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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/31/20 3:09 A

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I need to revisit Day 5!
When I'm stressed, I eat faster and pay less attention.
Reading online news used to be a relaxing activity for me.
Now that news are mostly about COVID, they are a source of stress - and somehow I try to relieve that stress by eating quickly, despite knowing well that eating relieves stress ONLY if I eat slowly and mindfully.
So, desired stress reduction is not happening...
What do I do normally when I don't make progress?
Yes, I make an effort to do it FASTER.
And it is working in many areas of life.
It is not working with eating.
If I want less stress and more peace (and I do) then I need to abandon this knee-jerk reaction, and do the opposite: designate MORE time to eating, stay in the present, and focus on the physical sensations and comfort arising during the meal.
I recommit to eat slowly and mindfully. and pay full attention to every bite, at least for the duration of 3 breaths, aware of my intention to reduce stress.

Edited by: KRISZTA11 at: 3/31/2020 (03:14)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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IMEMINE1's Photo IMEMINE1 Posts: 9,225
3/14/20 8:33 A

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I do have to learn to eat more slowly.
I got into the habit of eating fast when I worked and had a half hour to eat and run errands in between. I did that for over 20 years.My next job for 12 years was at a desk and I ate while working.
I will work harder on eating slow and mindfully.
emoticon

Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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AEGISHOT's Photo AEGISHOT Posts: 4,996
3/9/20 5:26 A

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Thank you for this Post Kriszta, I had always questioned facing my food squarely and not rushing the food simultaneously, it is almost impossible for me and I had almost giving up on taking time to eat mindfully without becoming overly bored during my meals. For me getting something done like reading or posting still helps me savour every moment without becoming bored and irritated with the food eventually. I am sure to measure portions before eating and when I am done, I am done

Temmy, Nigeria

My Personal Blog www.aegishot.blogspot.com

Like My Facebook page web.facebook.com/FitMercy/

I can do all things through Christ who strengthens me.


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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3/7/20 3:57 A

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This seems so closely related to eating sitting down. It's about paying attention to what is going into my mouth.
I do eat fast. Usually because I have somewhere else I need to be quite quickly! But, meals can last a long time because we have a four year old who eats slowly. I think there is definite scope for me to put my fork down between meals.
Or my sandwich down at lunchtime. Having actual scheduled meal times also helps, as does designated spaces to eat. I could try to focus on only eating lunch at the university canteen, or outside, rather than my office. We already mainly eat dinner and breakfast and the dining room table - but someone else mentioned about laying the table and making it look beautiful. I like that idea.

Day 3: no iPad at bedtime.
Credit: I think I can safely say I have stopped bouncing up and down the scale and appear to have settled at a stable weight.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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THE_FAE's Photo THE_FAE Posts: 754
3/6/20 9:12 P

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I generally eat alone. so I've found if I sit in silence, I get too caught up in my head and that's not good. sometimes music doesn't let me get out of my head well enough.

So, I listen to my audiobook from the library as I cook and then I set the table with silverware, handmade pottery plates, cloth napkins etc. I track my food, then I sit down.
if my daughter is here, and we eat together, we will listen to music and have a conversation. if I'm alone, I'll have the book streaming in the background and I listen to it. I don't look at my iPhone or a book or talk on the phone, in fact, if I'm on the phone, I say I need to go and eat and I'll call them back. ... and I pay attention to my food.

it really helps me to focus. then I'm not shoveling it in.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,512)
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3/6/20 8:55 A

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Thanks, SUSAN_CDN for the reminder to put small amounts on my fork. My 2 younger daughters, both of who both weigh 110 soaking wet, do this. Reminder to self... its a fork, not a shovel.

Thank you, Kriszta, for the idea of three breaths of mindfulness with every bite. Also the suggestion not to type while actually eating.

Gail
Southern Ontario, Canada
Eastern Time Zone


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/6/20 7:57 A

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Kriszta, that is a great way to train yourself to eat with some distractions.

I used to be a fast eater, always first one finished a meal. Through Beck I learned to slow down and savour every bite. I do this automatically now. What really helped me was that I observed how others ate. My DIL, who has no weight issues, is always last to finish at family meals. So I observed how she ate and I realized that she took a very small amount of food on her fork at a time. I tried it and it automatically slowed me down and by consciously taking small amounts, or small bites I was also more conscious of the taste and texture of the food. Another thing I did was to always try to be the last one to finish my meal.

