Post by lizlor on Jul 18, 2020 6:18:45 GMT
Day 18
Change Your Definition of Full
Beck says: Your definition of fullness might be part of the reason you gained weight in the first place or have had difficulty losing weight.
Once I change my definition of fullness, dieting will be easier.
Break the Connection
In order to lose excess weight and keep it off, you must break the connection between overfullness and normal fullness. To do so, you’ll 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 overfullness with feeling abnormal. Once you change the connection, you’ll struggle so much less and feel so much less deprived.
Tips to try:
For a month, after each meal, ask yourself, Could I easily go for a moderate to brisk walk? If you’re not sure whether or not you can, try it.
If the answer is yes, tell yourself, Good, then I’m experiencing normal fullness.
If the answer is no, tell yourself, This is what overfullness 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. For example, if you’re serving yourself a family-style meal, move the serving dishes to the side of the table away from you after everyone has taken portions.
If someone serves you too much food, move the extra amounts to the side of your plate. Get another family member to put away leftovers, as well as clear and scrape the dishes.
Respond to your sabotaging thoughts. When you’ve finished what you planned to eat, you might think, Oh, I really want to eat more. If so, tell yourself, No, I’m normally full ... I want to be thinner, so I’m going to stop eating now.
If you feel anxious, remind yourself that hunger is not an emergency. Remember, you can tolerate the feeling—you proved this to yourself on Day 12. Hunger will come and go, and you certainly can wait to eat until your next scheduled snack or meal—there’s always another coming.
Do any of these tips speak to you? What tips have worked best on your weight loss journey?
Change Your Definition of Full
Beck says: Your definition of fullness might be part of the reason you gained weight in the first place or have had difficulty losing weight.
Once I change my definition of fullness, dieting will be easier.
Break the Connection
In order to lose excess weight and keep it off, you must break the connection between overfullness and normal fullness. To do so, you’ll 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 overfullness with feeling abnormal. Once you change the connection, you’ll struggle so much less and feel so much less deprived.
Tips to try:
For a month, after each meal, ask yourself, Could I easily go for a moderate to brisk walk? If you’re not sure whether or not you can, try it.
If the answer is yes, tell yourself, Good, then I’m experiencing normal fullness.
If the answer is no, tell yourself, This is what overfullness 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. For example, if you’re serving yourself a family-style meal, move the serving dishes to the side of the table away from you after everyone has taken portions.
If someone serves you too much food, move the extra amounts to the side of your plate. Get another family member to put away leftovers, as well as clear and scrape the dishes.
Respond to your sabotaging thoughts. When you’ve finished what you planned to eat, you might think, Oh, I really want to eat more. If so, tell yourself, No, I’m normally full ... I want to be thinner, so I’m going to stop eating now.
If you feel anxious, remind yourself that hunger is not an emergency. Remember, you can tolerate the feeling—you proved this to yourself on Day 12. Hunger will come and go, and you certainly can wait to eat until your next scheduled snack or meal—there’s always another coming.
Do any of these tips speak to you? What tips have worked best on your weight loss journey?
