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Post by bbbearsmom on Nov 5, 2019 0:53:42 GMT
Tuesday, 11/05
Day 5 β Eat Slowly and Mindfully
Beck gives two reasons why it is important to do this: when you eat slowly your mind has time to register that you are full; when you notice and enjoy every mouthful, you feel more satisfied when the food is gone.
She gives suggestions on how to slow down your eating:
Change something in your environment. Change something on the table such as putting a vase in front of your plate to remind yourself to slow down.
Set a timer to beep every one to three minutes for you to take a break. One poster had a timer on her phone she used.
Take sips of water every few bites.
Look at the clock. Keep track of how long it takes you to eat and try to make the meals longer.
Here are her suggestions for how to notice what you are eating:
Eat in a relaxed atmosphere.
Focus intently on your food. βSavor the taste of each bite, noting the flavor and texture of everything you eat.
Train yourself to eat with some distractions. At first practice eating without distractions so you can concentrate on eating slowly and mindfully then go back to having distractions but keep up eating slowly and mindfully. When you start to eat quickly and mindlessly again go back to practicing without distractions.
How are you doing on eating slowly and mindfully? Are you willing to eat without distractions to practice the skill?
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Post by bbbearsmom on Nov 5, 2019 0:54:08 GMT
I believe in this. When I was losing weight I found out that if I ate slowly my hunger was satisfied. If I ate fast it wasn't satisfied. I sometimes eat without distractions and try to focus on the eating. I like to say that it you eat slowly and mindfully, take small bites, chew thoroughly, and pay attention to when you are satisfied you will lose weight.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 5, 2019 1:51:46 GMT
DH eats very slowly, so I try to pace myself to him. Otherwise I would be scarfing down my food and clearing the table and doing the dishes while he is still contemplating his plate. Sometimes I end up just sitting there while h-e s-l-o-w-l-y p-i-c-k-s t-h-r-o-u-g-h h-i-s m-e-a-l. It makes me crazy, but I contemplate on how Beck would be proud of me and that this gives me the 20 minutes to register than I am satisfied. I guess this is something to give myself credit for.
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Post by lani on Nov 5, 2019 15:50:45 GMT
I used to be a fast eater. It helps to have meals that require a lot of chewing. Also, knowing that the amount of food I want to eat is not unlimited makes me savor each bite, so the eating experience lasts as long as possible. I try to take small bites each time.
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Post by bbbearsmom on Nov 5, 2019 17:09:14 GMT
lani, When I'm having a dessert I try to remember to take small bites and chew slowly and mindfully so I can stretch out the time I'm enjoying it.
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Post by luvvinlife on Nov 6, 2019 22:34:50 GMT
I have such a hard time with this one. I find that the only time I can truly slow down is when I'm dining out. I guess that's because I'm talking with DH and/or friends. This one is absolutely a work in progress, STILL! ladymajky,I wish I could chew as slowly as DH does.
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Post by surfgirl on Nov 8, 2019 19:47:42 GMT
I am naturally a fast eater. I've found that Beck's "Take 3 bites, take a sip, then breathe, repeat" helps alot. The problem is remembering to DO it!
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