msu91
Epic Member
Colleen
Posts: 378 
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Post by msu91 on Mar 5, 2017 10:42:29 GMT
Week 1 Day 5
Eat slowly and mindfully
When you eat slowly, your brain has more time to register that you are full. When you notice and enjoy every bite, you feel more satisfied when the food is gone. Please share how you eat mindfully. Why do you think it is a challenge to eat mindfully? Did it take some practice or has it been something you have found easy to do?
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Post by linda72 on Mar 5, 2017 15:23:23 GMT
This was a skill I had to learn. I used to eat as quickly as possible, usually without paying any attention to what I was eating. Beck really emphasized cutting the distractions while eating, sit down, eat slowly. It's a good skill and while I'm not 100%, I am much better at taking my time. Putting my fork down after each bite helps me to slow down shoveling in the food. I will always be a WIP on this skill but it is a good one to remember.
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Post by jancanlose2016 on Mar 5, 2017 16:08:15 GMT
This is a hard one for my family. We all eat very quickly. If I try to slow down, I'm way behind my husband. Our son has picked up this behavior from us and he is quite overweight now. I will try to be mindful of this and exert some pressure on my husband who is currently trying to lose a few pounds to follow suit. I'm sure that eating more slowly and mindfully would help combat overeating behaviors at meals.
I am noticing doing these daily exercises that I am trying very hard not to use negative words. I think overcoming some of the negativeness associated with being overweight would be helpful to the whole process for me.
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Deleted
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Post by Deleted on Mar 5, 2017 16:17:48 GMT
The last job I worked at we were so busy I ate my lunch while working so it was pretty much eating fast.When DH and I married I was the fast eater and he was the slow one.I was able to master the eating slow on the last review and now he usually finishes while I'm still eating my protein salad.He has just learned to get up when he's finished b/c I don't mind and it will take me awhile.
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Post by bbbearsmom on Mar 5, 2017 17:10:11 GMT
I discovered slow eating while losing weight. If I ate slowly my hunger would go away but if I ate too fast I would still be hungry. When it comes to desserts I work hard on eating very slowly and taking very small bites to prolong the enjoyment so I feel satisfied and don't want more. Lately I am eating dome of my food with out distraction to increase my feeling of satisfaction. It is a way to get "more for my buch" so to speak. I work on eating my salad slowly to make sure I thoroughly chew everything. That is another thing that is good for us, thoroughly chewing everything. I do think taking small bites, chewing thoroughly, eating slowly and mindfully is a big part of losing weight and maintaining your weight. In a way isn't this all about us being satisfied with less food so we can manage our weight.
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Post by bbbearsmom on Mar 5, 2017 17:12:59 GMT
Dang: I managed to delete a post I just posted...first time for that.
Anyway I am a firm believer of this. To me a big secret/trick of losing weight and keeping it off is to take small bites, chew thoroughly, and eat slowly and mindfully. All that assists us with being satisfied with less food.
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Post by surfgirl on Mar 5, 2017 19:56:38 GMT
I can eat a special dessert slowly, but I eat meals faster than I should. I have been trying to slow it down but I can do better. I like Linda's idea of putting the utensil down while I chew, need to do that.
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 6, 2017 1:43:47 GMT
The ideal is that we continue our weighing, measuring, and tracking. But there are some times where things change. In fact, there can be some times when you are sick that you need to eat a lot less due to a very low activity level. Other times, ie. a real emergency, tracking just might be impossible. If you have taught yourself to pay attention and stop when you are full, these times will be much easier.
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Post by surfgirl on Mar 6, 2017 4:38:03 GMT
Off-Topic Question to those who've done this before:
I am going on a work trip overseas Tuesday and I realized that I don't think I can bring my Beck book, I just have too much stuff, and/or if I can manage to bring it, I don't know if I can keep up with the reading each day. I can, however, check in on this board daily. So my question is this - if while traveling I am not able to keep up with the reading, will I get enough from the daily discussion starter to follow along? Thoughts from those who've done this before? |
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Tammy
Epic Member
190 / 132.2 / 146
Posts: 234
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Post by Tammy on Mar 6, 2017 5:02:47 GMT
surfgirl, The Beck book is available on Kindle. I highly recommend it. It is searchable. And you can get it on all your devices if you go through Amazon. However, if due to traveling, you miss a day or two, just jump right back in when you can. Just do whatever you can, whether that is just reading this board or whatever. The review will come around again. Most people take a few times through to get most of the concepts.
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Post by surfgirl on Mar 6, 2017 5:13:57 GMT
Thanks Tammy! At the least, I will follow along with the group online, at best I will be able to bring my book and have time to read it...but knowing how my usual workshops go, that is rather unlikely! I think I will also try, as you suggested previously, to try to maintain while I am away and be more aware of creating better eating choices!
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Post by doordie50 on Mar 6, 2017 14:36:13 GMT
I've always eaten with speed - racing stripes on my fork kinda' thing. The truth is I still do when I'm not being mindful. The one thing that has made a big difference is, not immediately going for more food when I still feel hungry. If I'm still hungry after I've cleared my plate, I put myself in a state of "time-out" for five minutes before allowing myself more than my original plateful. It always works out that I'm no longer interested in having more. I've heard that it takes 20 minutes for the brain signal to hit but, I've been lucky with a five minute rule. I think delaying the previous knee-jerk response, allows enough time to become distracted by things other than food and I've in a sense, moved on.
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Deleted
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Post by Deleted on Mar 6, 2017 14:55:18 GMT
surfgirl,I get just as much from reading the posts as I do from the book.I am sure you will do fine.
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Post by bbbearsmom on Mar 7, 2017 1:41:34 GMT
Surfgirl: You will do fine between the write-up and what others post. Anyway feel free to keep us updated on how you are doing on your trip. I know I'll be interested.
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Post by surfgirl on Mar 7, 2017 15:36:50 GMT
Thanks ladies! FYI, the book is now packed in my carry on, front pocket where I can read on plane if I so desire....I will be flying for about 21 hours one way total so, you know, I ought to be able to read the damn book cover to cover by the time I get home, right?!? Judy, I will definitely let you know how it's going.
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