How I EAT INTUITIVELY to STAY LEAN // How I'm Maintaining My Abs WITHOUT Tracking

Рет қаралды 16,730

2 жыл бұрын

Use code FITANDNERDY135 to get $135 off across five boxes plus free shipping on your first Green Chef box at bit.ly/3OldL98
There is a lot of discussion online about intuitive eating, what it means, and who it is for. But the thing is, there are now multiple different schools of thought about what intuitive eating should entail. In this video, I explore my personal definition of intuitive eating, the guidelines I follow, and whether or not I think everyone should do it.
------------------------------------------------------
☆ WORK WITH ME ☆
www.missfitandnerdy.com/work-...
☆ FITNESS PROGRAMS & RECIPE EBOOKS ☆
www.missfitandnerdy.com/ebook...
☆ MORE FITNESS FUN ☆
•WEBSITE: www.missfitandnerdy.com/
•INSTAGRAM: / missfitandnerdy
•FACEBOOK GROUP: tinyurl.com/y6yflkhy
------------------------------------------------------
♡ FAVORITE SUPPLEMENTS ♡
•Protein Powder - bit.ly/3uHthCf
•Brain Booster - bit.ly/2ODDiky
•Ashwagandha - amzn.to/3uBEsMO
------------------------------------------------------
♡ PLAYLISTS ♡
•Project Comeback - tinyurl.com/yaamlfuf
•Workouts - tinyurl.com/ybpa9mjr
•Fitness Starter Kit - goo.gl/b88BCp
•Intermittent Fasting - goo.gl/6Vb26A
•Reverse Dieting - tinyurl.com/yxtk2rcb
------------------------------------------------------
★❤︎ BEST DISCOUNTS ❤︎★
⌲ MINDPUMP PROGRAMS
products.mindpumpmedia.com/a/...
10% OFF CODE: fitandnerdy
⌲NED
glnk.io/lq6q/missfitandnerdy
15% OFF CODE: fitandnerdy
⌲NATURAL STACKS:
www.naturalstacks.com/missfitandnerdy
15% OFF CODE: fitandnerdy
⌲FOUR SIGMATIC ADAPTOGENS:
goo.gl/9vDkbG
15% OFF CODE: fitandnerdy
------------------------------------------------------
tags: intuitive eating, how to intuitively eat, how to eat intuitively to maintain, how to eat intuitively and lose weight, how to eat intuitively without binging, how to stop tracking and keep abs, how to stop tracking and keep weight off, how to stop tracking without gaining weight, how to stop tracking calories, how to stop tracking macros, how to stay lean without tracking macros, how to keep abs after weight loss
♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.
This video is sponsored by Green Chef | Amazon & discount links may be affiliates links. Thank you for supporting me and my channel and helping me continue to create content for you ♡

Пікірлер: 89

@serisingh 2 жыл бұрын

If I eat until I’m mentally satisfied, I will gain weight. If I eat until I’m almost mentally satisfied and physically full (of lots of veggies, fiber, and protein), I’ll maintain weight. For me, eating intuitively always takes effort to resist eating until I’m mentally satisfied. Because if I eat until I’m mentally satisfied, I’ll feel physically over full and lathargic after my meals. I think “intuitive eating” is easy and natural for people who conveniently have the same mental and physical appetite and feel satiated at the same point with the same amount of food.

@MissFitAndNerdy 2 жыл бұрын

That kind of imbalance between mental and physical satisfaction isn't something that you are doomed to live with forever. Reverse dieting can help you speed up your metabolism so that your physical appetite can match your mental appetite. The clients I've taken through reverse diets can eat 500-1200 more calories per day without gaining weight. That should be more than enough to match your mental appetite :)

@nicolibrogini6593 Жыл бұрын

I can relate to this SO MUCH! I see my weight slightly going up if I rely on intuition, because my emotional intuition is to continue to eat passed the point of satiety. Counting calories and supress my emotional hunger are the only ways for me to even maintain weight.

