of what is considered tasty and forbidden - chocolate, ice cream, sweets, fast food. According to the metaphor of Tribole and Resch, as a result, a kind of “food police” is formed in our minds, qualifying us as “bad” if we ate a cake today, or “good” if we managed to sit on a green salad all day. So food, originally intended to serve as an energy fuel that provides the level of activity necessary for survival, becomes a kind of moral standard by which we begin to evaluate ourselves and others. So food begins to completely control human behavior.

Strange as it may sound, but in order to master intuitive eating, you need to reach a certain level of desperation in trying to lose weight. Practice shows that as long as a person lives in the false hope that the new diet will finally give a stable result, and losing weight is the main goal of his nutritional efforts, the result will still be the same vicious dieting cycle described above.

Therefore, at the First stage of mastering intuitive eating, most people feel like complete "losers" - any dietary attempt ends in failure, kilograms not only return, but also bring friends with them. A typical picture of this state: your day begins with weighing, and sometimes ends with it. Your mood is highly dependent on what the scales show. You do not feel the internal signals of hunger and satiety. The offer to “choose and eat what you want” causes you confusion and anxiety - you eat not what you want, but what you “should”. The topic of food causes you a lot of negative emotions, among which guilt, fear and irritation prevail.

You do not like how you look in the mirror, you suffer from low self-esteem and consider yourself a weak-willed, spineless, incapable of controlling yourself as a person. You often overeat out of desperation and boredom, and it is possible that you have signs of eating disorders, such as compulsive overeating, when large amounts of food are consumed in short periods of time. This is accompanied by a feeling of complete loss of control and emotional "numbness".

Today we will challenge dietary thinking and hardened food scripts from the past by creating our own, personal, personal "Food Manifesto" (see Exercise 3 of the Experimentarium) - a set of no rules, but the rights of a person to eat the food that he likes, when he wants it. But first, let's talk about hunger.

The basic, most fundamental rule of intuitive eating: you can eat always, you can eat everywhere. The only thing that determines the need to start eating is the feeling of hunger that we experience.

Time of day, life schedule, “I need to eat because I’ll get hungry later,” “Let’s sing for the company,” and other considerations cannot determine the need to eat.

Often, hunger is mistaken for sensations that are completely unrelated to it - “hunger in the mouth” or “hunger in the head”.

Hunger as a physiological "event" of the body is regulated by the hypothalamus - a tiny part of the brain, located in its depths, and is localized mainly in the stomach. This means that “hunger in the head”, “boring in the mouth” and “grandmother will be offended if I don’t eat this cutlet” are by no means physiological events and have nothing to do with hunger. Right now, while reading these lines, put your hand on the place where you feel hunger. Where did your hand go?

The stomach is located just above the abdominal area, literally half a palm above the abdomen. If the hand is there, everything is in order. And it happens that the hand points to the area above the stomach, closer to the chest, the discomfort in which is regarded as hunger. This is not hunger, but anxiety, a feeling most often interpreted by people with eating disorders as hunger.

The next step is to inventory the bodily sensations associated with hunger. Take a piece of paper, sit down and describe what signs of hunger you are able to experience. Remember to just cross out the ones that never happen to you. For example:

✓ Rumbling in the stomach

✓ Empty feeling in the stomach

✓ Sucking feeling in the stomach

✓ Weakness

✓ Dizziness, headache

✓ Irritability

✓ Trembling in limbs

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Please note that absolutely all the signs of hunger that you wrote out are bodily sensations, or sensations, if in a smart way. Also note that if you write down only trembling, headache or weakness, then these are signs of extremely intense hunger, which means that you do not recognize its milder forms and listen to the body only when hunger becomes super intense. How to deal with it? How to catch more subtle sensations? Listen to your body for a day or two and try to catch when the feeling of emptiness forms in the stomach or it begins to rumble - these are more or less accurate signs that you are hungry. At the same time, on an emotional level, and this is important to note, anything can happen to you. We are hungry no matter what happens in our soul life. Any change in the feeling of hunger in response to mental events (not only gluttony, but also anorexia, inability to eat in response to stress) can be signs of a disorder in this system.

Experimentarium 2

1. My food rules

Right now, are you following any dietary rules? Are you afraid to break them, do you feel guilty if you break them? Let's try to make a list of these rules.

1. Time. Do you have any rules related to the time of eating - do not eat after 6, 8, 10 hours, do not eat at night, always have breakfast, eat every 3 hours? Write down which ones.

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2. Product combination. Do you have any food pairing rules - don't eat protein with carbohydrates, don't eat bread with meat, don't eat porridge with sugar? Check the list if they are.

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3. Fat. Do you have any rules related to the amount of fat in food? You will not drink coffee with cream, but order skim milk, do you buy low-fat cottage cheese and low-fat cheese?

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4. Sugar. Do you limit yourself in sweets and confectionery?

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5. Prohibited Products. Are there any foods you try to avoid at all costs?

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6. Snacks. Do you avoid satisfying hunger with small snacks in between meals?

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7. Place of eating. Do you have rules saying that food can not be taken everywhere? In what places you will never be able to allow yourself to eat, even if you are very hungry - on the street, in public transport?

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8. Healthy food. Do you try to eat "healthy" or "properly" and what does this mean for you?

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9. Nutritional value and quantity. Do you evaluate the nutritional value (calorie content) of what you eat, do you measure what you ate in a different way (in grams, in glasses, in pieces, in servings, in fists)?

