Small Steps to Weight Loss Tips: Day 4
May 4, 2011 by Kim T
Filed under Motivation
Welcome to Day 4! Today’s step will help you slow down and enjoy your food. Mindful eating is the key.
Too often, we woof down our food so fast that we barely taste it. When we eat unconsciously, we tend to eat more.
So eat your breakfast mindfully today. You only need to practice this for one meal to start. If you are reading this after breakfast, just do it at your next meal. Take a bite of food and put your fork or spoon down between each bite. Really taste what you are eating, savoring the flavor. Take a deep breath and focus on the experience of eating. Don’t pick up your fork or spoon with more food until you have swallowed what is in your mouth already.
As you eat this way, pay attention to your stomach’s fullness level. Your brain’s natural appetite stabilizer (the Appestat) takes about 20 minutes to know when you’ve had enough to eat. So when you eat at a less frenzied pace, you increase the odds that you will eat the appropriate amount for your body’s needs.
What if your body is telling you that you are full, but there is still food left on your plate? Then wrap up the remainder (if you want it) and put it in the refrigerator for later. If you are nervous that someone else might eat it, then put your name on it. Saving your food for later may also help quiet the ‘you’re wasting food’ guilt messages from childhood when you didn’t eat everything on your plate.
When you create a habit of eating with self control, your body should be able to find its best weight naturally over time. Eating mindfully is your first step to doing that.
Keep drinking your 1 glass of water and doing your 10 minutes of stretching in the morning.
Take the poll below and share your feedback on how you did it and what you learned.
[merlic_poll id="1533"]
Hi Maria – yes, that is the key…slowing down long enough to think about what you are doing. I can’t tell you how many times in the past I ate so fast that I wasn’t conscious that I’d eaten anything at all! And yet over time, my body showed that I was eating more than it needed. It took time to find the balance but I was determined to do it. You’ll find the balance too – just keep on stepping!
Oh my, what a difference this makes. I have tried this suggestion before, but this time it really was impactful! It made the eating experience so much more relaxing without the tension of, as you said, “woofing down the food”! Many thanks!
I am looking forward to eating my breakfast leisurely! I am taking one day at a time as the Lord suggests.
I think eating while driving is a bad habit for me because I cannot really eat very mindfully. I have been working on this lately. Well, yesterday’s schedule was crazy busy so I found myself in the car with a protein bar. I thought about mindful eating, so I savoured each small bite on my tongue and actually let my taste buds do their job. It took 20 minutes to eat that little bar! Normally, I could polish it off in 5 minutes or less. My brain actually signaled that I was full. I can do this!
I did this last night. I am not on day four until tomorrow but I am getting a sneak peak.
Last night I had my birthday dinner at a really nice restuarant. I used a fork and a knife and quickly realized how little I use a knife. I most pick food up and just eat it. Well, the food was also amazingly good, so I just took one bite at a time and enjoyed it. Then I put the leftovers in a box and brought it home for today. I get to enjoy it all over again. Now that I am home I think I should put it on a plate, sit at a table, get a fork and knife, and really eat it to enjoy it, not to scarf it down so I can get on to the rest of my day. I do deserve a break today, and so does my digestive system!
YIKES! It starts off with slow down…gee whiz, haven’t I already done that lately?! LOL! But…Kim is talking about MINDFUL EATING IS THE KEY!
I can certainly c how this will play a huge part in self-control of what & how much u r eating!!
So, I practiced it with breakfast 2 start & was very aware of every ingredient in my delicious egg white, turkey bacon & veggie omelet with home fries fried in olive oil with garlic, onion & sweet peppers!! YUM! + I didn’t eat as much as usual because of the slower pace! So, I had some left-over 4 later!
I did this and I felt full. I could also taste my food better and it was good:)
Drank my water, didn’t do my stretches, and did the mindful eating. I strained my neck and shoulders yesterday, don’t know how but by the end of the day I was in some real pain. This morning I feel much better but think it would be better not to aggravate it, will resume stretches tomorrow. The mindful eating was interesting. My tendency was just to shovel it in, I was anxious about time for no apparent reason. (how funny) My food tasted really good and I decided to save my banana for later, I’ll take it to work and have it as a snack if I get hungry before lunch. I need to do more of this, I forget how important it is to slow down, I’m always rushing around, but when I take my time like this morning I eat less and it feels good to take care of myself.
I started this while eating a fresh watermellon. I was surprised at how juicy and sweet it tasted. Also, I’ve made a cute little note for myself and placed it at my place at the dining table…I need to be reminded to do this so I can stay focused. Thanks!
I did it, but not until I was half way through my morning toast. Once I realized, I slowed eating right down, and enjoyed it far more.