@irenegrijalvotarres 2 жыл бұрын

I stopped counting macros last week and while I know I'm not eating the "ideal" amount of protein or fiber or anything on a single day, having learned so much about nutrition from you I also know that it doesn't matter, and that it evens out throughout the week. I can finally trust my hunger cues and not mess up my hormones again. Thank you for all your help

@MissFitAndNerdy 2 жыл бұрын

WOOO!!! So happy for you and so thrilled to see all your progress

@TheMinlou Жыл бұрын

i eat when i'm hungry, stop when i'm full. i eat foods that make me feel good and try to stay away from foods i know will leave me not feeling so great after

@litsatzanetis2181 2 жыл бұрын

You are so on point! You’re the only KZfaqr who explained intuitive eating so well taking into consideration what your body needs not what your mind wants. Thank you.

@MissFitAndNerdy 2 жыл бұрын

Yeah I don’t see my perspective being talked about a lot so I want to make more content about it. Not that other peoples way of intuitive eating is wrong but I want people to know there’s other options!!

@wickedrocketelvispel 2 жыл бұрын

Thank you so much for this video, and the last two especially, and every video you do really 🥰 It’s such a good reminder that “to feel good” is the goal, and not just “that made my brain happy and then made my body feel gross” feel good. Yes! I want to feel good, and consequently feel healthy and comfortable in my body 💜

@MissFitAndNerdy 2 жыл бұрын

Yes! Feeling GOOD should always be the primary goal. Not necessarily feeling "good" ALL the time--a tough workout might not feel good every second. But overall, fitness should make you feel good as a whole. If it's not, then something is wrong!

@carlday30 2 жыл бұрын

I enjoy your videos and the scientific approach you bring to fitness. Can you make a video on just what it means to "engage your core"? I've watched a lot of other videos on it and it still feels elusive.

@paulinatracz3002 2 жыл бұрын

I moved away from tracking 3 weeks ago and as someone who did have an eating disorder (first over exercising & undereating/ orthorexia) followed by binge eating) I found that intuitive eating - your way - brings me a lot of joy & also makes my body dismorphia less present - I feel way more confident in my body when I eat what it asks of me. I have a question about eating those highly palatable/ processed foods: - as an intuitive eater, do you track those treats in any way or give yourself an X amount of times per week you have those foods? Or do you go with the flow and have them when you want them? Is there a time when for example you want pizza but you don’t have it? - in that case how do you talk to yourself inside so it doesn’t feel like you’re restricting? (I hope the question makes sense haha )

@kilochan 2 жыл бұрын

Marisa! I totally agree with you on this. Sometimes intuitive eating means eating in a way that will benefit your health in the moment as well as incorporating future planning. As I am increasing calories with your RD101 course, I have to start incorporating a breakfast meal which I’m not used to, as I was an avid intermittent faster. Now that I do my trainings in the morning and it’s getting trickier to eat all my calories and macros starting at noon, I had to go against my IF habit to have better workouts and to properly nourish myself every day. I will still listen to my body as far as if I want more food on some days or less and use the next few days to hit my TDEE goals for the week. I was not wanting to eat anymore carbs yesterday and had a few to go, but didn’t force myself and said I’ll have an earlier start tomorrow and make up for the lack of carbs I had missed yesterday! Even though I’m still tracking, I still listen to and respect my body, while also making decisions to do what I know is best for me despite what I’m feeling or used to. So glad you brought this up! -Adriana

@MissFitAndNerdy 2 жыл бұрын

Love this! It sounds like a really balanced mindset! So happy to hear that RD101 is going well for you too 🙌🏻🥰 One thing I’d like to point out is that intentional IF isn’t intuitive eating so actually learning to let go of that habit may be good in the long run! Not that there’s anything wrong with IF, but if you want to ultimately get to a place with a faster metabolism AND be able to eat intuitively, then learning to not hang onto IF will be a good step!

@rajkumar-to3cp 2 жыл бұрын

I personally feel your style of making videos is really amazing since you show your honest side and you are very vocal about how you look at food. Intuitive eating is all about the mindset and as it is clearly shown in the video, you are someone who prefers to eat healthy even if you are having food from outside. Also, what are you doing for your shoulders and trap muscles, touchwood, they look very well defined!

@sergioaguirre2933 2 жыл бұрын

Intuitive workouts. That's something I've never heard before and seems to open up opportunities to break away from repetition and add diversity into a workout relationship. Wow, my mind was just blown away.