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10. Do you have a drink policy? Drink a certain amount of water per day, do not drink sweet carbonated drinks?

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2. Exercise "Festive feast"

Think back to your childhood and imagine a typical holiday feast in the house where you grew up. Who cooks the holiday food? What part do you take in this? What is on the table? Who sits where at the festive table and where are you sitting?

What is the difference between holiday food in your childhood home and everyday food? Is it allowed to eat more or different foods on public holidays than on normal days?

Based on these memories, do you remember if your family had certain, pre-established food scripts?

For example, “we all eat together at the table when dad comes home from work.” Or - "you must have soup at lunch." Or - "sweet can be eaten only after the main course is eaten." Maybe it was necessary to finish everything that was put on the plate, or the amount of sweets and delicacies given out was strictly limited?

Did any of your family members follow the diet, limiting themselves in certain foods? Have you been restricted in certain foods?

How have these eating scenarios affected your current eating behavior?

Think about which of these rules, consciously or unconsciously, you continue to follow in your daily practice? Write down your own thoughts about this.

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3. Exercise "My Food Manifesto"

Take a piece of A4 paper and write "MY FOOD MANIFESTO" or "MY BILL OF FOOD RIGHTS" on it in large size, whichever you prefer. Carefully review all the rules, expectations, and scenarios from the previous two exercises. Formulate counterclaims and write them down in your manifest. The first statement is common to all of us:

1) I have the right to eat.

Further can go as more general rules(“I have the right to eat as much as I want”) - in the event that you constantly limit yourself in food and count calories, and private (“I have the right to eat dessert BEFORE the main course”) - if loved ones in your childhood It was considered a terrible crime to eat dessert at the beginning.

Practice certain points in your manifesto regularly. For example, when you go out to a restaurant, order dessert first and then the main course if there is “space left,” or try eating something outside if your family rules forbade you from eating “on the go.”

Keep your manifest in plain sight and reread it often to remind yourself of the new food rights you have.

4. Food diary "in a new way"

In almost every weight loss system, it is proposed to meticulously keep a food diary in order to record everything eaten. Keep a food diary long time difficult because it's boring. Therefore, we will keep a food diary for a short time and in a new way. We need it for one purpose: to understand exactly what patterns of disturbed eating behavior do I personally have?

To do this, you will need a phone with a camera. For a minimum of 5-10 days (maybe longer, as long as the gunpowder lasts), photograph any food that enters your mouth during the day. Mark the date, time, circumstances under which you ate it (“visiting mom”, “coffee with a friend”, “in the cafeteria at work”, “drinking beer with the guys on Saturday”), whether you were hungry or not, and your current emotional condition(“tired”, “irritated”, “calm”, “upset”). It is convenient, for example, to create a private account on Instagram and upload photos with comments there.

At the end of the diary period, analyze what happened to highlight the so-called “weak points” - those moments when you were not hungry, but made the decision to eat. Were you bored, scared, lonely? Were you upset, angry, dejected? This exercise will allow you to take stock of the preparatory work for mastering intuitive eating: you will get an overview of situations in which you eat, although you do not want to eat. Next, we will work on setting up internal signals of hunger and satiety, regulating the emotions that you are used to coping with food.

Chapter 15
Principle 2: You have the right to…have

Hunger bar

Much of our mental life is interconnected. One thing inevitably leads to another, and nothing can be done about it. Overeating will sooner or later affect the figure. The habit of drinking alcohol to relax is addictive. Parting necessarily entails sadness, even if we part with a bad person who turned our life into a nightmare, parting will cause sadness.

Modern dietary and weight loss methods, one way or another, come down to a combination of self-restraint, self-torture and self-deception. These are the three main components of any popular nutrition system known to me to this day. Using the logic of "No pain - no gain", or, in the Russian negative interpretation, "No legs - no cartoons", the guru diet food announce lists of allowed, not recommended and prohibited under risk death penalty products that plunge those who decide to change their lifestyle into the abyss of physical suffering on the treadmill and under the barbell, and as a reward they allow, for example, one day a week or within one week after five, carried out flawlessly, to burst in plenty so that the body does not switch to conservation mode every calorie. And then - again in the yoke. All these methods do nothing to restore contact with the body; rather, they contribute to increasing the distance. The body in our nutritional culture of nutrition is a slave, an enemy, something that is subject to the most severe control and torture, otherwise it will rise and declare its desires. With libido, another need of the body, this, in general, no longer happens - to satisfy the sexual need in passing, so to speak, to have a sexual bite in a cafe that you pass by, or to order yourself an extensive dinner of many sexual dishes is not at all considered shameful. Some 100-150 years ago, everything was exactly the opposite ...

In our culture, there are very few situations where you are allowed to listen to your body, and they are all exclusive. For example, a person recovering from an illness is allowed to eat whatever he asks. A pregnant woman is entitled to any food fads, including the eating of substances completely unrelated to food. With pregnancy and nutrition, the situation is generally extremely interesting, because if a pregnant woman does not worry, listens to the wishes of the body and exists in an atmosphere of warmth and support, she eats more than usual, but does not recover catastrophically. An anxious, unhappy pregnant woman with an already disturbed eating pattern will use pregnancy as an excuse to legalize emotional eating and end the pregnancy with a large and unnecessary excess. A pregnant woman who feels incompetent, who tries not to listen to herself, but to read smart books, consult doctors and strictly follow their advice in order to “be good”, will begin to stuff useful foods into herself, “break down” into unhelpful ones, because it’s hard, and also pick up a surplus.

