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Post by bbbearsmom on Jul 5, 2020 0:16:55 GMT
Sunday, 07/05
Day 5 – 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. “Savor 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 Jul 5, 2020 0:17:38 GMT
If I eat with distractions I don't pay attention to my food and may eat faster without noticing what I'm eating. Sometimes I eat without distractions and then I pay attention to my food. I'm a believer in eating slowly and mindfully. When I was losing I figured out that if I ate slowly my small amount of food was enough to take away my hunger and was very careful to do it. I was scared of eating too fast and the hunger not going away and I didn't have more food to eat. I think eating slowly and mindfully and paying attention and stopping when you are satisfied really work for losing weight and for maintaining your goal weight.
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Post by cathygeha on Jul 5, 2020 6:31:15 GMT
I think I would go nuts trying some of these ideas. I did notice as I ate this morning and realized I was noticing and think it was because it was not the usual breakfast. I am now noticing hunger earlier as it was not the usual breakfast. I noticed the texture of the steel cut oats topped with the smooth slightly tangy labneh spread on top mixed with the sweet homemade apricot jam...but as it is not high in protein will probably be wanting lunch early today.
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Post by lani on Jul 5, 2020 16:28:11 GMT
I've always been a slow eater. The trick for me is to stop. As I have mentioned before, I have also always savored every bite. Now that I know I will almost always be limiting the amount of food I have, I really savor every bite. Reading, watching TV while eating makes no difference in my attention to eating. A lot of times the TV is just background, i.e. Law and Order reruns. If it's something I'm really paying attention to, like a sporting event, I will pause it to get that next bite without missing the action.
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Post by luvvinlife on Jul 5, 2020 18:39:19 GMT
I’ve always been a fast eater. I find that I enjoy my food much more now that second helpings are no longer the norm. I still have a difficult time slowing down, even with all the tips I use. Last night was the first time in months that I really timed myself between mouthfuls. I put the fork down, sipped water, folded my hands in my lap, etc. my plan is to keep track of how long it takes. I don’t have a means of training myself with a timer.
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Post by bbbearsmom on Jul 5, 2020 19:05:33 GMT
luvvinlife, Another thing to do is to count the number of times you chew, also don't put food in your mouth if you still have food in your mouth.
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Post by surfgirl on Jul 5, 2020 19:46:46 GMT
I've simplified this approach to: Take 3 bites, stop and take a sip or two of beverage/water, then breeeeeathe. Repeat. It slows me down eating, and I really do enjoy my food more. Drinking in every few bites probably helps fill me up on less food too, which isn't a bad thing. It's pretty easy to do, it's the remembering to do it that I sometimes have issues with. But with this BBR, I've made sure every meal has a beverage with it so I can practice this technique.
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Post by bbbearsmom on Jul 5, 2020 21:17:08 GMT
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Post by mac on Jul 5, 2020 23:28:43 GMT
Since I've gotten older eating fast has really been a big problem. If I eat fast I'm still hungry. Lately I chew my food until its liquid and this has really slowed me down and made me much more mindful of not gulping food down when eating, I feel better as well after eating by chewing this way. Its much better for my digestion as my stomach doesn't have to do much work to churn my food. 🤗
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Jul 6, 2020 6:24:01 GMT
I like taking a long pause when I’m about headway through a meal to focus on conversation, etc. I’m going to try timing my meals to stretch them out. I rarely eat in front of the tv and I sometimes play music and light candles to lighten the mood. There’s seems to be no need to rush through meals these days.
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Post by lani on Jul 6, 2020 15:32:58 GMT
don't put food in your mouth if you still have food in your mouth. One of my favorite quotes. I also take a sip of water after almost every bite. Forgot to post that. |
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Post by bbbearsmom on Jul 6, 2020 16:57:54 GMT
mac, I also try to remember to chew until my food is liquid. I've heard it really helps digestion and you get more nutrients out of the food.
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