My husband now thinks I eat too slow. emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/6/20 2:36 A

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Update: originally I intended to not read while food in in my mouth, but I found it is not realistic.
Instead, I commit to pay full attention to every bite, for the duration of 3 breaths.
I find it is very calming. Once the 3 breaths passed, I continue reading something nice and peaceful. No work emails during entire meal. Typing is OK, but only between bites, and only on SP message boards or blogs.
I find this is doable. My breakfast was 33 minutes long.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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JUNEPA's Photo JUNEPA Posts: 14,572
3/6/20 1:14 A

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Something I learned from Beck. I used to eat fast. DH eats fast. Now I am mindful when eating to have a 20-30 minute time stretch from beginning to end.

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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WALKMAMA's Photo WALKMAMA SparkPoints: (37,279)
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3/5/20 9:12 P

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I eat my meals fast. I am going to try the suggestion of setting a timer and working to increase the time used for eating meals until I reach a reasonable pace.

Day 5 to do list:
emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors every time

Monica

Central Time Zone
FUNLOVEN's Photo FUNLOVEN Posts: 2,820
3/5/20 9:03 A

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DAY #5 SLOW DOWN & BE MINDFUL

I remember having sabotaging thoughts about this during past reviews. I am a fast eating and it is definitely a difficult task! It is easy to take 20 minutes when you can stuff your mouth full of an unlimited amount of food, but not so easy when the serving sizes are measured and weighed.

Distractions during breakfast & lunch are minimal - usually reading something. Dinner with DH is during the evening news so the TV is always running in the background which can be stressful at times.

I already drink plenty of water during my meals. I try to remember to set my fork/spoon down periodically. And I am better at recognizing the signs of fullness even though I still plow past them! I am going to start by noting just how long I am taking to eat each meal and make a note in my journal. Then I will start to increase the times in small increments until I reach that 20 minute goal.

To-Do List:

I read my Advantages Response Card at least twice emoticon
I read other Response Cards as needed emoticon
I ate slowly, sitting down, noticing every bite Most of the time.
I gave myself credit when I engaged in helpful dieting behaviors Every time.

Note:

We have eaten dinner very late for 2 nights in a row and this is interfering with my mindfulness as I gobble down my food. I also, even though I am reading my RCs twice daily, I need to read them closer to meal time so that distractions don't cause be to forget. I'm feeling good about the progress I'm making.



Edited by: FUNLOVEN at: 3/6/2020 (13:08)
Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
3/5/20 8:56 A

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Mindful eating actually improves the dining experience tremendously. I used to be a slow eater and in those days I was a lot thinner. But I find I pick up on the energy of those around me. My DH is a food wolfer. Not to blame him for my bad habit. Not at all. But a lively dinner conversation and a wolfer companion are a combination that contributes to my own mindlessness. I have to practice this with determination...or mindfulness. ;)

Edited by: QUEENOTHEFOREST at: 3/5/2020 (08:57)
Mary

Cape Cod and Western Massachusetts

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


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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,512)
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3/5/20 8:37 A

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I've been slipping up on this one too. I have to get back at drinking a few sips of water after every 2-3 bites of whatever I'm eating. My husband is a slow eater, and when I finish before he does, I'm tempted to go for seconds. Need to slow down, starting today!

Later...
Didnt do too well with this today. We expected 35 at our Lunch & Learn presentation, but had 55 show up! Lots of scrambling setting up extra tables & chairs, setting,them, finding extra food... there wasnt enough food for the volunteers to have lunch, so I ate a couple of cookies on the run, then after I got home cooked myself some fish. Then I ate some unplanned cashews.

Adjusted my plan for the rest of the day and ended up within SP ranges for calories, fats, carbs, protein and fibre.

The good part was that I got in more than 5000 steps before noon.

Edited by: MARITIMER3 at: 3/5/2020 (18:49)
Gail
Southern Ontario, Canada
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,785
3/5/20 7:46 A

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Day 5: Eat Slowly and Mindfully

Eating slowly and mindfully is by far one of the most effective steps in my weight loss success. However, over the past 12 to 18 months I've fallen back into the old habit of eating fast especially at home. Inevitably, I gained unwanted weight. I tend to do better when eating out.
Going forward, Im going to remove distractions and concentrate on eating, no TV or computer. I will use a timer app (EatSlow) and post a notecard at the kitchen table where I have most of my meals to remind me to slow down, eat slowly and mindfully.

This is a difficult task, but for me, it is well worth the effort.

