Re: Learning to Stop Eating...

[Guest guest]

Barb, at least you are recognizing your hunger and fullness(even if it comes a little late).  Can you slow down your eating long enough for your fullness to register(20-30 min.)? I'm not very good at that.  I saw something that said try eating with your non-dominate hand and that will low you down. I have heard all about putting your fork down between bites and chewing each mouthful 30 times.  Those didn't work for me.  Had fun this morning trying my left hand for a while and switched back when I got frustrated.  I think I will try a little more each time.  I also got the idea of trying chop sticks, bought them, but never used them. In the beginning I would take a break, walk away for 10 minutes or so and check in with my sense of fullness. I was going to say that at a restaurant have them put half of it in a doggie bag BEFORE they bring it to the table.  But then I remembered you said you didn't like leftovers.  Actually at any decent restaurant you can request a smaller portion but not sure the bill would be different.  Sandy

 

I've been working at IE for a couple weeks and have really tuned into my hunger signals and honoring them. I'm really having a hard tuning into my full signal though! I'm finding that once I start honoring my hunger signal I just don't want to quit eating because it taste so good! I think I find this mostly when eating out and knowing it's something that won't taste good left over so I just continue to eat because at the time it tastes so good but then I realize 1/2 hour later I'm over full and shouldn't have ate so much and then start feeling guilty about it. I just don't know when to quit eating. At least when I'm hungry my stomach growls! lol. I did read something somewhere that said to portion your food off on your plate and when you've eaten a portion of it to check in with yourself. I do find that I do check in w/ myself and their are times I say that I am full but I just don't want to quit eating because of the pleasure I get from it. So if anyone has any words of advice, I 'd love to hear it!

Thanks,

Barb

[Guest guest]

I think you should compliment yourself for paying attention! That is a BIG step! And then give yourself permission to keep eating, even when you have had enough. (Hey, you are going to anyway, right? So why beat yourself up? Guilt makes everything so much worse... and certainly doesn't make you eat any better!)

Just pause and make note... and then keep eating, without guilt! With time, when you really KNOW you have unconditional permission to eat... you will find that you are willing to stop when no longer hungry! In my experience, rushing to get to this step wasn't helpful in the long run... it can cause rebellion.

Hth,

Abby

IE since 11/08

> Barb, at least you are recognizing your hunger and fullness(even if it comes

> a little late). Can you slow down your eating long enough for your fullness> to register(20-30 min.)? I'm not very good at that. I saw something that> said try eating with your non-dominate hand and that will low you down. I

> have heard all about putting your fork down between bites and chewing each> mouthful 30 times. Those didn't work for me. Had fun this morning trying> my left hand for a while and switched back when I got frustrated. I think I

> will try a little more each time. I also got the idea of trying chop> sticks, bought them, but never used them. In the beginning I would take a> break, walk away for 10 minutes or so and check in with my sense of

> fullness. I was going to say that at a restaurant have them put half of it> in a doggie bag BEFORE they bring it to the table. But then I remembered> you said you didn't like leftovers. Actually at any decent restaurant you

> can request a smaller portion but not sure the bill would be different.> Sandy> >

> >> **>>>>>> I've been working at IE for a couple weeks and have really tuned into my>> hunger signals and honoring them. I'm really having a hard tuning into my

>> full signal though! I'm finding that once I start honoring my hunger signal>> I just don't want to quit eating because it taste so good! I think I find>> this mostly when eating out and knowing it's something that won't taste good

>> left over so I just continue to eat because at the time it tastes so good>> but then I realize 1/2 hour later I'm over full and shouldn't have ate so>> much and then start feeling guilty about it. I just don't know when to quit

>> eating. At least when I'm hungry my stomach growls! lol. I did read>> something somewhere that said to portion your food off on your plate and>> when you've eaten a portion of it to check in with yourself. I do find that

>> I do check in w/ myself and their are times I say that I am full but I just>> don't want to quit eating because of the pleasure I get from it. So if>> anyone has any words of advice, I 'd love to hear it!

>>>> Thanks,>> Barb>>>> >>

[Guest guest]

I think you should compliment yourself for paying attention! That is a BIG step! And then give yourself permission to keep eating, even when you have had enough. (Hey, you are going to anyway, right? So why beat yourself up? Guilt makes everything so much worse... and certainly doesn't make you eat any better!)

