|
Post by bbbearsmom on Nov 4, 2021 23:27:52 GMT
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?
|
|
|
Post by bbbearsmom on Nov 4, 2021 23:31:46 GMT
I don't gobble my food but I could eat somewhat slower and definitely more mindfully. Been eating with a lot of distractions, usually reading the newspaper or reading news online, just don't want to just sit here and eat. I've noticed I've been taking bigger bites of my salad at night. I associate not paying attention to your eating with gaining weight.
|
|
lizlor
Transcendent Member
Posts: 1,159
|
Post by lizlor on Nov 5, 2021 5:34:06 GMT
I need to slowdown and be mindful sometimes. I do put my fork down and do drink water but if I’m hungry I can also plow through. I think I will time meals to see if I can stretch them out a bit. But some meals are more boring than others. I’ll work on this.
|
|
|
Post by cathygeha on Nov 5, 2021 8:40:05 GMT
I have always eaten quickly...my sister always eats slowly as did our mother. No idea why we are so different. I don't see myself eating more slowly or more mindfully but...it could happen...maybe?
|
|
|
Post by mac on Nov 5, 2021 10:20:49 GMT
How are you doing on eating slowly and mindfully? * I'm doing poor on eating slowly and mindfully. I watch TV while I'm eating and I don't pay attention to how fast I'm eating. I need to turn on music and enjoy my food not just quickly eat it, be mindful how I'm eating.
Are you willing to eat without distractions to practice the skill? * Yes, I may try it.
|
|
ladymajky
Transcendent Member
220/169/150
Posts: 871
|
Post by ladymajky on Nov 5, 2021 17:11:22 GMT
How are you doing on eating slowly and mindfully? Not very well. This is one of those things I need to work on. I catch myself shoveling my food down as fast as possible while paying absolutely no attention to what I am eating. Gone in 60 seconds!
Are you willing to eat without distractions to practice the skill? I think I'd better. Turn off the TV. Put the cell phone on the charger in the other room. Turn on some nice, slow music. Watch the sunset through the kitchen window. Take small bites and experience the flavors. Put the fork down between bites. Take a sip of beveridge. Try to prolong this experience!
|
|
|
Post by surfgirl on Nov 5, 2021 18:09:45 GMT
How are you doing on eating slowly and mindfully?
Not that well. I know about the 'take 3 bites, take a breath, take a sip, take another breath, repeat' but like a lot of things, I just forget to actually DO it. When I do, it does help. It's just the act of stopping oneself that is the crux of this exercise. IF I can stop myself whilst eating a planned meal, surely I can stop myself when I begin to have unhelpful thoughts about unplanned eating too, right?
Are you willing to eat without distractions to practice the skill?
I can eat lunch at my desk with music on, but honestly, I usually eat in front of the TV. I don't think it has that much of an impact because I've always been a fast eater. I just need to slow down!
|
|
|
Post by luvvinlife on Nov 6, 2021 14:24:28 GMT
How are you doing on eating slowly and mindfully? Most of the time, I’’m doing better than I used to do before my first BBR. I could eat a little slower. I’m thinking of using the timer on my phone.
Are you willing to eat without distractions to practice the skill? Yes, for at least 1 meal daily. Perhaps I can stretch it to 2. Dinner is dicey. 😁
|
|