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BEATLETOT's Photo BEATLETOT Posts: 9,185
10/19/17 8:55 A

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I read through these yesterday and had done the reading the night before. Yesterday, I was soooo good. I ate very, very slowly and did notice every bite. My problem is I never made eating verrrrry slooooowly a habit. I check in with myself a couple times while eating, but I don't think it slows me down much, and I don't think I'm noticing every bite (y'all are on "Stop Fooling Yourself" today, and that would be timely for me, as well). I'm going to really work to make this a habit by reading my RCs for this one (I have two, because it's really my bugaboo) with my ARCs twice a day, and I have a couple idiosyncrasies I can align with this goal, so will also use those to slow myself down.

Forgot to say! One thing that was cool was that when I ate my lunch verrrrrry slooooowly, I ran out of time on my lunch break for all my food, and that was okay! I was already satisfied.

Edited by: BEATLETOT at: 10/19/2017 (08:56)
I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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JWPSKINNYSKILLS SparkPoints: (54,173)
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10/12/17 6:46 P

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This skill is a game changer for me. I didn't have a weight problem until I was about 30, when I was on a certain medication (17 years ago). It was like my fullness meter got turned off. When I read this for the first time several years ago, this is the number one thing that lead to weight loss. It does not take a lot of food for me to feel satisifed, but if I am not eating mindfully, I just keep going until I am full. I don't even miss the food when I stop eating sooner! I got out of the habit and am very glad to start doing this again. I added this to my Reminders Card and added timed reminders on my phone. I read all of my cards today, ate mindfully, and gave myself credit (I save a task on my phone with the current day's "credit" notes). It's a good day, for sure.

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FUNLOVEN's Photo FUNLOVEN SparkPoints: (55,594)
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10/9/17 10:21 P

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I too am one of the fast ones. I remember trying this exercise before and it felt dreadful. I wondered if I really just didn't like eating because chewing and chewing is very distasteful to me as the food loses all taste and texture. So if I am suppose to take at least 20 minutes to eat a meal I keep asking "What on earth am I suppose to do with myself during that time?". Stare into space? Well, I will give this another try because I think learning this skill has a lot of positive benefits. I will add a glass of water to my meal., put down my fork between bites, and watch the clock. Also, only eating foods that require utensils will also help because I get frustrated with foods that I always have to pick up and put down, pick up and put down.

So today I -

1. Read my ARC and other RC as needed.
2. Stuck to my diet and fitness plan.
3. Ate all my food sitting down.
4. Gave myself credit for all of the positive things I did.
5. Ate my food slowly and mindfully.

All of these things I listed aren't exactly true for today because I am doing multiple days to catch up, but they are good reminders about what I need to be doing.


Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,695
10/8/17 10:55 A

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Always using utensils slows me down. I don't like to touch my food, so I even eat pizza, apples, bananas and most other finger food with a knife and fork. (The exception being corn on the cob; for that I go nutsy-cuckoo and am up to my elbows in salt an butter. It's a rare digression.)

**Kathleen
___________
2 Peter 3:9


SPLORI's Photo SPLORI Posts: 3,827
10/8/17 7:51 A

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I have been working on eating slowly for a while now. As I get better at this, be more calm when I eat I feel better after eating.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


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GOAL120A's Photo GOAL120A SparkPoints: (17,216)
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10/7/17 12:34 A

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This is absolutely the hardest thing for me to do on the whole Beck list.
I am very hyper and eat super fast.
If I were an animal I would either be a rabbit or a hummingbird.

There is always something that distracts me or I start thinking about what to do next after I eat and I rush it to get to the chores I have on my list.

I have a cloth napkin and candle to help me calm down as a reminder. I also have an old place mat my kids made for me when they were little as a reminder to be a good role model

I have to FORCE myself to slow down. I know I will be able to do it. I have to have a BIG card for this one. :-)

It is never too late to become who you always wanted to be.


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VERNAJ3's Photo VERNAJ3 SparkPoints: (87,814)
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10/6/17 10:09 P

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It is said "old habits die hard" and I can't agree more. Seems I'm always in a rush and several people over the years have asked me if I ever walk instead of run or half trot!!! Eating is the same, always in a hurry or jumping up from the table to get this or that. I think it started when I became a single parent when my children were 5 and 4. Lunch hour meant dashing off to some store or supermarket, eating my lunch while driving.

