Post by irisinnia on Jul 18, 2019 4:05:30 GMT
Day 18 - Change Your Definition of Full
How can you tell if you’ve overeaten? Think about how easy it would be to take a walk at a moderate to brisk pace before you eat. You should be able to walk at the same pace just as easily after a meal.
You might eat beyond the point of normal fullness because:
- You want to prolong the eating experience
- You might have difficulty turning your attention away from eating
- You might be concerned that if you don’t load up know you’ll be too hungry before your next meal or snack
Break the Connection
You may need lots and lots of experiences of eating to normal fullness and saying to yourself, This is great that I’m stopping now. You’ll then begin to associate over fullness with feeling abnormal.
For a month, after each meal, ask yourself, "Could I easily go for a moderate to brisk walk?"
If yes, then tell yourself, "Good, then I’m experiencing normal fullness."
If no, then tell yourself, "This is what over fullness feels like… It’s not normal. At my next meal, I’m going to make sure I don’t put too much food on my plate."
- Every time you’d like to overeat but don’t give yourself credit. You might say, for example, “It’s great that I’m exercising my resistance muscle.”
- If you’re triggered to overeat, remove the triggers. Move the serving dishes away from you or move the extra food to the side if you’re served too much. Get someone else to put away leftovers or clear the dishes.
- Respond to your sabotaging thoughts about wanting to eat more.
- Remind yourself that hunger is not an emergency.
Based on Beck’s description, do you tend to overeat, or do you tend to eat to normal fullness? What's your motivation for overeating?
If you tend to eat to normal fullness, what are your tips?
If you tend to overeat, what techniques do you think would help you not overeat?
How can you tell if you’ve overeaten? Think about how easy it would be to take a walk at a moderate to brisk pace before you eat. You should be able to walk at the same pace just as easily after a meal.
You might eat beyond the point of normal fullness because:
- You want to prolong the eating experience
- You might have difficulty turning your attention away from eating
- You might be concerned that if you don’t load up know you’ll be too hungry before your next meal or snack
Break the Connection
You may need lots and lots of experiences of eating to normal fullness and saying to yourself, This is great that I’m stopping now. You’ll then begin to associate over fullness with feeling abnormal.
For a month, after each meal, ask yourself, "Could I easily go for a moderate to brisk walk?"
If yes, then tell yourself, "Good, then I’m experiencing normal fullness."
If no, then tell yourself, "This is what over fullness feels like… It’s not normal. At my next meal, I’m going to make sure I don’t put too much food on my plate."
- Every time you’d like to overeat but don’t give yourself credit. You might say, for example, “It’s great that I’m exercising my resistance muscle.”
- If you’re triggered to overeat, remove the triggers. Move the serving dishes away from you or move the extra food to the side if you’re served too much. Get someone else to put away leftovers or clear the dishes.
- Respond to your sabotaging thoughts about wanting to eat more.
- Remind yourself that hunger is not an emergency.
Based on Beck’s description, do you tend to overeat, or do you tend to eat to normal fullness? What's your motivation for overeating?
If you tend to eat to normal fullness, what are your tips?
If you tend to overeat, what techniques do you think would help you not overeat?