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
AURA18's Photo AURA18 Posts: 11,262
3/5/20 7:45 A

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emoticon Google image
I'm out of practice! Back to Basics emoticon Set timer emoticon
1) Small Bites! chew 20-30 times u.nu/rdfh u.nu/oueat
2) Put down utensils between bites and use smaller plates
3) Drink water 30 min. before meal helps digestion u.nu/2zom
"a lot of hunger is mistaken thirst" u.nu/atqg
Podcast best of Charlene health and fitness show u.nu/zvne


Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/5/20 3:27 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on here!
How do you feel about eating slowly? Do you have any sabotaging thoughts?

Day 5 to do list:
__ I read my Advantages Response Card at least twice emoticon Day 6: Find a Diet Coach
__ I read other Response Cards as needed emoticon
__ I ate slowly, sitting down, noticing every bite
Most of the time emoticon (sitting down always - at lunch not so slowlly, and I did read work email - one step at a time!)
__ I gave myself credit when I engaged in helpful dieting behaviors
Most of the time emoticon

Personal note:
Before I read Beck Diet Solution, I used to be a very fast eater. I finished my meals in 6-8 minutes. I set up a timer and aimed for 15 minutes, felt like an eternity. In 3-4 minutes I was halfway through my meal, so I had to eat the other half really really slowly.
I still eat my breakfasts very slowly, but I must admit I eat lunch and dinner rather quickly again. So, in the next 10 days I'll use a timer again at lunch and dinner and commit to avoid distractions when I'm chewing food. I do read between bites, but only things that do not make me stressed. I will not read work emails and will not type anything during the meal. (huh, this clearly shows what went wrong in the past 6 months!)
I created a Response Card too.

Edited by: KRISZTA11 at: 3/6/2020 (02:36)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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ANYTIMEILIKE's Photo ANYTIMEILIKE Posts: 218
10/8/19 8:13 A

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I frequently do eat slowly but need to make exceptions less often. I am not that mindful most of the time. I will make a Beck reminder card for this.

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IMEMINE1's Photo IMEMINE1 Posts: 9,225
10/7/19 8:37 P

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I am working on eating slower and mindfully.
I got into the habit of eating fast when I was working and only had a half hour lunch plus errands to do,etc.
I still eat fast but am getting better.

Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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SUZYB53's Photo SUZYB53 Posts: 591
10/7/19 8:59 A

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I’ve been in a resistance mode - aware of the habits i want to change and mindful of not doing it. I will see if I can join in by starting with eating mindfully and slowly.

This turtle is to remind myself that slow but steady wins the race.


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AEGISHOT's Photo AEGISHOT Posts: 4,996
10/7/19 4:07 A

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I eat fast because I despise cold food. So I tend to finish it before the food gets cold. I am doing this today by dropping my spoon after each bite and get to munch on the food for longer.

Temmy, Nigeria

My Personal Blog www.aegishot.blogspot.com

Like My Facebook page web.facebook.com/FitMercy/

I can do all things through Christ who strengthens me.


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JUNEPA's Photo JUNEPA Posts: 14,572
10/6/19 11:47 A

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Eat like a gourmet, not a gourmand - I like that !!

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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THE_FAE's Photo THE_FAE Posts: 754
10/6/19 8:56 A

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I think when I forgot to eat slowly and mindfully is when I gained my weight years ago.
I used to eat slowly and mindfully. I then got in a relationship with someone who ate so fast that my son and I couldn't look at him. it was disturbing. I tried to encourage him to slow down.

I ended up eating faster and so did my son. then I ended up with eating more because I was eating faster. that was the beginning of the weight gain. a bad habit.

Now, egardless of what I have going on am doing my best to capture that good habit of slowing down. paying attention to the taste and the amount I am eating. I have to pay attention.

I want to eat like a gourmet, not a gourmand.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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10/6/19 8:42 A

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I find this hard. I remember the habit most when I watch my son eat. It takes him ages to eat food. And I try to pace myself with him.
I love the idea of making it special. Having a napkin and nice cutlery, but I struggle to put that into practice. Especially with lunch, which is usually a quick sandwich.
I think I want to try this with my afternoon snack, though. Somehow the hours of 4pm to 6pm are a zone of grazing and utter unawareness of what is going in. Perhaps if I turned it into something special that would make a difference.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/5/19 11:06 P

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Before Beck, I was a fast eater...always first to finish. During my first reading I really became aware of this and I had a difficult time trying to change. One day I watched my DIL as she ate her dinner because she is always last to finish, and I noticed she put a very small amount on her fork at a time. I started doing that and it really helped me slow down and become more mindful. I would say that I now eat slowly and mindfully about 95% of the time. Proof that practising Beck techniques works.

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TOWHEE's Photo TOWHEE Posts: 6,876
10/5/19 10:48 P

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This is the one lesson from the March reading that I've taken to heart. I'm doing much better at taking at least 20 minutes to finish a meal and sometimes it is even longer.