I've garnered some new ideas from the comments here which I will put to use to at least savour every bite which should mean eating more slowly.

I'm so called retired now so should be able to slow ---- down wouldn't you think????

Verna
Alberta, Canada
Birthdate October 23
Pacific Standard Time



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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,044
10/6/17 9:00 P

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It is so useful to continue reading the previous posts and noticing aspects that I did not focus so much on, like being aware of the fullness.
Thanks for your post, BMASLIE
Work in progress indeed.

Edited by: SERIOUSLIM at: 10/6/2017 (21:02)
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10/6/17 8:25 P

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Breakfast and lunch went well. Dinner was a disaster. Was distracted, grandson wouldn't calm down. Definitely can tell the difference between eating mindfully and not when it comes to determining fullness. I need a lot of work on this.

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10/6/17 2:48 P

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This is an easy task to start but I have not converted it into a habit. In order for me to master eating slowly, I have to remove all distractions. No TV, phone, tablet, book, paper or people. Once I'm distracted, I revert into the old habit of scarfing down my food like a maniac. To remind me to eat slowly, I'm using a timer on my smartphone (at home) and setting it for 15 seconds. Additionally, I will sip water between bites. I also placed a sticky note on the kitchen table that says SLOW DOWN.



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JUNEPA's Photo JUNEPA Posts: 12,353
10/6/17 1:40 A

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OneKidsMom says

* Food is one of the primal joys of life.
I deserve to enjoy each meal.

Yes, well said. Instead of being so serious about trying to do everything so correctly, relax and realize food is a pleasure to eat and eating more slowly means I can savour it and I can avoid overeating. I have been concentrating on following the Beck directive, eat more slowly because it correlates to how people who donít have a weight problem eat.


Beck Day 5 Eat Slowly and Mindfully

I do eat too quickly. I donít think I am, Iím not wolfing, but I usually finish eating before the others. My DH eats even faster and he tells me I eat too slow, blame it on him lol. When I am with other people and he is not there, I finish first. At home I used to finish a meal in less than 10 minutes

When I feel like eating quickly, Iím going to think of the pleasure of tasting good healthy food and slow down to enjoy it. And remember as well that people who have a weight problem often eat too quickly.

To remind myself to eat slowly, Iím going to check the clock and take at least 20 minutes to eat a meal. I also got chopsticks to eat with to slow me down when I realize I am eating too fast.

Todayís Checklist

1- I read my Advantages Response Card at least twice - Yes
2- ĖI read other response cards as needed Ė N/A
3- I ate slowly, sitting down, noticing every bite - some of the time Ė today was a very busy day and I am just reviewing the Beck Day 5 at the end of the day, so I did not practice eating slowly, noticing every bite. I did eat sitting down.
4- I gave myself credit when I engaged in helpful dieting behaviours Ė Yes
5- I also gave myself credit for
- Choosing healthy diet habits Ė I had lunch away from home today and I packed my lunch so I would stick to my plan (plus it is cheaper than buying lunch)
- I didnít eat between meals and I drank enough to stay hydrated
- Making exercise a priority Ė I love exercising, this usually isnít a problem except the lately I havenít been consistent about strength training because I usually go to CrossFit for this and lately I havenít had time to go to the class.
- However, I give myself credit for a healthy active lifestyle that contains spontaneous exercise like my work, this morning I milked the cows Ė that involves continual walking and lifting for 2 hours
- I also did a Tai Chi class with my sister, we plan to go every Thursday morning Ė this contributes to my core strength, balance and flexibility and my peace of mind


Edited by: JUNEPA at: 10/6/2017 (01:44)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,044
10/5/17 11:18 P

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I . have . to . eat . S L O W L Y

it is difficult and i forget to do it on a regular basis.

Often when i start eating I feel so hungry and perhaps actually stressed, that i shovel the food in my mouth to get rid of the hunger, forgetting that after 15 minutes I will not be hungry anymore (also that shoveling the food will only add too many calories). I know this from experience and also reading some research quoted in SPT's book.
Well, this Beck reread is really useful and timely.

