00:00Hi guys, and welcome back to my channel.
00:03Today we are going to talk about the science behind intuitive eating and body image.
00:08So if you have ever struggled with food or body image, this video is for you.
00:12We are going to break down all of those myths and misconceptions and explore what the science
00:17really has to say about intuitive eating and body image.
00:20Let's get started.
00:21Before we dive into the science of intuitive eating, let's start with something simple.
00:24What is food?
00:25When we think about food, we might imagine tasty meals and snacks that we enjoy eating.
00:31But did you know that food is actually a source of energy for our bodies?
00:35Different types of foods provide different amounts of energy, which is measured in calories.
00:39Our bodies need this energy to function properly, whether we are sitting still or running around.
00:45Now let's talk about weight.
00:47It's not just a number on the scale, it's a measure of how much matter is in our bodies.
00:51This includes our organs, muscles, bones, and even the water in our cells.
00:56The amount of matter in our bodies is always changing, because we are constantly growing
01:00and replacing old cells with new ones.
01:03When we eat, our bodies go through a series of complicated processes to turn the food we
01:08eat into energy.
01:10The first step is digestion.
01:12During digestion, our bodies break down the food we eat into smaller parts called nutrients.
01:18These nutrients are then absorbed into our bloodstream and transported to our cells.
01:23Once the cells have absorbed the nutrients they need, the leftover waste is eliminated from
01:28our bodies as poop.
01:30Our bodies use the energy from the food we eat to carry out all of the functions that keep
01:34us alive, such as breathing, circulating blood, and growing new cells.
01:40If we eat more calories than our bodies need, the excess energy is stored in our fat cells.
01:46On the other hand, if we don't eat enough calories, our bodies will tap into the energy
01:51stored in our fat cells to keep us going.
01:54Now let's talk about the role of exercise in weight management.
01:57When we exercise, we burn calories.
02:01This means that if we exercise more, we will burn more calories.
02:04However, it's important to remember that exercise should not be seen as a punishment for
02:09overeating or a way to burn off the calories we consumed.
02:13Instead, exercise should be viewed as an opportunity to nourish our bodies and improve our overall
02:19health.
02:20It's also worth noting that our body mass index or BMI is a measure of whether we are underweight,
02:24normal weight, overweight, or obese based on our height and weight.
02:29While BMI is a useful tool for public health officials, it's not a perfect measure of our
02:33overall health.
02:35Some people who have a high BMI may be very healthy, while some people who have a low BMI
02:40may be at risk of malnutrition.
02:43So now that we understand the basics of food, weight, and exercise, let's dive into the science
02:48of intuitive eating and body image.
02:51Intuitive eating is a way of eating that allows us to listen to our body's hunger and fullness
02:55cues.
02:56It rejects the idea that certain foods are good or bad and allows us to make peace with food
03:01in our bodies.
03:03On the other hand, dieting often involves restricting the types and amounts of food we eat, and can
03:08lead to feelings of deprivation and binging.
03:12In contrast, intuitive eating encourages us to honor our hunger and fullness cues, and to
03:17reject the diet mentality.
03:19By tuning into our bodies, we can learn to satisfy our hunger with the right foods and
03:24stop eating when we are full.
03:26Let's take a closer look at the science behind intuitive eating.
03:30When we haven't eaten in a while, our bodies produce hormones like ghrelin, which tells us
03:34we are hungry and it's time to eat.
03:37As we start eating, our bodies begin to feel more satisfied.
03:41Hormones like leptin and colsystokinin are released, which tell us we are full and we don't
03:46need to keep eating.
03:48However, sometimes we eat for reasons other than hunger, such as stress, boredom, or sadness.
03:54These are examples of emotional eating.
03:56Emotional eating can be a way of coping with difficult emotions, but it's not always the
04:00healthiest choice.
04:01In addition to our hormones, our body size and activity level also play a role in how
04:06much food we need to stay healthy.
04:08Larger bodies need more food because they have more cells, which require energy to function.
04:13Similarly, people who are more active need more food because they burn more calories during
04:18exercise.
04:20Overall, intuitive eating is a natural and healthy way of nourishing our bodies.
04:25By listening to our hunger and fullness cues, we can make sure we are eating enough food
04:29to stay healthy without overeating.
04:32Next, let's discuss the connection between body image and intuitive eating.
04:37Body image is how we see ourselves physically.
04:40Many factors influence our body image, including societal beauty standards and personal experiences.
04:47Sometimes our body image doesn't match up with reality.
04:50For example, we might see ourselves as overweight when we are actually at a healthy weight.
04:55Having a negative body image can affect our daily lives in various ways.
04:59For example, it can cause us to feel anxious or depressed.
05:03It can also lead to unhealthy behaviors like disordered eating and excessive exercise.
05:08On the other hand, having a positive body image means accepting and appreciating our bodies
05:12for what they are.
05:14It's about recognizing that our worth is not determined by our size or shape.
05:19Positive body image is essential for our overall well-being.
05:23When we have a positive body image, we are more likely to take care of our bodies by eating
05:27healthily, exercising regularly, and getting enough rest.
05:31Additionally, people with positive body images tend to have better mental health and higher
05:35self-esteem.
05:36They are also less likely to engage in unhealthy behaviors such as binge eating or extreme dieting.
05:43Cultivating a positive body image involves appreciating our bodies for what they can do rather
05:48than focusing on their appearance.
05:50It means celebrating our unique features and recognizing that everyone's body is beautiful
05:54in its own way.
05:56Here are a few ways we can work towards accepting our bodies, challenging negative thoughts, practicing
06:01self-compassion, surrounding ourselves with positive influences, and focusing on health
06:06rather than weight.
06:08Intuitive eating and body image are closely related concepts that are essential for our
06:12overall well-being.
06:15Intuitive eating helps us develop a healthy relationship with food and our bodies, while
06:20a positive body image helps us appreciate and accept our bodies for what they are.
06:25There are several benefits to practicing intuitive eating and having a positive body image.
06:29First, it can improve our physical health.
06:33By listening to our body's hunger and fullness cues, we are more likely to eat when we need
06:37to and stop when we are full, which can help us maintain a healthy weight and reduce the
06:43risk of overeating or binging.
06:45A positive body image can also lead to healthier behaviors such as regular exercise and a balanced
06:50diet.
06:51Which can improve cardiovascular health, reduce the risk of chronic diseases, and increase
06:56energy levels.
06:57Second, intuitive eating and a positive body image can enhance our mental health.
07:02By rejecting the diet mentality and making peace with food, we can reduce the stress and
07:08anxiety associated with food and weight.
07:11This can lead to improved mental well-being, reduced symptoms of depression and anxiety, and increased
07:17self-esteem and body satisfaction.
07:20Third, intuitive eating and a positive body image can improve our quality of life.
07:26When we have a healthy relationship with food and our bodies, we are more likely to enjoy
07:30meals and appreciate the nourishment they provide.
07:33We are also more likely to feel comfortable and confident in our bodies, which can lead to
07:38improved social relationships and a greater sense of freedom and autonomy.
07:43In conclusion, intuitive eating and a positive body image are essential for our overall health
07:48and well-being.
07:50By understanding the science behind these concepts and implementing practical strategies to improve
07:55our relationship with food and our bodies, we can improve our physical and mental health,
08:00as well as our quality of life.
08:02Remember that progress takes time and that setbacks are a natural part of the journey.
08:07Be patient with yourself and celebrate every small victory along the way.
08:12Thanks for watching and I'll see you next time.
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