Post by bbbearsmom on Mar 17, 2024 23:09:31 GMT
Day 18 – Change Your Definition of Full
Beck says that ideally, we should eat until we are full or mildly full. The problem is people have gotten used to being overly full and don’t recognize normal full. Beck gives three reasons why you might eat pass normal full:
You just want to keep on eating to be eating.
When food is around you and is available you have difficulty taking your attention off of the food.
You are scared about being hungry before the next time you can eat.
If you eat to being overfull you need to learn to recognize being normally full. Beck has suggestions for that:
Beck uses a test to determine if you are overfull. It is asking yourself if you could take a moderate to brisk walk after meals if you can’t you’ve eaten too much. Remember how you feel and that this is overfull and plan on not eating so much the next time. If you can go for a walk give yourself credit for eating to normal fullness.
Every time you would like to overeat but don’t give yourself credit for exercising your resistance muscle.
If something triggers you to overeat do something about the triggers. If seeing the food triggers you get away from the food.
Respond to sabotaging thoughts you have about overeating.
If you are worried about being hungry, remember that you can handle hunger and cravings.
How do you do with your feeling of being full?
Do you have problems where you want to just keep on eating, have difficulty turning your attention away from food if it is all around and available like at a party, have a fear of hunger?
Beck says that ideally, we should eat until we are full or mildly full. The problem is people have gotten used to being overly full and don’t recognize normal full. Beck gives three reasons why you might eat pass normal full:
You just want to keep on eating to be eating.
When food is around you and is available you have difficulty taking your attention off of the food.
You are scared about being hungry before the next time you can eat.
If you eat to being overfull you need to learn to recognize being normally full. Beck has suggestions for that:
Beck uses a test to determine if you are overfull. It is asking yourself if you could take a moderate to brisk walk after meals if you can’t you’ve eaten too much. Remember how you feel and that this is overfull and plan on not eating so much the next time. If you can go for a walk give yourself credit for eating to normal fullness.
Every time you would like to overeat but don’t give yourself credit for exercising your resistance muscle.
If something triggers you to overeat do something about the triggers. If seeing the food triggers you get away from the food.
Respond to sabotaging thoughts you have about overeating.
If you are worried about being hungry, remember that you can handle hunger and cravings.
How do you do with your feeling of being full?
Do you have problems where you want to just keep on eating, have difficulty turning your attention away from food if it is all around and available like at a party, have a fear of hunger?