Maybe I should start my meal with a big glass of water to slow me down.

I liked to read Cat's post saying how much this step contributed to her success.Very motivating!

Edited by: SERIOUSLIM at: 10/5/2017 (23:23)
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (127,831)
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10/5/17 5:18 P

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This one behavior change ... eating mindfully and s-l-o-w-l-y ... contributed to my success. I included doing nothing but eating ... OK we do have the TV on ... but other than that I do nothing while eating, enjoying my food and my hubby's company.

I finally understood when I was physically full.
emoticon

Edited by: MTN_KITTEN at: 10/5/2017 (17:18)
Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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BERTADEE812's Photo BERTADEE812 SparkPoints: (2,076)
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10/5/17 12:52 P

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I eat pretty slowly, but I always do something else while I'm eating - watching tv, reading, scrolling through facebook, etc. That is something that I need to work on; learning to take time to savor and enjoy my meal.

The most effective way to do it, is to do it. Amelia Earhart


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,695
10/5/17 11:48 A

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Growing up, we were not allowed to talk with food in our mouths, so any conversation had to be made between bites. If you have dinner partners who enjoy lively conversation, you can slow down your eating still get in on the discussion, as long as everyone plays by the rules.

**Kathleen
___________
2 Peter 3:9


QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (73,055)
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10/5/17 7:46 A

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My comment on this one got long so I did a blog. Plus I really appreciated the reminder Kriszta posted here about reading the advantages of losing weight. I forgot to do that first thing this morning. And I also forgot the checklist last night. I need to print it out an put it on my nightstand.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6418276


Edited by: QUEENOTHEFOREST at: 10/5/2017 (07:47)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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GOING-STRONG's Photo GOING-STRONG Posts: 6,884
10/5/17 7:45 A

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Day 5 - Eat Slowly and Mindfully,

This is a real struggle for me. As a child in a family with 3 kids we were always told to hurry up. As a consequence, I can down a meal in no time flat. My sister is also a very fast eater and she struggles just as much (if not more so) than I do with my weight. Eating fast is a problem and I definitely can see the benefits of eating slowly and mindfully. This is an area that I need to pay close attention to and practice, practice, practice. I'm going to work at it and when I eat slowly and mindfully, I most certainly plan to give myself credit if I'm successful at slowing down! One technique I will utilize is to have a full glass of ice water at the table and sip between bites.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,502)
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10/5/17 5:36 A

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Looking forward to practicing this skill again. It is one that I need to work on. Setting a timer is a great idea and I will implement that today.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,725)
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10/5/17 3:45 A

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Day 5 - Eat Slowly and Mindfully - another high impact skill!

For the present, I can say my two-and-half year Beck practice changed my way of eating totally.
Breakfast and dinner take at least 30 minutes, even my work lunch takes at least 15 minutes.
And yes, I feel so much more satisfied at the end of each meal!

If you saw me today, you wouldn't think I used to shovel in my meals in 6-8 minutes in the first 46 years of my life...
My first Beck reading changed it, and it was not easy.
I had to use a timer, and the minutes passed sooo slowly!
I dug out a food mat my daughter made in kindergarden 20 years ago, and used that and red napkins as reminder.
Ate several meals without distraction... each minute felt like eternity!
But I had to admit: it was good to let go of the hurry, notice flavors, texture, colors and increasing satiety. And I love to eat - why shorten the experience? And I knew I'm eating more gracefully, and don't have to feel ashamed if others saw me.
Now the only time I eat quickly is when I eat standing up... but that is very rare!

Edited by: KRISZTA11 at: 10/5/2017 (03:46)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,725)
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9/8/17 3:46 A

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AURA, I loved your reminder food mat!
SERIOUSLIM, congrats to the breakfast&lunch going well, and credit for noticing what was going on at dinner.

Eating slowly was a big issue for me. I worked a lot on it to spend at least 15 minutes eating each meal, with timer and visual reminders. It used to be 6-8 minutes...
It is really more satisfying to eat slowly and pay more attention.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,044
9/7/17 7:20 P

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Oops....
I read part of the chapter this morning, but was in a rush to get going and did not finish it in the morning. I should have......
Breakfast and lunch went well, but by supper, I was ravenous, and also disappointed that the planned canned tuna was not available in my pantry. I made a salad with canned salmon instead. Not as tasty. But I was very hungry and it did not taste that good, so I ate in a hurry.
I will have to work on this one!