@777jrg 2 жыл бұрын

Love the food advice. Thank you 😊

@MissFitAndNerdy 2 жыл бұрын

Thanks for watching!!!

@paintandletters 2 жыл бұрын

This is awesome. Complete lightbulb moment thinking back to a few nights ago when I was exhausted and wanted ice cream so bad

@MissFitAndNerdy 2 жыл бұрын

Yup! Learning to recognize patterns like that is game changing!!

@meagann__la2407 2 жыл бұрын

Love these videos!! Your meals always look so yummy 😋

@MissFitAndNerdy 2 жыл бұрын

Thanks so much!! :)

@Livinlifewlex 2 жыл бұрын

i love love love your videos !!!!!

@kylie7435 2 жыл бұрын

I’d recommend reading the original intuitive eating book bc tbh your approach sounds very similar to the end point of that process! I think most of the popular ideas around the book only focus on the first 2-3 principles (no foods are off-limits, eat however much you want, etc), which to be fair are the principles that are most emphasized at the beginning of ED recovery, which is how most people became exposed to the ideas therein (at least before the IE/body positive influencers got to it). BUT if you read the book all the way through it actually goes into pre-planning, gentle nutrition (ie paying attention to how food makes you feel physically), and making a habit out of movement and exercise. I think because those first few ideas can feel so radical to people who have struggled with disordered eating and/or dieting for years, they’re the ones that carry through (and that make successful content for creators in that niche), but intuitive eating™️ is a lot more nuanced than people give it credit for imo

@MissFitAndNerdy 2 жыл бұрын

Yes, I'm aware of this but people who follow intuitive eating™️ just like to yell at me all the time when I talk about anything other than the starting approach of eating anything you crave. I think THEY need to read the whole book hahaha

@callieconover8356 Жыл бұрын

This version of intuitive eating makes SOOOO much more sense to me (for health, not ED recovery of course). The version we most commonly see touted just doesn't make sense in a world where we're surrounded with such engineered, highly process foods that mess with what we want "mentally," like you said! question for a future video: I'd love to hear more about how you distinguish what your body is asking for vs mental cravings.

@jordansjoys 2 жыл бұрын

I really like how you’ve explained this. I eat very similarly from the philosophy standpoint, but I’ve never known how to put it into words without feeling like “anti-diet-culture” people were coming for me

@johnpittsii7524 2 жыл бұрын

Thanks for the advice as always

@MissFitAndNerdy 2 жыл бұрын

Thanks for watching!!

@Ratsfrom42 Жыл бұрын

Such a great video. You and Natasha are the heads of reason with this intuitive eating and self love in the right way. You can appreciate yourself even if you want to lose weight, you can decide you do want to have chocolate but maybe have it with a balanced snack, etc.

@MissFitAndNerdy Жыл бұрын

Yes I love her approach too! She’s one of the few people who I almost 100% agree with haha

@Ratsfrom42 Жыл бұрын

@@MissFitAndNerdy lmao "almost"

@carlameloc333 2 жыл бұрын

I looooove this way of intuitive eating!!! Ifeel so related thanks for sharing! I start designing my own way of intituive also beacuase I wanted to get in tune and regulate my hormones again. Thanks for sharing this

@MissFitAndNerdy 2 жыл бұрын

Love the sound of this!!

@cthulhuuhoop 2 жыл бұрын

I’m still cutting, but almost done! 🤩 I am so excited to get back to an intuitive diet. I miss is soooo much.

@MissFitAndNerdy 2 жыл бұрын

Wooo 🙌🏻🙌🏻 that’s an exciting part of the journey haha

@jeanshelbybooks4154 2 жыл бұрын

Such a relevant video for me right now! I’m trying a cut right now and am counting calories again because I don’t know how to do a cut intuitively. I’m worried about gaining any weight back after going back to my maintenance calories but we’ll see! I’m excited about just doing a two week cut every month in tuned to my cycle. Thanks so much for your teachings!!

@MissFitAndNerdy 2 жыл бұрын

Imo cutting and intuitive eating can not be done at the same time. Your body naturally drives homeostasis so you can't listen to your body AND eat in a deficit. You can eat in a deficit without tracking but that's not the same as intuitive eating. So it sounds like you're on the right track!