Just pause and make note... and then keep eating, without guilt! With time, when you really KNOW you have unconditional permission to eat... you will find that you are willing to stop when no longer hungry! In my experience, rushing to get to this step wasn't helpful in the long run... it can cause rebellion.

Hth,

Abby

IE since 11/08

> Barb, at least you are recognizing your hunger and fullness(even if it comes

> a little late). Can you slow down your eating long enough for your fullness> to register(20-30 min.)? I'm not very good at that. I saw something that> said try eating with your non-dominate hand and that will low you down. I

> have heard all about putting your fork down between bites and chewing each> mouthful 30 times. Those didn't work for me. Had fun this morning trying> my left hand for a while and switched back when I got frustrated. I think I

> will try a little more each time. I also got the idea of trying chop> sticks, bought them, but never used them. In the beginning I would take a> break, walk away for 10 minutes or so and check in with my sense of

> fullness. I was going to say that at a restaurant have them put half of it> in a doggie bag BEFORE they bring it to the table. But then I remembered> you said you didn't like leftovers. Actually at any decent restaurant you

> can request a smaller portion but not sure the bill would be different.> Sandy> >

> >> **>>>>>> I've been working at IE for a couple weeks and have really tuned into my>> hunger signals and honoring them. I'm really having a hard tuning into my

>> full signal though! I'm finding that once I start honoring my hunger signal>> I just don't want to quit eating because it taste so good! I think I find>> this mostly when eating out and knowing it's something that won't taste good

>> left over so I just continue to eat because at the time it tastes so good>> but then I realize 1/2 hour later I'm over full and shouldn't have ate so>> much and then start feeling guilty about it. I just don't know when to quit

>> eating. At least when I'm hungry my stomach growls! lol. I did read>> something somewhere that said to portion your food off on your plate and>> when you've eaten a portion of it to check in with yourself. I do find that

>> I do check in w/ myself and their are times I say that I am full but I just>> don't want to quit eating because of the pleasure I get from it. So if>> anyone has any words of advice, I 'd love to hear it!

>>>> Thanks,>> Barb>>>> >>

[Guest guest]

I think you should compliment yourself for paying attention! That is a BIG step! And then give yourself permission to keep eating, even when you have had enough. (Hey, you are going to anyway, right? So why beat yourself up? Guilt makes everything so much worse... and certainly doesn't make you eat any better!)

Just pause and make note... and then keep eating, without guilt! With time, when you really KNOW you have unconditional permission to eat... you will find that you are willing to stop when no longer hungry! In my experience, rushing to get to this step wasn't helpful in the long run... it can cause rebellion.

Hth,

Abby

IE since 11/08

> Barb, at least you are recognizing your hunger and fullness(even if it comes

> a little late). Can you slow down your eating long enough for your fullness> to register(20-30 min.)? I'm not very good at that. I saw something that> said try eating with your non-dominate hand and that will low you down. I

> have heard all about putting your fork down between bites and chewing each> mouthful 30 times. Those didn't work for me. Had fun this morning trying> my left hand for a while and switched back when I got frustrated. I think I

> will try a little more each time. I also got the idea of trying chop> sticks, bought them, but never used them. In the beginning I would take a> break, walk away for 10 minutes or so and check in with my sense of

> fullness. I was going to say that at a restaurant have them put half of it> in a doggie bag BEFORE they bring it to the table. But then I remembered> you said you didn't like leftovers. Actually at any decent restaurant you

> can request a smaller portion but not sure the bill would be different.> Sandy> >

> >> **>>>>>> I've been working at IE for a couple weeks and have really tuned into my>> hunger signals and honoring them. I'm really having a hard tuning into my

>> full signal though! I'm finding that once I start honoring my hunger signal>> I just don't want to quit eating because it taste so good! I think I find>> this mostly when eating out and knowing it's something that won't taste good

>> left over so I just continue to eat because at the time it tastes so good>> but then I realize 1/2 hour later I'm over full and shouldn't have ate so>> much and then start feeling guilty about it. I just don't know when to quit

>> eating. At least when I'm hungry my stomach growls! lol. I did read>> something somewhere that said to portion your food off on your plate and>> when you've eaten a portion of it to check in with yourself. I do find that

>> I do check in w/ myself and their are times I say that I am full but I just>> don't want to quit eating because of the pleasure I get from it. So if>> anyone has any words of advice, I 'd love to hear it!

>>>> Thanks,>> Barb>>>> >>