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AURA18's Photo AURA18 Posts: 7,841
9/7/17 9:55 A

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Day 5 - Eat Slowly and Mindfully, I can do this. I just need reminders every meal for awhile till it's routine. A timer and setting down utensil is helpful. Icy smoothies in a bowl with spoon.

Edited by: AURA18 at: 9/8/2017 (17:15)
KRISZTA11's Photo KRISZTA11 SparkPoints: (105,725)
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8/12/17 2:45 P

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Sounds great, congrats to your progress!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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OLIA_NA's Photo OLIA_NA Posts: 14
8/12/17 11:27 A

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This was always challenging for me even conceptually. I was bake to even understand what eating mindful means or deals like. So here's a technique I've been trying for several days now and it seems to sink in.

I set up a daily Google task reminder for 9:03 (that's the earliest I have my 2nd breakfast) all it says is "I must make time to eat slowly!" and then I snooze it all day at 2 hour internals.

I've been doing this for a week now and I've noticed how different my eating process is. Definitely slower, I'm actually more curious about discovering flavors and contemplating how this meal nourishes me as I eat.

Frankly, I didn't expect this cognitive shift in how I see/treat food, let alone in such a short period of time. I'm very proud of this personal growths, so I'll keep on re-wiring!

AEGISHOT's Photo AEGISHOT Posts: 4,502
7/16/17 10:18 A

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I tried this once before and it looks doable. I put myself to the task of chewing every bite in my mouth before chowing down another spoon. Or I chew like 12 times before taking another spoon. It helped me a lot then and I enjoyed my meals better but it was so easy slipping out of it.

Today I was too hungry to even remember to sit down to eat. But I believe I will be mindful of all these habits as I proceed.

Temmy, Nigeria

Blog aegishot.blogspot.com.ng

I can do all things through Christ who strengthens me.

www.blctracking.com

RESOLUTE to be a Steady Shrinker throughout BLC35
RENEGADE against overeating and exercise inconsistency


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GOAL120A's Photo GOAL120A SparkPoints: (17,216)
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5/24/17 5:44 P

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This is really hard for me to do. It is a work in progress. I am timing my start to finish time and trying not to eat until it is at least 10 seconds. This is easier then I thought, but I realize I cheat and eat a big bite :-) so my lunch or dinner is over quicker. :-)
So when I do this again I will take smaller portions and wait 10 seconds at least. It is hard to do alone.
I have a cloth napkin on my table to remind myself to eat slow. It worked as I read my cards first.
Bon Appetite!



It is never too late to become who you always wanted to be.


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,502)
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4/17/17 8:29 P

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I am very task-oriented so I have a difficult time slowing down when I am alone, too. This is a work in progress for me, for sure!

Monica

Central Time Zone


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STRONGDAWG's Photo STRONGDAWG Posts: 1,468
4/17/17 4:31 P

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Just as I have trouble eating when sitting, I have trouble slowing down. I slow down when I eat with someone. Not so much when I'm alone. This is a behavior I really have to monitor and change.

She believed she could so she did.
- R.S. Grey


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SMITTY_B Posts: 108
4/15/17 9:34 A

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Eating mindfully and slowly has never been a thing with me. I blame grade school where the total amount of recess you got depended on how fast you ate lunch, lol. I got a *lot* of recess. emoticon Now that I'm an adult, however, it's another poor habit.

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APHORNE's Photo APHORNE Posts: 310
4/15/17 12:37 A

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Working on this -- it can be tough! But I'm getting better at catching myself and slowing down.

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MOOMSHINE's Photo MOOMSHINE Posts: 6,215
4/15/17 12:11 A

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Our Easter-Week reunion is going long and strong. I did eat slowly and mindfully, then I wolfed down two mindless snacks. Think I'm getting a grip again. My intentions are very long and strong! Need to put that on my reminder card: Long & Strong lead to Mean & Lean!

