Post by linda72 on Mar 18, 2017 0:00:09 GMT
Beck Week 3 Day 18 – Changing your definition of full
You are eating a meal and then you hear or feel yourself let out a sigh. This is the body’s signal that says you have had enough food. Do you ever hear this sigh? Do you stop eating then or do you continue because you still have food on your plate? It took me awhile to feel this but I’ve learned to stop as soon as I get that signal and I feel satisfied, not overly full. I used to eat so quickly that I never had a chance to hear the sigh.
The challenge for me comes when we are eating out, especially with other people. I easily lose my focus and stop paying attention. I can eat many chips with salsa before I’m even aware of how much I’ve eaten. It helped me is count out the number of chips I will eat and put them on a plate. When those are gone, I stop eating.
I’m quoting Carol again. She says,
BE COMFORTABLE WHEN "SATISFIED"
* The Thin Person knows the difference between “satisfied” and “full”
* The Thin Person eats until satisfied (no longer hungry), and then STOPS EATING
* The Thin Person associates over-fullness with feeling abnormal
* I don’t want to feel abnormal: uncomfortable, bloated, and sluggish
* I want to remain a Thin Person, so I do what a Thin Person does
Sabotaging Thought: I’m comfortably satisfied right now, but I really want to eat more.
Answers:
>> I’m not hungry any more. Why would I eat more?
>> I’m comfortable now. Why would I want to be over-full and uncomfortable?
>> I want to remain a Thin Person, so I will stop now.
You are eating a meal and then you hear or feel yourself let out a sigh. This is the body’s signal that says you have had enough food. Do you ever hear this sigh? Do you stop eating then or do you continue because you still have food on your plate? It took me awhile to feel this but I’ve learned to stop as soon as I get that signal and I feel satisfied, not overly full. I used to eat so quickly that I never had a chance to hear the sigh.
The challenge for me comes when we are eating out, especially with other people. I easily lose my focus and stop paying attention. I can eat many chips with salsa before I’m even aware of how much I’ve eaten. It helped me is count out the number of chips I will eat and put them on a plate. When those are gone, I stop eating.
I’m quoting Carol again. She says,
BE COMFORTABLE WHEN "SATISFIED"
* The Thin Person knows the difference between “satisfied” and “full”
* The Thin Person eats until satisfied (no longer hungry), and then STOPS EATING
* The Thin Person associates over-fullness with feeling abnormal
* I don’t want to feel abnormal: uncomfortable, bloated, and sluggish
* I want to remain a Thin Person, so I do what a Thin Person does
Sabotaging Thought: I’m comfortably satisfied right now, but I really want to eat more.
Answers:
>> I’m not hungry any more. Why would I eat more?
>> I’m comfortable now. Why would I want to be over-full and uncomfortable?
>> I want to remain a Thin Person, so I will stop now.