The wisdom of our body is so great that it affects not only ourselves, but also the environment around us. For example, goldfish, the simplest artificially bred creatures, release special growth-inhibiting hormones into the water so as not to outgrow the volume of water in which they exist. It doesn’t occur to goldfish to restrict themselves in food and hang a list of allowed foods on the wall - this only comes to mind for us humans.

One of the biggest fears about Intuitive Eating tends to be this: if I start eating whatever I want, whenever I want, I'll stop walking through the door. This fear has no basis. Without knowing you personally, your metabolism and your health, I would venture to say that you will still walk through the door, even if you allow yourself to eat whatever you want.

But that's not all. One of our primary tasks is to start eating not “whenever”, “when it comes to mind”, but for the most natural physiological reason - because we are hungry.

But learning to recognize when I'm hungry, which means when I can start eating, many people have to start again. This is what we will do with you now. To do this, we will use the following scale.

Hunger bar

Rice . Hunger bar

What sensations can correspond to points on this scale?

✓ Overeat- a feeling of painful bloating, nausea, it is difficult to move, it seems that you will never want to eat again in your life.

✓ Full with riding- you have to unfasten the top button on the belt or loosen the belt, a feeling of heaviness, fatigue, drowsiness.

✓ Sat- you feel food in the stomach, feel full, perhaps even a little discomfort - although there is still room in the stomach. You feel full even though your brain whispers, “We can have another slice of that pie or a slice of that divine ham.”

✓ Slightly full- you begin to experience satisfaction, the first signs of saturation. If you stop now, you will not feel satiety and any discomfort associated with this, and you will get hungry again in the near future.

✓ Neither hungry nor full- a neutral state, balance, balance of energy in the body. You do not feel food in the stomach, do not feel the urge to eat. You don't think about food at all.

✓ Slightly hungry- you experience the first signs of hunger - a slight feeling of sucking in the stomach, a small, easily tolerated discomfort that is easy to ignore and continue what you are doing.

✓ Hungry- you experience tangible signs of hunger - your stomach growls, the sucking sensation intensified. You understand that you want to eat and that you will have to eat soon. You notice a decrease in concentration, coordination, become less patient, your mood decreases.

✓ Very hungry- you are irritable, feel strong hunger cramps. Hands are trembling, fatigue is growing, at this moment you are ready to eat anything.

✓ I'm dying of hunger- dizziness, extreme fatigue, consciousness may become fuzzy.

Copy or print this scale for yourself on a small piece of paper that you can carry with you. For 3-4 days in a row, take it out as often as possible and determine how intense your feeling of hunger is now.

Eating at the “red dots” of satiety (“full to the top”, “overeating”) means that you are guaranteed to eat after saturation and get from eating, instead of pleasure, feeling unwell and feeling guilty. In the "red dots" of satiety, we usually eat if we experience the so-called "emotional hunger", and not physiological. It is just as dangerous to eat in the red points of hunger - those states when you are already extremely hungry. Having reached physiological exhaustion, the body turns on the “alarm siren”: “Attention! Attention! There was no food for too long! We eat everything, as soon as possible, as much as possible!” The result of eating at the red points of hunger is almost always overeating, and significantly - the brain "does not allow" the body to stop at the saturation point, but forces it to continue eating "in reserve".

The orange points of our scale - "Full" and "Hungry" - are alarming states, but not necessarily fraught with overeating. If you are hungry for the "orange point", and still decide to put off eating for at least a few minutes to finish one very important thing here ... you will move again. If you decide to continue eating despite being full, you will overeat too. The "orange points" of the scale indicate to us the states in which we need to stop and change our behavior.

The yellow dot - "Neither hungry nor full" - is a state of balance, homeostasis, as biologists would say, that is, a balanced state of the entire biological system. It means that the body has enough energy, enough nutrition. Compulsive eaters often become frightened, not feeling full or pressure of food in the stomach, and mistake this state for hunger - because they are afraid of being hungry. However, the body in this state does not need food, it has enough of it, enough energy - your body is ready not to look for food, chew and digest, but to create, invent, play, work, fall in love ...

Green items are the most pleasant. These are the moments when we can start eating, and we can continue if we are already eating. By learning to start eating at green spots - when you feel the first signs of hunger - you learn to eat without overeating. As you understand, for success it is necessary to learn to recognize the early signs of hunger and catch the so far incomprehensible to us, poorly recognized states of "half-satiation".

This is important: there are no objective criteria for the state of "Half full". It can be described as "I'm not really hungry anymore, but I can continue to eat for a long time." This is an individual state, only you can determine whether you have reached it or not yet, based on the internal sensations that we discussed above.

I know that many obesity treatment programs and books on overeating offer similar scales in numerical terms, from 1 to 10, and advise "only eat if the feeling of hunger is at level 8 and above," for example. This strategy is STRONGLY unsuitable for compulsive eaters and bingers, because, as we have already established, most of these people are extremely inclined to try to satisfy the needs of other people. Possessing self-esteem dependent on the opinions of others, the compulsive eater will try to "be good" and eat only if the feeling of hunger has an intensity of 3 or 4, or, conversely, suffer from guilt, because he "ate to level 10". Any attempts to clothe bodily sensations in numbers lead to what we are trying to get rid of - increase the distance between consciousness and body. That is why in our Hunger Scale there are not 10, but 9 elements.