8-)
Em
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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BEATLETOT's Photo BEATLETOT Posts: 9,185
4/14/17 11:15 P

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I did not do well on today's chapter. I need to work on it tomorrow, too. Fortunately, tomorrow is the Diet Buddy one, so I will be able to work on this one simultaneously.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,789
4/2/17 1:15 P

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This is an area I really need to work on. We live such busy lives that sometimes we forget to stop and slow down and enjoy our food. I had an Aunt once who would always say chew your food 20 times. If I didn't she would correct me lol. Thinking back I think she was a wise Aunt!

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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KATTURTLE's Photo KATTURTLE Posts: 57
3/6/17 12:15 A

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I need to be really creative with this one, especially at work. I actually don't get any kind of break away from my computer. I will need to find some way of becoming while working, perhaps counting chews ?

Move relentlessly forward !


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JUNEPA's Photo JUNEPA Posts: 12,353
3/5/17 11:41 P

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I eat too quickly. My strategies in dealing with this

- I am learning to eat with chop sticks, that slows me down
- I am setting a timer, I have to use the chop sticks for 20 minutes, after that I can use anything I want.



Edited by: JUNEPA at: 3/6/2017 (00:01)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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3/5/17 4:59 P

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This step along with sitting while eating ... made the biggest difference in my eating.

I do not play on the computer, phone or read while eating ... OK we often have the TV on. But I focus on the eating process and find that I eat less coz I am paying attention.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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3/5/17 4:52 P

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As I seem to post for every day - this is a tough one. I often remark that I feel like I spend hours cooking - and we eat for 5 minutes! Working at my house, I tend to break for food - hurry and eat and go back to work. This, along with sitting to eat, are going to be my big ones...said now, on Day 5... emoticon not sure what's ahead...

Deb
Changing my life 1 step at a time.


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3/5/17 3:51 P

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I have known for a long time that eating slowly and mindfully was a smart way to eat, but boy, oh boy it is tough. My husband and I practically race through our meals. We do have a kind of large family so it may be from that but they are all out of the house now so no excuses anymore. Today at lunch I tried to practice this but my husband gobbled his food. We are going to work on this together.

Carolyn



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AURA18's Photo AURA18 Posts: 7,841
3/5/17 3:30 P

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Day 5 - Eat Slowly and Mindfully, I can do this. I just need reminders every meal for awhile till it's routine. A timer and setting down utensil is helpful. Icy smoothies in a bowl with spoon.

Edited by: AURA18 at: 9/7/2017 (09:55)
GOING-STRONG's Photo GOING-STRONG Posts: 6,884
3/5/17 3:13 P

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Day 5 - Eat Slowly and Mindfully,

This is a real struggle for me. As a child in a family with 3 kids we were always told to hurry up. As a consequence, I can down a meal in no time flat. My sister is also a very fast eater and she stuggles just as much (if not more so) than I do with my weight. Eating fast is a problem and I definitely can see the benefits of eating slowly and mindfully. This is an area that I need to pay close attention to and practice, practice, practice. I'm going to work at it and when I eat slowly and mindfully, I most certainly plan to give myself credit! One technique I will utilize is to have a full glass of ice water at the table and sip between bites.



Edited by: GOING-STRONG at: 3/5/2017 (15:15)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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3/5/17 1:22 P

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Somewhere along the way I have become a fairly slow eater. I routinely have half my meal left when my hubby and my mom are finished. I do however generally at breakfast and lunch have distractions. Something to think about.

Edited by: YESICAN61 at: 3/5/2017 (19:56)
Any time spent creating is time well spent!





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3/5/17 12:45 P

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For me, eating slowly is by far the most challenging and most effective practice I faced with Beck's Diet. Nevertheless, I always fall back to my old habit of gobbling down food as if it's my last meal. I'm committed to mastering this step. Starting today, I going to use a timer in addition to putting my utensils down between bites. If I can break the old habit, this journey will be a downhill trek.



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3/5/17 10:46 A

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This is going to be interesting. I think I inhale food. It's gone before I know what I really ate. So today I'm going to take small bites, chew, and reflect on the tastes, textures and enjoy my meals.

