100 DAYS OF WEIGHT LOSS--DAY 35
MONDAY FEBRAURY 4,2013
THE EATING PAUSE
During my years of weight-loss counseling, I discovered a fascinating behavior that helps people know when they are full. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. Then they might stretch, talk a little, watch TV, or even read the newspaper.
After this pause in their eating, people will often glance down at their food and decide they want more. Maybe they think it still looks good or they just want more of the taste in their mouths, so they pick up their forks and resume eating. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full!"
STOPPING AT THE "PAUSE"
When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable.
In fact, this pause seems to correlate exactly with the moment your stomach indicates it's taken in enough food.
If you continue to eat, you quickly move to the level of being too full.
Each person responds differently to the eating pause. Some people push their plates aside, subconsciously concluding they've had enough. Others wait a few minutes and then begin eating again. In this case, they miss the signal to stop.
Watch carefully for the eating pause, and then use it as a guide to stop eating. If you typically ignore it and eat more, you risk gaining weight because you'll always tend to take in more calories than your body needs.
As a weight-loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portion amounts, such as at restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.
Even when you're just having a snack, letting your food sit for a while usually indicates you don't need to eat any more. Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.
Start watching other people eat, especially when you're at dinners or in restaurants. You'll be amazed at how easily you can spot others taking an eating pause. You'll also notice that people pause but keep eating anyway.
**At each meal and snack, notice when you pause in your eating. In your notebook, record how you
recognized the pause as well as how as how much you had eaten at that point.
***LATELY THE ONLY TIME I PAUSE IN EATING IS WHEN I EAT
DRY CHEEROIS CAUSE I WANT SOMETHING TO MUNCH ON.
**After you've paused, stop eating, regardless of the amount you have left. Wait for at least two
hours before eating again.
***THIS MIGHT BE COULD WAITING FOR TWO HOURS IF I WASN'T DOING WEIGHT
WATCHERS. I HAVE 26 POINTS TO USE UP AND I DON'T LIKE EATING BIG IN THE
EVENING AFTER DINNER.
**If you realize you were still hungry after the pause, work at fine-tuning the listening skills and
improving your ability to use the eating pause as a tool.