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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,512)
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10/5/19 10:43 P

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Like some others here, I started to eat quickly when my children were small. I was up and down from the table so often with 3 little ones that I cant remember really enjoying my food; just shovelling it in.

When I was working, many times I ate at my desk, not paying much attention to the food as I continued to do work. Either that, or a group of us would go to the food court in the mall below our office building and fill up on fast foods.

Lots of bad habits to relearn. Perhaps it helps a bit that Peter eats very slowly, and by slowing down myself I might not go back for second helpings.

Gail

Edited by: MARITIMER3 at: 10/5/2019 (22:44)
Gail
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JUNEPA's Photo JUNEPA Posts: 14,572
10/5/19 10:25 P

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Day 5 - Eat Slowly and MIndfully

Today I ate supper slowly and mindfully and it took me 25 minutes. I find it works easier for me to put the mindfulness into assembling what I am going to eat, and then I slow down my eating of the meal by doing this and that during the meal, like starting to clear the counters and loading the dishwasher and finishing up cooking what we eat later in the meal so it comes to the table hot. Actually sitting down with my whole meal in front of me and eating that slowly was really really hard.

When I feel like eating quickly, and to remind myself to eat slowly, I am going to remember at the beginning of the meal, it takes about 20 minutes to feel full and I want to feel full when I've eaten enough for fuel and nutrition.

Today's to-do list

-- I read my list of reasons to lose weight twice
-- I read other response cards as needed - Do it Anyway and Eat Mindfully
-- I read everything slowly, sitting down, and noticing every bite - most of the time - I caught myself eating some croutons before lunch standing up while I was setting the table
-- I gave myself credit while engaging in the following helpful dieting behaviours -
#1 planning and eating nutritious home-cooked meals #2 keeping up with the Beck Trek #3 planning my exercises for today and doing them



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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WINACHST's Photo WINACHST Posts: 2,549
10/5/19 9:40 P

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@AMUSICALLIFE - I love the cookie monster picture. Many times I am shoveling my food in so fast that I often wonder what I look like - Now I have a visual - haha

Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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WINACHST's Photo WINACHST Posts: 2,549
10/5/19 9:37 P

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This is my favorite exercise - especially when I am eating salads with different tastes and textures, sweet and bitter, crunchy and smooth, etc -

Nancy
Central Minnesota
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Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,970)
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10/5/19 7:28 P

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Yes. I need to pay more attention to eating slowly and mindfully. I didn't do badly today, but I could do better. It helps. In the past it has helped me but it is easy to forget.


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

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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 62,107
10/5/19 11:41 A

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This chapter isn't a problem for me. Now that I am retired, I eat all my meals slowly. Won't put another bite in my mouth till I finished chewing and swallowing what I have.

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
10/5/19 10:35 A

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Eating slowly is not a problem for me. I'm always the last one done.
Eating mindfully can be a challenge sometimes, particularly when I fall into stress eating.

My sabotaging thoughts sound like this:
"I have to eat my breakfast while I'm getting things ready for the day." TRUTH IS I can take momentary time outs to really pay attention to a few bites of my breakfast before returning to my morning tasks.
"I'm hungry and I'd like to have a snack while I check my emails after work." TRUTH IS, if I do this, my snack disappears without my noticing, I'm not done with my emails, and I have more snack. I really must have a controlled snack, and THEN tend to my emails.

The author notes that for many of us it is not practical or sustainable to completely rid our eating time from all distractions. This time around, I'm focusing on taking the necessary mini time-outs to notice and savor each bite.



Edited by: KBEHNKE81 at: 10/5/2019 (12:27)
**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


BCHARIE's Photo BCHARIE Posts: 13,289
10/5/19 8:22 A

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As a nurse I learned to eat fast because.....well, you aren't going to get much time, period. Since I retired I have slowed greatly. I am going to a wine pairing tonight. That is an incredible 3 courses with wines paired with each food. The last time my girlfriend and I did this it was a slow, relaxed time to savor each flavor. Learning to appreciate and savor each flavor with every meal is important and I will continue to practice this sort of "BE HERE NOW" approach to eating. One thing I noticed when working, someone would bring an item for the nurses...a treat... I would gobble it down and not even notice if it tasted o.k. After my first reading of Beck, I started asking people to taste it and rate it. If they gave it a low rating I wouldn't try it, if it got a good rating I would savor a bit of it. Treat my taste buds with respect!