How can I tell if I am currently experiencing emotional hunger or physical hunger – in other words, “head hunger” (or “mouth hunger”, for example) or “stomach hunger”?

It's not exactly easy to do right off the bat - but you can quickly learn to distinguish between them with a little practice. Physiological hunger develops gradually, and if you refuse to satisfy it for some reason, on an unconscious level, you know for sure that you are hungry. Emotional hunger comes suddenly, like a thief snatching a bag from your hands in a supermarket - instant confusion, a little noise, and now you find yourself surrounded by a small crowd, on the floor at your feet - old lipstick, some checks, but no bag, and you look at your empty hands in confusion... Body hunger gives us a choice - dictating quite clearly what temperature or taste of food you now need to eat (we will talk about this later), body hunger gives a sufficient choice of options. Emotional hunger categorically requires a certain product - most often this is exactly the food that has the status of "comfort" for you - a certain type of chocolate, ice cream, chips. And finally, the physiological hunger subsides, saturated with the food offered to him, with a feeling of satisfaction and calmness, the emotional one may seem generally insatiable - no matter how much you eat, you continue to want something else, and as a result you experience not satisfaction, but a feeling of guilt - Why did I eat so much at night! Why am I overeating chocolate again!

As you begin these observations, you may discover several typical phenomena.

First, often compulsive eaters only recognize hunger when they actually almost die from it. If you wait until this moment, then a physiological state sets in when the body needs food so desperately that it doesn’t matter what and how much - any, the more, the better. In this state, no matter how hard you try, you will not be able to determine what exactly you need right now to get enough, as the children did in the experiment of Clara Davis. This condition is fraught with a huge risk of overeating, and this is what most often happens to those who like to sit on a strict diet.

“If you can’t deny yourself something, for example, ice cream, then ice cream controls you. If you limit yourself to ice cream, then it has double control over you. Because now self-hatred and guilt in case you could not resist.If you completely deny ice cream, then it dominates you, because it managed to cut off a piece of your reality.
The same with other desires: alcohol, sex, cigarettes, money, adrenaline. Quitting smoking is difficult not because of chemical dependence, but because the quitter depends on cigarettes much more than the smoker. An oppositionist fighting for democracy will never become a free citizen - he is a slave of the struggle. The monk-ascetic will never conquer the "passion of the flesh" - he will remain a slave to negation. Acceptance and rejection are just metamorphoses of addiction.
Wisdom lies not in self-restraint, not in total asceticism, but in balance. You become free from your desires when you maintain inner comfort, regardless of whether you get what you want or not. The beauty of this freedom is that you are invulnerable. Are you happy or... happy."

Here's what I'm thinking. I've been treating the symptoms all this time. I've had fun all my adult life on my "roller coaster". And I constantly blame for my "failures" on some banquets. But last weekend dashed all my hopes. The fact is that my husband has been on a business trip for a week now. And there was no one to drag the guests home. Do you know what I did? I went to the store and bought all sorts of junk. I can’t even formulate how I explained it to myself there.

And my slender friends don't diet. And those who are on diets are just as unstable personalities as I am. The accordion woman is what I call it. So maybe it's time to leave the battlefield and start living?

Don "t wait for the perfect moment. Take the moment and make it perfect!

Goal Accomplishment Criteria

I feel comfortable at my weight

Weekly experiment

A week to determine if the system described in the pictures works. And most importantly, is it right for me?

And ... I will twist the hoop for 10 minutes!
Keep a food diary for a week
Read Svetlana Bronnikova's book "Intuitive Eating"
Keep a food photo diary for a week
Exercise "My Food Manifesto"

Take a piece of A4 paper and write "MY FOOD MANIFESTO" or "MY BILL OF FOOD RIGHTS" on it in large size, whichever you prefer. Carefully review all the rules, expectations, and scenarios from the previous two exercises. Formulate counterclaims and write them down in your manifest. The first statement is common to all of us:

1) I have the right to eat.

Further, both more general rules can go (“I have the right to eat as much as I want”) - in the event that you constantly limit yourself in food and count calories, and private ones (“I have the right to eat dessert BEFORE the main course” ) - if loved ones in your childhood considered it a terrible crime to eat dessert at the beginning.

Practice certain points in your manifesto regularly. For example, when you go out to a restaurant, order dessert first and then the main course if there is “space left,” or try eating something outside if your family rules forbade you from eating “on the go.”

Keep your manifest in plain sight and reread it often to remind yourself of the new food rights you have.
Exercise "analysis of the food diary"

Keeping a food diary was not necessary in order to immediately start eating less, but in order to understand what are the main reasons that make you eat in the absence of hunger. Carefully analyze your diary entries and write down the most common reasons why you eat and overeat. For example:

1. Eat when tired.

2. I eat at a party because I can't refuse food.

3. Eat out of boredom.

4. Eat in a state of irritation, anger, to drown out these emotions.

5. Eat when I'm sad.

This exercise will seem simple to you, but it is very important. It is the results that show you exactly what you need to work with. Do not fight food, do not try to overcome overeating - but learn to deal differently with boredom, irritation, anger. Learn to say "no" to other people. Learn to take care of yourself by allowing yourself to rest, rather than "throwing" high-energy food to keep running.
Saturation Signal Analysis Exercise

This exercise is necessary in order to begin the work of re-establishing contact with internal saturation signals. For several days, note the level of hunger before each meal, and after - the level of saturation (how full you feel) and the level of satisfaction (how satisfied you feel with this particular food, whether there is a desire to eat something else or something else ).
Exercise to determine the state of hunger.