Just ate a salad for lunch .... s-l-o-w-l-y. It was a foreign sensation. Patting myself on the back. emoticon

Edited by: MYBESTLIFEISNOW at: 3/5/2017 (17:06)
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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,044
3/5/17 9:51 A

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That was a biggie for me when I started Beck. What a surprise it was to realize how tense I was when I sat down to eat. To the point that even my stomach tensed up.(losing contact with your body is a sure way to eat too much because you do not know if you are full.) I am trying to relax that. And to eat slowly, savoring each bite. And , Kerry, I liked the way you wrote about the benefit of putting down your utensils. I will do this more systematically.


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3/5/17 8:37 A

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Hmmm...I really hadn't read ahead when I wrote about not reading while eating the other day.

What I can do to remind myself to eat slower is put the fork down after a bite so I need to LOOK at my plate to be able to find it in order to take another bite. If I keep it in my hand when I'm reading emails or something while eating, then I don't remember to take my time and it is too easy to just shove another bite in without thinking about it.

Habits are hard to break and instead of a book, I found myself reading emails or other web sites while eating. This can actually work in my favor if I put my fork down so I can't run on auto-pilot while eating.

Kerry aka Trouble
Schaumburg, IL
www.fitbit.com/user/245CXC


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3/5/17 8:27 A

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This is the skill that I need to improve the most.

Monica

Central Time Zone


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3/5/17 6:58 A

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This is one I tend to forget when I get mixed up in busy familiy life / working mom situations!

So I know we should chew more slowly each bite, but I just forget to do that sometimes!
What sometimes works best for me if I notice I am doing this again, is to eat a small portion, do something else (work, read the newspaper, anything) and only go back for a second small portion five or ten minutes later. Only then I know if I really needed more food or not.

I know that I probably should also not be eating behind my computer or while reading in general, (apparently eating while not looking at your food makes you eat more) but this is usually the best way to eat breakfast and lunch for me (dinner we eat together at the table).

But I do conciously try to look at each bite of my food before I put it in my mouth, so at least my brain knows there is food coming.

Will focus on eating slowly and mindfully again today, good reminder!

Carine
the Netherlands

CURRENT RUNNING PR's:
10k: 0:56:05
15k: 1:26:45
HM: 2:04:52
M: 5:08:38



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3/5/17 4:48 A

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Thank you for sharing Kriszta, that's inspiring! I may try the timer idea too.

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3/5/17 4:14 A

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This was an eye opener for me.
I have reached and maintained my goal weight without noticing that I was eating way too fast.
Yes, I knew I was a fast eater but never occurred to me it was not OK.
After reading about this, I put a timer in front of me and was shocked to see I inhaled my meals in 7-8 minutes! So for many weeks I ate with the timer in front of me, determined to make the meals last at least 15 minutes. Oh dear, did that feel like eternity...
But I thought, hey, I was looking forward to this meal all day, it makes sense to enjoy it longer!

Also, I used to pay no attention to he sight, smell, taste and texture of food... what a waste!

I must confess, after a few days of focusing only on food while eating, I returned to reading (mostly SP blogs and message boards) between bites, but ever since I have eaten my meals sitting down, slowly, noticing every bite, and it gives much more pleasure and satisfaction than my old habitual way of eating did.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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1/12/17 6:06 P

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i love the "turtle" sweet reminder! !!

Learning to care for myself like I would for my grand babies :)


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KAREN25's Photo KAREN25 Posts: 271
1/8/17 2:29 P

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I am working on slowing down and eating mindfully. I have simply not taken the time to eat slowly or mindfully. I have always been in a hurry. I have set up a sticky note to record my time and made a response card. I'm making a bit of progress. To remind me to slow down, I have placed a very small amethyst turtle at my seat at the table.

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1/8/17 7:40 A

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Congrats to learning and practicing this great skill!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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1/7/17 8:36 P

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Day 5 of Beck Solution is eating s-l-o-w-l-y and mindfully. This is a lot more work than ya think.

I started eating s-l-o-w-l-y several weeks ago while reading Mindful Diet by Wolever and Reardon. I started by setting a timer for 20 minutes ... just to gauge my "speed" of eating. I put down my eating utensil in between bites. And reduced distractions ... NO computer, phone, reading while eating ... Ok, I do watch TV sometimes.