@jeanshelbybooks4154 2 жыл бұрын

Makes sense and I didn’t realize that!!

@27jakrabbit Жыл бұрын

Been following the Bodyweight Warrior almost as long as I've been following you! I do his morning 5 minutes stretch routine every day. He has great content! Glad you enjoyed his stretching routine.

@MissFitAndNerdy Жыл бұрын

I'll take a look at more of his stuff!!

@marlopez7755 Жыл бұрын

this is exactly my train of thought when I feel tired but still need to move to have a good night sleep lol :) Glad to know I am not the only one haha

@Jesswalla 2 жыл бұрын

Please please please do a video about relationships with food! Serious struggle boat for me right bow

@marieroberge2890 2 жыл бұрын

I was pretty good at eating intuitively (using your definition) up until recently when I found out I have celiac disease at 32. I know that it takes time building new habits and I don't want to fall into the "eating the same things but gluten free" trap knowing the nutritional value of these alternatives are not always the best. I have been following you for a moment and I wish there were as many gluten free options around me in Montreal - it looks like you have all the delicious gluten free bagels, bread, pizza available within walking distance!

@MissFitAndNerdy 2 жыл бұрын

ah yes, overhauling your diet for something like celiac disease can definitely disrupt your intuition for a bit! But your body will adjust as you get into a new rhythm with food :)

@1Hawting 2 жыл бұрын

The first step of the intuitive eating (your way) is smth I try to follow most of the time but sometimes like right now for example when I still have a ton of salad left over, I eat it even though I'm already full. Otherwise I'd feel so bad for wasting it and I can't save it for later since it'll be soggy by the time I'd eat it again (tomorrow, since it was part of my dinner). So I just take some more time for it instead so I don't start feeling sick from it :)

@MissFitAndNerdy 2 жыл бұрын

This is where 'circumstances and situations' factor into my intuitive decisions sometimes. I too sometimes decide to just finish the food instead of wasting the last few bites. I don't think there's anything wrong with this as long as you're aware of how often you're doing it. If this is happening at every meal then you may be setting yourself up to gain weight. But if it's only happening once in a while, then you'll likely just be a little less hungry for your next meal (or the one after) and it will all even out!

@nikisd12 Жыл бұрын

Where is your yoga mat from? Love the ombré circle vibe 😍 Btw great content - not enough people talk about this side of things!!

@MissFitAndNerdy Жыл бұрын

It’s Manduka! And thank you 🥰

@kellyc9896 Жыл бұрын

I often say mindful eating - if the language confusion gets annoying

@MsLovemeifyoucan Жыл бұрын

Lately I’ve been seeing treadmill workouts pop up for weight loss and to build abs and booty. They say that if you up the incline your glutes will grow, whether you’re running or walking. What’s the science? Does it actually work? I used to run cross country but now I don’t really like running anymore. However, I thoroughly enjoy walking outside or inside on a treadmill. If inclines really help then I will add them into my routine more. I always thought they just helped with stamina in running. Thanks for your advice!

@tonyabbsmuscleworkout254 2 жыл бұрын

Nice!

@SioLazer 2 жыл бұрын

Yes!!! The Bodyweight Warrior Tom Merrick! You should check out some of his vlogs. I think you'd like his work!!!

@MissFitAndNerdy 2 жыл бұрын

I’ll look at more of his stuff!!

@alexistambrella3807 Жыл бұрын

Tom Merrick is the stretching GOAT

@juliabraulick4428 Жыл бұрын

i have lost some weight and started lifting over the past 10 months and now i am entering a stressful time in my life. i have already basically been doing this version of intuitive eating and so far i have lost even a couple more pounds on it. my question is, how do you know when you have the capacity/should track macros again? i do eventually want to get leaner but i know right now i'm too stressed to focus on it... another complicating factor is i hate tracking macros for more than like 2 weeks!

@nicolestaudt7207 2 жыл бұрын

Where did they get that ice cream?! I need this in my life!