Print out the Hunger Scale and hang it above your desk or in the place where you spend the most time during the day. Check back with it periodically to determine the state of your body right now. Make a decision to eat (a variety of food should be available to you to complete the task) when the state of the body suits it. Note the moments when there is no bodily hunger, but still there is a desire to “chew something”. If this desire cannot be overcome, it's okay.
Priority Food List Exercise

Each of us has certain foods that we tend to choose first when we get hungry. This list changes from month to month, from year to year, replenishes or becomes shorter, but it always exists. Remember what kind of food you are ready to eat always, everywhere, and it seems that you will never get tired of it? If you go to a restaurant with a buffet system, what exactly will you approach with a plate in the first place - meat, cheeses, desserts, vegetables? If you are on a trip and live in a hotel where breakfast is offered to your room - what exactly do you miss most at breakfast - a glass of hot milk, your special cereal, cottage cheese? It is quite natural for the body to have priority foods at any given time: this is not so much a matter of personal tastes as a matter of the body's actual needs for certain substances.

Make a list of foods that are your priority right now. Pay attention to the needs for yogurt of this particular manufacturer, in the bread of this particular bakery - these are not whims, this is really important.

For example:

1. Strawberry yogurt "Danone".

2. Roasted almonds.

3. Borodino bread.

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Exercise "Food to go ... what's stopping me?"

Imagine that tomorrow you need to take food with you for the whole day, so that the necessary products are always at a distance outstretched hand from you, at any time of the day.

What are you missing to do this? Need to buy the necessary products in the store? Something to cook for the future? Buy a convenient container?

If you find that the obstacle is not a practical problem, but an emotional one - feeling ashamed and embarrassed about having to eat in public or in a not very convenient place, imagine that tomorrow you will go to work, to school and to activities with children social institutions on business not alone - with you will be a small child, no more than three years old, exactly like you in childhood. It is him that you will feed, it is for him that you take food with you.
Priority Products

This is the food you choose most often when you need to snack, the food that almost always turns out to be “comfortable” for you (note: we are talking about taste preferences, and not about the choice dictated by the next dietary considerations). Make a list of the food that you choose most often, and thoroughly stock up on the first five or six nominations on the list. Carry this food with you in a container for when you get hungry on the road. This list is not permanent, it changes from time to time. The more accurately you listen to the signals of your own body, the more often the list will change - you will proceed from the body's needs for certain substances, without even realizing it.
Creation of a nutrient medium

Start creating at home, at work, in other places where you have to spend a lot of time, stocks of a variety of food.

Empty one shelf in your closet or refrigerator and warn family members or colleagues that your "special" foods will be on it. Stick a large bright label on the shelf, such as "Natasha's food", "Dad's stocks." Agree with your family that they can also get their own personal shelves for the products they need - this is a good reason to teach the basics of intuitive eating to the whole family! Stock up on the "priority" foods from the list you made in the previous exercise first.
Hyperconscious Eating
Exercise "How I Make Food Decisions"

1) Analyze and make a list of exactly how you take nutritional solutions- on what in the first place depends what exactly you will eat. For example:

1. eat what is in the refrigerator;

2. I finish eating leftovers from yesterday or something that threatens to spoil;

3. I buy in a cafe or canteen what is cheaper;

4. I watch what others eat and choose the same.

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2) Remember as many situations as possible and try to describe all the options. If you have a long experience of diets, then you have a lot of experience eating what you do not want. If you have food rules that force you to treat food as carefully as possible to the detriment of your own body, you also have a lot of such experience. This means that it may not be immediately possible to understand what your body needs right now. It's okay - it's just a skill, and it can be developed.

Look at your list. Is there an item "Eat what I want at the moment"? No?

3) Then carefully cross out each of the items on your list and add this item: "I eat what I want at the moment." From now on, you will eat like this and only like that.
Seeking Food Satisfaction Signals

So far, you and I have been practicing the key skill that is fundamental to mastering Intuitive Eating: the skill of starting to eat, feeling some, not very large, level of hunger. We also tried to assess the level of satiety that results from eating. Saturation is a physiological state, but the level of satisfaction from food is both physiological and psychological. Think about what you recently ate. If you ate according to the principle of the optimal combination, then the level of satisfaction from food you have a high level. This means that after eating you are in a state of physiological comfort and feel how good your body is from what you eat. But not only. It is comfortable for you to remember the color, the smell of what you have just eaten, you are happy to recall the image of this dish, the circumstances of this meal. A high level of food satisfaction is difficult to achieve if you came home extremely hungry - your glass was almost empty - and hurriedly, unable to endure hunger any longer, ate right at open door refrigerator, stomping with impatience. Do not achieve a high level of satisfaction from food even if you read, watched a movie, watched email. A high level of nutritional satisfaction requires not only the “right” food - the very one that you want right now, but also a situation in which this food can be fully enjoyed. By eating with a high level of nutritional satisfaction, you quickly notice how the amount of food needed to fill you decreases. Most people who learn intuitive eating exclaim at this point, “I never thought I could fill up on such a small amount of food!” The search for nutritional satisfaction, the desire of our body to experience a certain state that signals good functioning, makes us continue and continue to eat when the level of physiological satiety has long been reached and passed. Let's experiment and see how satisfied you are with your regular food.