This is TMI (too much info). My tummy really, really likes eating s-l-o-w-l-y.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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1/3/17 4:45 P

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This is something I've been trying to focus on. Coincidentally, the results of an experiment between 2 groups - one set chewing each mouthful 15-20 times and one chewing 35 times - showed the longer chewers consumed 25% fewer calories but felt just as full as the quicker eaters over a timed period. 35 chews must be pretty mushy(!) but I'm sure the stomach would be grateful.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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12/23/16 10:01 P

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This is my bugaboo. I made two response cards for this, and I'm going to read them before every meal and with my ARCs. To slow down I liked the idea of timing and trying to make it longer each time.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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12/14/16 1:04 P

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It takes time to master these skills, it is good you take it slowly and dedicate enough time.
emoticon
I remember the first time I reached Day 5 in the book, I used to wolf down my meals in 7-8 minutes, without paying attention. I had to use visual reminders and a clock in front of me to be able to make it 15 minutes, gradually - but the more I practiced, the easier it has become.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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12/14/16 10:17 A

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I did not do well eating slowly and mindfully yesterday, I am doing day 5 over. I know there will be assignments I will have to do more than one day to get it. I did not do well eating sitting down either. I am taking it slow.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008
www.sparkpeople.com/myspark/g


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11/15/16 9:43 P

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I read my list of reasons to lose weight and I sat down and ate everything slowly and mindfully. The slow and mindful eating will challenge me for a long time. I eat very fast. I will be glad to learn to eat slowly.

Today I give myself credit for getting off the bus one stop early to have a longer walk to work, taking the stairs, staying composed during a tense meeting at work, tolerating feeling hungry in the evening.



Monica

Central Time Zone


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,695
10/15/16 9:55 A

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In case you need more encouragement to eat slowly and mindfully, this article was featured n today's Best of Sparkpeople email.
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=963


**Kathleen
___________
2 Peter 3:9


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10/13/16 11:04 A

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I used to eat very quickly but since my first go round with Beck in Aug of 2015 I now am one of the slowest at the table. I really notice that my hunger after eating has decreased! I sure want to keep up this habit!

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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10/13/16 7:45 A

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Ouch! and Yikes! and Boy, do I need this!
I still "attack" my food and eat with "urgency."
So many great comments here. Thanks to all who have posted. I try to dismiss this one as unnecessary...but so many contribute this one to weightloss and successful maintence. I recommit to working on this...

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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10/6/16 12:34 P

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Sit, eat slowly and mindfully

I'm trying, but I still catch myself snacking while standing without thinking about it. At least I'm realizing my mistake after I've done it. Hopefully, I'll start to catch myself BEFORE I snack while standing.

I eat slower if I'm sitting and thinking about my food, than if I'm grabbing a snack standing up.



Edited by: IGNITEASPARK at: 10/6/2016 (12:37)
AZULPAPEL's Photo AZULPAPEL Posts: 207
10/5/16 9:51 P

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I have to resort to tricks for this one - I'm usually just so excited about eating! I've lately been using water to help me out. I take a sip every few bites, and doing so triggers a "Okay, I'm going to really enjoy this next bite" response. I still occasionally wolf my food, especially lunch, but I've improved and will, hopefully, continue to do so.

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10/5/16 9:21 P

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Eating slowly is difficult for me. There is a joke between me and 2 girlfriends I went to N.Y.C. with. Two of us were fast eaters and one was not. We were constantly waiting for her to finish. We would eat all our food and when we looked up from our plates there she was - doing what we asked? What on earth is taking so long? We all laugh about it to this day maybe because it makes fun of us for eating so fast!

When I have my father for dinner weekly there is no conversation at the dinner table because, well, that has been his habit since I was a child, but also because since he had a small stroke some years ago he needs to pay close attention to his chewing. My DH and I are done eating long before him. It is painful for us it takes him so long to eat. The last go around with Beck I thought I would make it a silent game with myself to eat at slow as my dad. I couldn't do it. And I decided it was o.k. if it didn't take me 20 minutes to eat my meals. For me, the more important part is to be mindful when I eat about what I am eating.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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10/5/16 9:02 P

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It's been a long day, so quick post before I fall asleep. Eating mindfully today made me aware that my salad greens are no longer fresh. Bleh.

