100 DAYS OF WEIGHT LOSS--DAY 36
TUESDAYS FEBRAURY 5,2013
SLOW DOWN YOUR EATING
The eating pause provides a very distinct cue for knowing when you should stop eating. But sometimes the pause will irritate you because you still want the rest of your food.
Nancy said, "As I lookat all the lasagna left on my plate, I thought, 'No! That can't possibly be right. Surely my body needs more than this.' But I knew I had paused, so I stopped eating anyway. As the minutes passed, I knew the paused had been right andI finished."
PRACTICE YOUR LISTENING SKILLS
You may not realize it, but your body's needs for fuel aren't always consistent. Some days you need more food than others. If you feel hungry, you probably do need to eat. But strong hunger signals don't always mean you need a lot of food. By listening to your body, you should be able to tell exactly how much fuel you need at any giventime.
If you stop eating in response to the pause, but then you feel hungry a couple of hours later, it doesn't mean you didn't read the signals right. Instead, your body simply wants food again and it's letting you know that it's time.
As with any skill, listening to your body requirespractice. Just when you think you've become adept recognizing the satisfied point, one day you'll misjudge it and eat to the level of too full. But don't give up.
The longer you use these skills, the more they will become second nature, given you a solid method for knowing what your body needs.
SLOW DOWN AND LISTEN
To recognize your body signals, you may have to slow down your pace. If you're like a lot of people, you probably eat quickly much of the time. But when you eat to quickly, you can slip right past the eating pause and become too full before you realize it.
Here's an easy way to train yourself to eat more slowly.
At the start of your meal, set a timer or the alarm on your watch for 20 minutes.Then pace yourself (even if you're just eating a sandwich) so that you'll be finishing the last bite of your food when the time is up. Eventually you will become more conscious of eating slowly and you'll learn to pace yourself automatically.
**With at least one of your meals today, set a timer and pace your eating to make the meal last for at
least 20 minutes.
***AT DINNER TIME I HAD HOT WINGS AND I WATCHED THE CLOCK AND IT TOOK
ME 20 MINUTES
**Make a game out of catching people doing the eating pause with their food, then ask them, "Are
you feeling satisfied and comfortable right now? Do you feel like you've had enough food?"
***I EAT DINNER EVERY NIGHT WITH JR. HE ALWAYS PAUSES CAUSE HE'S USUALLY
ON THE COMPUTER.
**Teach the eating pause concept to several people. In your notebook, record their responses to using