Please note that levels of satiety and nutritional satisfaction may vary. In some cases, you can fill up to a high level of saturation - "full to the top", the glass is almost full or completely full, but the level of food satisfaction - comfort, pleasure - will be low. This happens if you ate in a hurry, in uncomfortable circumstances for yourself, or not what you really wanted to eat. It can also be the other way around: the saturation level is not very high, you ate a little, your glass was left half empty, but the satisfaction eaten was on top.
Search for the optimal combination

How to determine what you want to eat right now? Try using the table below. Try to think not in terms of food, but in terms of qualities - hot, sweet, crumbly, oily - perhaps buckwheat porridge with sugar and butter. Cool, sour, liquid - kefir or summer sour soup, or maybe cold tea with lemon?
Exercise "How do I choose what I eat?"

Take a piece of paper and write down in a row all the reasons, factors and reasons that determine your choice of food at a certain moment. Let's say you begin to experience a slight feeling of hunger - it means that you will need to eat soon. Your actions?

Here are typical, frequently occurring answers:

1. I look at what is in the refrigerator, and choose from this what I want.

2. I finish eating what is left of yesterday's dinner.

3. I eat what my children agree to eat, so as not to cook for everyone separately.

4. Eat first of all what is at risk of spoiling.

5. I choose food that is healthy and will not damage my figure.

6. I go to the store and buy what is sold at a discount (alas, a common option in European countries where a number of products are relatively expensive, which leads thrifty Europeans to buy "five hamburgers for the price of three" and eat them instead of buying chicken or the steak you really want).

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Is the list long? What place does the item “I eat what I want most at the moment” take in it?
Exercise My Food Baskets

Imagine two large wicker baskets that can hold all the food you can imagine. Signs hang on one basket: “It’s useful!”, “You won’t get better from this!”, “You can eat!”. On the other: “Dangerous!”, “Fat!”, “Harmful!”, “Get fat from this!”. Now try to distribute your usual diet among these baskets. Regular means the food you eat when you are not on a diet, the food you eat in your daily life where birthdays, parties, holidays happen.

Sketch out two lists, one per basket, so that you can look at both.

Usually the lists look something like the picture.

Try to get at least 10 items in each.

The more extensive and longer your dietary experience, the more limited will be the list from the first basket and the more extensive the list from the second. In critical cases, and, alas, there are not so few of them, bread, pasta, cheese, wine, meat, sweets, and even fruits fall into the second basket. How these people survive is mind boggling. The presence of these two baskets in our heads is the practical implementation of the principle fixed in the “folk wisdom”: “If you want to eat, eat an apple. If you don't want an apple, you don't want to eat."

Finished? Now look again at these two lists and try to understand what gastronomic associations the content evokes in you.

first basket:

second basket.

How does it taste? What is it like to eat? Does it give you an appetite?

Write down your feelings, expressed as briefly and concisely as possible, next to each item in both lists. (For example: “Yum!”, “Fu!”, “Edible!”.)

What you wrote down at the bottom of the list are also “tags”, your internal stamps that you unconsciously “tie” to a certain food. I bet that many of you in the first list were tags like: “Insipid!”, “Boring!”, “What a disgusting!”, “Tired!”.

But in the second, there are probably definitions like: “Yummy!”, “Eating!”, “Drooling!”.

It is worth noting: it is likely that the products from the first basket will be marked with a tag: “Delicious!” or "My favorite!". If so, that's just great.

Q.E.D. Marking some products with a tag: “Harmful! Dangerous!”, we often automatically label it “Delicious!” - because you can't. An internal program is being formed that makes us pounce on this product whenever we are not on a diet - and the diet, as you know, always starts tomorrow, and we simply cannot break away and stop even when our breath is already in the goiter and the stomach threatens burst.

Now you have a list of prohibited foods that you have to make legal. You have to allow yourself to have them at home and eat them whenever you feel like it.

And you know what? It's very, very, very scary.
Exercise “Legalization?! Legalization!"

Choose one product from one manufacturer that you want to legalize and carry out the legalization as described in the text of the chapter. Enter the results and your own feelings before, during and after legalization in the table below. What product did you legalize? What was your state before eating - joyful, anxious, calm? What did you feel during and after eating - triumph, disappointment, the feeling that the desired product was not at all as tasty as you expected, or, conversely, pleasure?

Repeat this exercise until you have legalized all forbidden products. Fill out a separate table for each legalized product.

Do not be afraid that there are too many types of chocolate or ice cream that you will want to try - this will not happen. There is a well-known American saying about churches in the USA: "See one, see them all." Approximately the same situation with sweets. There is only one sweet taste, there is not much room to vary it, and very soon you will find that most of the products you choose for legalization have approximately the same taste.

Don't expect yourself to instantly form a relaxed attitude towards a particular product. Remember how long you forbade yourself to eat it, how little and rarely you allowed yourself to taste it - so much so that you ate everything too quickly to understand anything. Give yourself time to figure out what this product really tastes like.
Exercise "Slim I"

While legalization is being carried out, let's try to investigate - what prevents our harmony, what prevents us from becoming slim? No, this is not chocolate or chips - very often these are fears associated with feeling slim.