She believed she could so she did.
- R.S. Grey


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10/5/16 5:10 P

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Eating slowly and mindfully encourages reflection and eating for what our body needs rather than for emotional reasons.
Eating mindfully and slowly encourages portion control, we think about what and how much we eat, and we don't stuff mindlessly.

Eating slowly and mindfully gives us an opportunity to give ourselves credit for making a healthy choice.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/5/16 4:32 P

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I used to eat very fast and still have a tendency to do so, when midfulness slips.

This practice began in Junior High. I worked in the cafeteria during our lunch break. This left me with 10 minutes to eat and get to class. It has taken a concerted effort and mindful attention to change it. But, I'm giving myself credit for progress made.

Eating slowly and mindfully, sitting down brings a sense of peace to the dining experience for me. I find the sense of peace to be another form of nourishment.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight,116.5(+/- 3% = 113.005 Ė 119.995)

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD


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10/5/16 3:51 P

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Day 5 is done!
I'm doing so much better than before my first reading... I deserve credit for that!
Wrote blog post as it is too long.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6246860


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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10/2/16 11:08 A

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Yes, MY husband and I are both fast eaters. I think it became a habit when we worked and only had a half our to get everything done at lunch.
This one I am working on.
You should see me eat ice cream. emoticon

Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33-34-35
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time



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9/3/16 4:27 A

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Wow, success on the first day!
It was a tough one for me, I used to eat my meals in 6-8 minutes, way too fast...
I used reminders to overcome fast eating: food mat, timer, fancy napkins... and they helped a lot.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


318 Maintenance Weeks
 
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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,044
9/2/16 9:47 A

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This step tends to make me nervous as well.
But i am giving myself credit emoticon for working on it.

P.S. after trying it again for good, i find it actually relaxing.

P.P.S. I even did not finish my portion!!!! a first!!!!

Edited by: SERIOUSLIM at: 9/2/2016 (10:35)
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8/11/16 2:13 P

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Really, really, really tough one for me. I'm the fastest eater I know, and to make things worse, my partner is the s-l-o-w-e-s-t eater I know. I can finish a meal before he's had 3 bites. My anxiety seems to go up even when I think about eating slowly.

But I AM trying! 3 deep breaths before I begin and a deep breath between each bite. setting my fork down, sipping water and engaging in conversation.

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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BJMC01's Photo BJMC01 SparkPoints: (12,324)
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3/18/16 10:18 A

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Rattoac... I am following along on the Beck pink book also. I have been reading the past posts here and looking for someone who is at the same stage.
Day 5 eating mindfully and slowly has been hard. I have noticed I eat too fast. I am going to try the suggestion of adding celery and carrot sticks to my plate as a reminder to slow down.

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RATTOAC's Photo RATTOAC Posts: 115
3/16/16 1:54 A

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I'm so guilty of watching tv, or playing with my phone while I eat. I should give that a whirl tomorrow. Slow mindful eating. That sounds nice. It suggested using chop sticks and timing meals. Maybe I'll give those things a try.

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FLYINGHAWK1952's Photo FLYINGHAWK1952 Posts: 155
10/20/15 7:15 A

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I think I will enjoy this day. I'll put my sticky note on the dining room table - where my plate goes.

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SEAJESS's Photo SEAJESS Posts: 3,825
7/11/15 1:51 P

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emoticon ANITAJJ, love the celery bite spacer idea! I'm going to try that.

Jess
Seattle WA

The beauty of the mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 10,052
6/4/15 2:13 P

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I always do so much better when I eat slowly and mindfully! Absolutely crucial skill for me.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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MAUITN's Photo MAUITN Posts: 14,933
6/4/15 7:53 A

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I'm better than many, but not as good as I could be. I will be away at a high school reunion this weekend and will work on this.

Earnie - Monteagle, TN
5% Spring Champions in the Kitchen Challenge
2017 5% Spring Challenge
5% Winter Champions in the Kitchen Challenge (In-progress)
2017 Winter 5% Challenge
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I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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