@MissFitAndNerdy 2 жыл бұрын

Gingers!! In MDR-ish area :)

@LadyFreyja01 2 жыл бұрын

Can you please say a bit about navigating cravings and intuitive eating without feeling restricted. Also what if you're intuitively eating, or you feel like/ think you are but you're gaining weight but your goal is to maintain or lose weight. Thank you

@juliabraulick4428 Жыл бұрын

my suggestion would be to incorporate one or two gentle changes. like, tracking your veggie intake and trying to get 3 servings a day...or limiting yourself to one dessert a day...something like that! try that for 2-4 weeks and see if it helps?

@pearcheese455 Жыл бұрын

you look super pretty with glasses

@mondscheinblitz 2 жыл бұрын

A few days ago i had a lightbulb moment i was going through a small cut and it was working i got some real muscle definition was eating around 1600 - 1700 cal a day did weights Do some cardio mostly incline walking but during all that time i felt like walking through a fog i felt lightheaded tired sleepy got super focused on foood bcs i tracked everything i wasnt eating any diff just diff Portion sizes but than i had my bday and my mum made some bananabread and the second i tasted it i felt like the fog Was Lifting my head was clear and i had Tons of energy i felt like i could run Marathon i ate two more slices it wasnt a binge or anything and i didnt feel Bad afterwards but yeah i dont want to feel like that again

@sofianorthrup7805 2 жыл бұрын

'Pringles were made to make money, not feed you' hit hard tho

@ashleywessel780 Жыл бұрын

I really think its best to stay away from foods that I am intolerant to physically, or that seem to instigate mental/emotion distress

@amberfetzer2436 Жыл бұрын

Can you go in depth about how to maintain your progress after a reverse diet? I've gotten my calories to where I want them and gained a lot of strength but now i want to just "live life"...and keep my results- how do you do that? lol

@MissFitAndNerdy Жыл бұрын

You just switch to maintenance :) If you've done it right, you should just be able to transition to intuitive eating

@pearcheese455 Жыл бұрын

I hope you have a beautiful day,you are super cute,I loved the video 💐 💜

@myothericonii5063 2 жыл бұрын

I sometime eat my breakfast or lunch and just 10 min later I hungry again, and that happen even I eat balanced meals, and big portion, and it's kinda frustrating, what could be wrong?

@MissFitAndNerdy 2 жыл бұрын

What do you consider “big”? I often see a lot of influencers showing the “big healthy breakfasts” that are

@eharmany95 Жыл бұрын

Wait, correct me if I'm wrong...but is all you ate the breakfast sandwich, a coconut water, a salmon/quinoa/sweet potato plate for dinner and a couple bites of ice cream? Did I miss something?

@MissFitAndNerdy Жыл бұрын

I ate a whole bowl of ice cream, not just a couple bites but yeah that is what I ate. Which was around 2000-2200 calories. I'm only 5'2" so that's a pretty healthy amount for someone my size. I personally prefer to eat two larger meals and some snacks if I'm a little hungry. I feel better and have more energy and better focus if I have a large breakfast and then just eat when I'm hungry again which is usually around dinner time.

@eharmany95 Жыл бұрын

@@MissFitAndNerdy oh nice! I saw someone else doing the two meals a day thing and have been curious about trying it. I just have such a large appetite I feel like if I ate a huge breakfast it would be that breakfast sandwich, and then also like a bowl of oatmeal and fruit. But then I worry I’d just be hungry again in two hours. Worth a try though!

@MissFitAndNerdy Жыл бұрын

It's not really something I do intentionally, it just kind of happens naturally as I listen to my hunger. My breakfasts are usually 700-1000 calories! You can make a breakfast sandwich that is as filling as a sandwich + oatmeal + fruit if you wanted to but if you're more mentally satiated having multiple different things, there's nothing wrong with that either! This day that I filmed was after 2-3 days of eating more than average so my appetite was a little smaller this day so my sandwich was probably closer to like 650-750 calories maybe? But sometimes I make breakfast sandwiches with a LOT more stuff in them (or a lot more of the same stuff). It just depends on my appetite!

@maryem9225 2 жыл бұрын

can someone pinpoint where her accent is from? I’ve been watching for like a year and still cannot put my finger in it.

@MissFitAndNerdy 2 жыл бұрын

Born and raised in Southern California!

