Dr Beck just came out with a newsletter this month. I found this article very interesting.
Bill had a habit of overeating at meals. He liked the “overly full” feeling he got, a safeguard against future hunger. We were working on reducing the size of his meals to reduce calories and have himbecome accustomed to “normal” degrees of fullness. He did experiments during the week. He found that indeed he wasn’t hungry after meals. But he was spoiling the experience by saying, “This
is so unfair. I really want to eat more.” He was feeling dissatisfied, not hungry.
When you’ve finished eating what you had planned for a meal, do you sometimes want to eat more? Do you label that desire as hunger? It could be hunger, if the meal was inadequate or if you ate it too quickly. But much of the time, like Bill, you probably aren’t hungry. You’re unhappy that you have to stop eating.
If you are genuinely hungry (i.e., your stomach actually feels empty) up to twenty minutes after the
meal, then make changes in what you plan to eat the next time. You may not have planned enough
to eat. Or you may need to change what you eat. Many people eat too many simple carbs, for ex-
ample, and not enough protein and healthy fat.
If you’re not genuinely hungry, then do the following:
• Make sure you’ve planned food that you like. You can end up feeling dissatisfied, for example, if
you eat tuna fish dry. Better to mix it with a small amount of mayonnaise, even if you have to
reduce your serving size.
• Sit down and eat slowly
• Notice and enjoy every bite
• Watch out for sabotaging thoughts, such as, “It’s not fair that I can’t eat more.” “This is too hard; I can’t keep it up.” “I really want more to eat.”
• I’m probably just feeling unsatisfied, which is not a reason to overeat.
• Even if this IS true hunger, there’s no emergency here. I’ll be eating again in x hours.
• I deserve a lot of credit for eating only what I planned. (“It’s actually great that I’m stopping now.”)
• Stopping now means I’ll still be able to wear smaller-sized clothes, cross my legs, not feel like people are judging me because of my weight, feel comfortable meeting new people, etc.”
• The more I label and accept dissatisfaction, the easier it will become. The more I struggle against not being able to eat whatever I want, the worse I’ll be in the short-run and long-run.”
• Every instance of accepting dissatisfaction (“Oh, well”) is important and I deserve credit for accept-
There’s nothing wrong with feeling dissatisfied. It’s nothing you need to “fix.” And you’re not alone.
Millions of people feel dissatisfied every time they go shopping because they’d like to buy things that
they can’t. Maybe you do, too. They usually adopt an “Oh, well,” attitude. “Oh, well, I’d like to buy
that bigger television but I don’t have enough money.” They accept the fact, and move on.
It’s the same with food. “Oh, well. I’d like to eat more but I can’t, not if my goal is permanent weight
loss. I might as well accept that fact, and move on.” In the long run, to avoid chronic dissatisfaction,
you may need to learn how to appreciate what you do have, especially non-tangible things such as
family, friends, work, health, spirituality, fun, and so on.
After reminding yourself of these things, immediately get busy doing an activity or task you’ve planned in advance to engage your attention elsewhere.
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.
Reward yourself for behaviors, not results.
| Pounds lost: 6.0