Make a list of your qualities and attributes that are associated with feeling slim/slim for you. Slender You are probably very different from Tolstoy - in what way, in what way, in which direction?

For example :

Slim Me

coquettish

sexy

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Slim I wears clothes

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Slim I'm away

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When I am alone, Slim Me

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Slim I deserve

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Exercise "I'm Shrinking"

Imagine yourself in any social situation - at work, at a party, on the street or in the theater - wherever you are among people. Imagine in detail what you are wearing, whether you are sitting or standing, who you are talking to.

When you have succeeded, imagine yourself starting to melt like ice cream or a candle. The volume of your body gradually decreases, and you reach your ideal size. This is the body of your dreams.

What has changed around you? How do you feel in your ideal body? How do others see you?

Do you feel more confident or more vulnerable? Has the style of your communication with other people changed compared to when you were overweight?

Focus on the positive sensations of your own ideally sized body? Do others admire you? Now try to see if there are any negative experiences with your new body... Is there anything unpleasant or frightening about this experience? Perhaps they envy you - how do you like it? Perhaps you are the object of other people's sexual desire - how do you feel?
A. Name one smell you are currently smelling.

b. Name two sounds that you are now hearing (the beat of your own heart also counts).

C. Describe three bodily sensations that your body is currently experiencing (the texture of the clothes that touches the skin, the temperature, the way your feet rest on the ground).

D. Name four colors that surround you right now.

E. Name five objects that are in front of you.
Exercise "RAISIN" (according to J. Kabat-Zinn)

Everyone knows the expression "eat like seeds." It is worth starting to eat something small - seeds, nuts, popcorn, as, carried away, you lose contact with the reality in which the process of eating takes place, I am carried away by my thoughts to the area that really interests or worries me, I enthusiastically read or watch a movie. I'm not here. Strange as it may sound, the situation with eating seeds is a typical situation when I am not here and not now, but “there” and “then”.

1. Place a single raisin, nut, seed, or popcorn seed in the palm of your hand. Consider it properly. Note the color of the surface, wrinkles or cracks on it.

2. Add another raisin. Compare them. How are they similar and how are they different?

3. Roll the raisin between the large and index fingers. What do you feel? Softness? Hardness? Roughness? Stickiness?

4. Put one raisin in your mouth, but do not start chewing. Roll it on your tongue. What are you feeling now? What is its texture in the mouth?

5. Now start chewing. Note texture changes, taste. Slowly chew and swallow the raisins, feel them rolling down into the esophagus.

6. Repeat this with the second raisin. How are your feelings different?

This exercise should be done very slowly, so choose a moment when you are really ready to devote some time to it. As a raisin, you can use a small candy, a slice of chocolate, any product that you tend to "eat like seeds." The exercise can be repeated several times during the day, but it is especially useful to do it before meals.

How different is your experience with raisins from how you usually eat?
Video Recording Exercise (by Carol Grannik)

Sit comfortably and close your eyes. Imagine in as much detail as possible your last binge experience, the moment when you continued to eat after being full. Remember what exactly you ate and under what circumstances it happened, and imagine that this is happening right now. Now imagine that you are watching a video recording of this event, from the very beginning to the moment when you were full, but continued to eat. Instead of watching you eat, imagine that this time you put down the appliance and set the food aside… What do you notice? Whether certain thoughts or emotions appear on the surface.
Exercise "Eating without distraction"

Most people are well aware that as soon as a third person is wedged between us and food - a TV with good movie, a computer with the latest news, a smartphone with dozens of new photos of friends on Instagram, or an old good book or the newspaper - we are almost guaranteed to overeat. The key to being able to hear satiety signals in time is eating without distraction. Despite the fact that everyone knows this, we often find ourselves unable to put down the phone or turn off the TV. Participants in intuitive eating groups told me about a kind of addiction to food “under the phone” or “under the book” - if you try to put aside a distracting object, something like “withdrawal” begins - the food becomes tasteless, there is a feeling of anxiety, anxiety, discomfort...

This happens because we have been practicing combining food with something else for a long time, a stable behavioral pattern has formed, not only at the level of actions, but also at the level of neurons and their connections in the brain. If you start doing something differently, the brain turns on an “alarming” signal - attention, something is going wrong, behavior correction is needed! So if you are just starting to learn how to eat without distraction, feeling uncomfortable is a normal feeling. What to do if it does not allow you to finish the meal? Start with small steps.

1. Take a fork or knife in your hand and separate exactly the fourth part of the portion lying there on a plate. If it is liquid food, pour it into another bowl.

2. Concentrate and carefully eat this quarter. Watch the feeling of discomfort very carefully, focus on it, but do not try to reduce it or suppress it with an effort of will.

3. The rest can be eaten the way you are used to - under a book or a movie.

4. Record in a diary or notebook how you felt.

5. Repeat this experience for 5-7 days, follow the diary as the symptoms of discomfort begin to subside.

6. Then begin to separate a third of the portion.

7. Repeat this experiment for 5-7 days, then separate the half.

8. After you can eat half of the portion on your plate without significant discomfort, you are ready to eat the whole portion without distraction.
Exercise "Respect your food"

This exercise will help you increase your food awareness and hear satiety signals earlier. Recall that in almost all cultures and religious directions there is a practice of obligatory prayer before meals. With this prayer, a person expresses gratitude to God for the food sent to him, for abundance, for satiety. Let's imagine how the food got to your table. Close your eyes and imagine the people who worked so that you could enjoy your food today—sowing seeds, removing weeds, raising livestock, kneading dough. Imagine their weariness, their concern, their hope.