@molasorrosalom4846 2 жыл бұрын

Why do I crave pizza or junk food when I have a "man cold?" Hope you're doing well.

@sportybeth 2 жыл бұрын

Probably because your body needs fast energy and processed carbs give your body energy quickly without having to digest a ton of fibre and whole foods first. There’s a place for all foods.

@MissFitAndNerdy 2 жыл бұрын

Could be the mental component of seeking comfort when you’re not feeling good!

@TheMarshmellowLife 2 жыл бұрын

I can't seem to figure out how to intuitively eat high enough protein. I need around 220 g of protein for my body weight out of between 3200-4000 calories. It's very difficult to eat that much protein for me do you have any suggestions on how to intuitively up that?

@scmsart1860 2 жыл бұрын

I’m a small lady who maintains at about 2100 calories but I have a big son (6’5” and 240#) whose macros and calories are similar to yours. I suggested to him he start every meal and snack with a protein source and build around them. Prioritizing the protein will ensure you get enough, then add you carbs as sides or accompaniments to the protein. Add fat as needed depending on your protein source. For example, if eating lean meat such as chicken breast, add avocado or olive oil or cheese. If eating a fattier meat such as hamburger, don’t worry about additional fat. This strategy helps keep macros balanced without having to track excessively.

@tiannamouton9911 2 жыл бұрын

I have a smoothie that’s high if you’re interested. Feel free to give it a try. 8 oz Silk Ultra milk 20g, 8 oz cartoned egg whites 25g, scoop chocolate protein powder @

@MissFitAndNerdy 2 жыл бұрын

Try my tips in this video! kzfaq.info/get/bejne/aLWCfKyasr-vYX0.html

@OnomaVelika 2 жыл бұрын

Just for the record - what you said intuitive eating is for you (simply eating as a baby knows how to do) - that is almost literally the same as the definition of THE intuitive eating in the book you mention (by E. Tribole and E. Resch). :)

@BB-ux5wd 2 жыл бұрын

I like data too 🥰

@moon22lightt24 Жыл бұрын

Nice u don’t have eczema any more

@MissFitAndNerdy Жыл бұрын

it was topical steroid withdrawal

@sportybeth 2 жыл бұрын

I would argue actually that less nutrient dense more processed foods can be more beneficial especially if you’re an athlete that trains to perform. Sometimes you need processed carbs for energy. You just need quick release energy you don’t need lots of fibre and nutrient dense stuff. Also if you have a huge amount of muscle mass you need to eat more food to maintain that and if you ate it all from nutrient and fibre dense foods you will be super bloated and unable to use that energy fast enough to perform. There are places for all foods. I would argue this is not intuitive eating because you’re not listening to your bodies signals you’re arguing with them. Maybe call it “optimal eating” as you use that word a lot. Because you are ignoring your intuition and overriding it with a thought process. And you do admit that. I feel like you’re just using “intuitive eating” for the clicks on the title.

@MissFitAndNerdy 2 жыл бұрын

I suppose I could expand further and say outright that I don't think 100% pure intuitive eating--in the sense of only eat when you're hungry and stop when you're full and eat only what your body is asking for--is possible unless you never leave your house and your fridge is always stocked with every food imaginable. Like, in this video, I ate a little beyond satiety because I knew I wouldn't have access to food for a while. I suppose you can say I wasn't eating intuitively because I was planning ahead but I don't think it really matters. At this point, the term 'intuitive eating' is used in a lot of different ways. I simply wanted to explain how *I* approach it. This is *my* definition of it. And as I said in the video, I don't think there's one right way to do it. In regards to your first point, I don't think you can eat intuitively when you're trying to change your body, achieve goals that aren't inherently healthy, or are pushing your body beyond its natural physique. So in the case of training for performance as an elite athlete: athletes are often NOT the healthiest because that level of performance requires some sacrifice in that regard. If you have a huge amount of muscle mass and need to eat beyond what your body would ever naturally want to maintain it, then you're also not eating intuitively because you have to actively push your body. That's the same as trying to lose weight and needing to be in a calorie deficit. You can't eat intuitively and eat in a calorie deficit at the same time. I don't think there's anything wrong with any of this, but I do not think you can call it intuitive eating