TIPS TO HELP YOU CONTROL YOUR EATING
Another key to help you control your eating is the manner in which you eat. How many times have you been talking to friends, only to look down at your plate to see you’ve eaten everything on it without paying attention to the actual content? Have you ever been angry while you are eating? Did you pay attention to what you were eating, how long did it take you to finish your meal, and were you even hungry in the first place? Eating shouldn’t be a speed race. Take time to enjoy the sensations of the foods you are eating. Sit down and relax. Try not to eat where you are doing work, such as at a desk. Here are some tactics to help you enjoy your food longer.
Take small bites. Can you bite a Hershey’s Kiss 3 times before you actually swallow it? You don’t need to put the entire kiss in your mouth at one time and chew. If you are eating creamy soft foods, dip only the tip of your spoon in the yogurt or pudding. This will require a longer time to eat the food.
Hot foods take longer to eat and drink than cold foods. When you eat or drink something hot, don’t you feel full longer?
Break your food into small bite size pieces. Break anything that can be handled with the fingers into tiny pieces before eating - pretzels, potato chips, crackers, graham crackers, rolls, and bread.
Cut your food right before eating. This will slow down your eating time because it gives you ‘breathing’ time between bites.
Concentrate on what you are eating. You will find that you eat slower. Enjoy your meal.
Drink a glass of water before and during your meal. This will slow your eating time down and will also fill you up.
WHAT ELSE WORKS?
The desire to eat usually subsides in 20 minutes. Take your mind off of eating and onto something else. You need to decide what you will do for this 20 minutes.
Reduce your stress. Follow the Alcoholics Anonymous rule: don’t let yourself get too hungry, tired, lonely, or bored.
Drink a glass of water before your meal.
Trick your mind. Use smaller dishes and glasses. Items will appear larger in quantity when you put them on smaller dishes. Use tea cups as bowls for higher calorie/fat items such as ice cream. Use dessert or salad plates for smaller portion sizes.
Seek the underlying trigger or desire to eat. When you want to eat, ask yourself, ‘Why do I want to eat at this time? What is it? Am I bored, tired, stressed, angry, etc.? The need to reduce these feelings is what you are striving for, not the desire to eat. Find an alternative to fill this need.
AM I HUNGRY?
|
No, I'm not hungry |
Yes, I am hungry |
| Stop! Take a minute and answer these questions before you grab something to eat: | If you are really hungry and have not eaten within the past 2 hours, then answer these questions: |
| Why do you want to eat now? | What are you hungry for? |
| What emotions are you feeling? | What consistency? Liquid or solid? |
| Can you wait 20 minutes? | Hot or cold? |
| Practice relaxation | Crunchy, creamy, chewy? |
| Practice positive affirmations | Sweet, salty, chocolate, spicy, starchy, protein? |
| Visualize | Eat slowly and savor each mouthful. |
| Are you still hungry? | |
| Then, go to the next column to determine what you want to eat. |
CONTRACT 6 - WHAT ARE YOU HUNGRY FOR?
The next time you reach for food, but don’t know why, ask yourself “Am I hungry?” Hunger is the physiological need for food. Appetite is the desire for food. Try asking yourself the following questions before you eat:
Do these techniques this week. This is what I did:
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Signed ____________________________________________ Date ________________________________________
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