Take a moment to mentally thank these strangers for the opportunity to eat this today. Open your eyes and take another look at what is on your plate. Now you can see this as a result, with

October 14, 2015

Formation of derivative forms on the example of a name Svetlana
original form	I stage	II stage	III stage	IV stage
Svetlana\|a →	↓Svetlan\|k\|a →	Svetlan och\|k\|a 1
	↓Svetlana\|onk\|a ↓Svetlan\|points\|a 2 Svetlan\|ushk\|a
Svetl(an\|a) →	Svetl \| yak →	Svetlya h\| ok
Light(lan\|a) →	↓Light\|a →	↓Light\|to\|a 1 →	↓Light och\|k\|a 1 Light h\|ik 1
		↓Svet\|str\|ya 1 →	↓Svetul\|k\|a →	Svetul ech\|k\|a 1
			↓Svetul\|enk\|a ↓Svetul\|echk\|a 2 Svetul\|ik
		↓Light\|Un\|I 1 →	↓Svetun\|k\|a →	↓Svetun ech\|k\|a 1 Svetun h\|ik 1
			↓Svetun\|echk\|a 2 Svetun\|chik 2
		↓Light\|us\|I 1 →	↓Light up\|k\|a →	Swetus ech\|k\|a 1
			↓Svetus\|enk\|a ↓Svetus\|echk\|a 2 Svetus\|ik
		↓Light\|uh\|a 1 →	↓Light w\|k\|a 1 →	Svetush ech\|k\|a 1
			↓Sveta w\| enk \| a 1 Light w\| echk \| a 2
		Light\|ear\|a 1 →	↓Svetush\|enk\|a 2 ↓Svetush\|echk\|a 3 Svetushka 2
	↓Light\|enk\|a 2 ↓Light\|IR 2 ↓Light\|k\|a 2 ↓Light\|points\|a 3 ↓Svet\|str\|ya 2 ↓Light\|Un\|I 2 ↓Light\|us\|I 2 ↓Light\|uh\|a 2 ↓Light\|ear\|a 2 ↓Light\|ear\|a 2 Light\|chik 3
(C)vet(lan\|a) →	↓Vet \| a →	↓Vet\|k\|a 1 →	Vet och\|k\|a 1
		↓Vet\|onk\|a 1 ↓Vet\|points\|a 2 Vet \| ear \| a 1
	↓Vet\|k\|a 2 ↓Vet\|onk\|a 2 ↓Vet\|points\|a 3 Vet \| ears \| a 2
(Light)lan\|a →	↓Lan\|a →	↓Lan\|k\|a 1 →	Lan och\|k\|a 1
		↓Lan\|k\|a 1 →	Lan ech\|k\|a 1
		↓Lan\|echk\|a 2 ↓Lan\|points\|a 2 Lan\|ushk\|a 1
	↓Lan\|ya →	↓Lan\|echk\|a 3 ↓Lan\|k\|a 2 ↓Lan\|points\|a 3 ↓Lan\|ushk\|a 2 Doe\|k\|a 2
	↓Lan\|echk\|a 4 ↓Lan\|k\|a 3 ↓Lan\|points\|a 4 ↓Lan\|ushk\|a 3 Doe\|k\|a 3

Principles of intuitive eating according to Svetlana Bronnikova. How I Switched to Intuitive Eating

literary name

Ballad Zhukovsky "Svetlana"

"Once on an Epiphany evening..."

Name outside the text of the ballad

The formation of a real name

name ban

Anthroponymic explosion of the 1920s

Name rethinking

Name Crisis

Name derivatives and related names

What does intuitive eating mean?

Intuitive Eating - Principles and Rules

Intuitive Eating or Healthy Eating?

Cons of Intuitive Eating

How to switch to intuitive eating?

Intuitive Eating Exercises

Intuitive Eating Diary

Intuitive Nutrition for Weight Loss

Intuitive Eating Books

Intuitive nutrition by Svetlana Bronnikova

What is Intuitive Eating Technique?

Fundamentals of Intuitive Eating

How to Switch to Intuitive Eating

Chapter 14 Principle 1. Renunciation of control

Experimentarium 2

Chapter 15 Principle 2: You have the right to…have

Goal Accomplishment Criteria

Weekly experiment

Keep a food diary for a week

Read Svetlana Bronnikova's book "Intuitive Eating"

Keep a food photo diary for a week

Exercise "My Food Manifesto"

Exercise "analysis of the food diary"

Saturation Signal Analysis Exercise

Exercise to determine the state of hunger.

Priority Food List Exercise

Exercise "Food to go ... what's stopping me?"

Priority Products

Creation of a nutrient medium

Hyperconscious Eating

Exercise "How I Make Food Decisions"

Seeking Food Satisfaction Signals

Search for the optimal combination

Exercise "How do I choose what I eat?"

Exercise My Food Baskets

Exercise “Legalization?! Legalization!"

Exercise "Slim I"

Exercise "I'm Shrinking"

Exercise "RAISIN" (according to J. Kabat-Zinn)

Video Recording Exercise (by Carol Grannik)

Exercise "Eating without distraction"

Exercise "Respect your food"

Chapter 14
Principle 1. Renunciation of control

Chapter 15
Principle 2: You have the right to…have