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 580
10/5/19 8:11 A

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I have noticed that cold foods, like a sandwich or fruit, I can eat very quickly Hot foods, I have to slow down. This morning I made myself a hot bowl of oatmeal, with apples, almonds and a touch of cinnamon. I believe that types of foods can help you slow down. Something well made , like a pot roast in a slow cooker with veggies makes me savor what I am eating, whereas a peanut butter and jelly sandwich I can eat in about 4-5 minutes or less if I am really hungry or rushed.

a candle and cloth napkin can be my reminders to slow down. Those would be placed on a table in a fancy restaurant and would make me aware of some dinner, elegantly prepared, is about to be given to me. And remind me that I am eating in front of others. Not to eat like the cookie monster is my goal today and always


Edited by: AMUSICALLIFE at: 10/5/2019 (08:15)
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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on the Day's message board here!
How do you feel about eating slowly? Do you have any sabotaging thoughts?
You may find helpful ideas if you scroll down to see posts from previous group readings.

Day 5 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time

Personal note:
Before my first reading I had no idea how quickly I was eating, and it never occurred to me that it was a problem.
At that time I set a clock in front of me, and was shocked to see I had finished my dinner in 6 minutes... so I kept the clock on the table, and saw that usually I finished meals in 6-8 minutes.
Then I committed to eat meals in 15 minutes or more. Wow, that felt like an eternity... which was ridiculous, my problem was wanting to eat all the time, why would I want to finish quickly... still, it was a very strong, lifelong habit.
I wrote down meal start and stop times, I used nice food mat and red napkins, and gradually I slowed down.
Today's breakfast took 27 minutes for me, I feel fully satisfied, and I know the feeling of fullness will increase further in the next hour (a sensation of pleasant warmth around the solar plexus, not distension).
emoticon

Edited by: KRISZTA11 at: 10/5/2019 (04:21)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/6/19 5:06 P

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This lesson is very timely. I am taking my book to DH's Dr. appointment and re-reading it then. Doesn't seem to be enough hours in my day lately and rushing through meals is a habit I do not want to take hold.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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But ourselves." unknown

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9/4/19 11:54 A

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This is always a good reminder. My day yesterday was hard and I was very aware of using food as an escape valve. I avoided succumbing for most of the day, but by the evening it was just too much. This was the opposite of eating slowing and mindfully.

Here are some sabotaging thoughts and some helpful responses that I can use in the future.

Sabotaging thought - Gulping this down will take my mind off of all the stuff I am dealing with.

Helpful response #1 - Really paying attention to what I am eating is another way of taking my mind off of all the stuff I am dealing with.

Helpful response #2 - If I take the time to eat slowly and mindfully, my mind will actually be in a different place by the end of the meal.

Sabotaging thought - I am too tired to prepare a nice meal for myself.

Helpful response - That is ridiculous. In fact, I have been taking care of myself. I have planned ahead and I have kitchen full of nice food that I have ready for instances like this.

Sabotaging thought #2 - I am too tired to sit and the table and eat mindfully.
Helpful response - If I am too tired to eat mindfully now, I can do something else and eat a little later.




This turtle is to remind myself that slow but steady wins the race.


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I no longer eat mindlessly in front of the television. When I eat it's sitting down and I'm enjoying every bite. Sometimes I'll journal while I'm eating or I'll read about nutrition and learn and feel good about what I'm eating.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
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I think I started eating quickly when I had 3 small children and a husband on shift work, and I seemed to be always hopping up and down from the table. Then, because I don't like being finished when others are still eating, I started having second helpings. BAD HABIT.

My plan is to take smaller bites, put my fork down after every 3 mouthfuls, and drink some water.

I am trying to actually taste the food instead of just shoveling it in.

Our daughter has invited us to a St. Patrick's Day supper at her house tomorrow, and I will try hard to stick to my plan.

Gail
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WHATSASIZE8's Photo WHATSASIZE8 Posts: 405
3/11/19 1:16 A

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I'm going through my Beck days slowly because I have very limited time for reading and spending "me time" at the PC. I so appreciate what you all have shared so far! I used to eat slowly; I used to be the last person to finish her food. I'm not sure when that changed for me, but now that I'm more aware of it I can take steps to change it. I like the idea of finding my baseline and making an effort to extend out the eating window gradually. I'm working on it.

Sonya
Baton Rouge, Louisiana
Central Time

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TOWHEE's Photo TOWHEE Posts: 6,876
3/6/19 12:53 P

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This is the habit that I need to develop. I remember my Mother nagging me about gobbling my food. She would remind us to chew 20 times and put our forks down between each bite. Well 60+ years later, I'm finally doing something about it.
Oh, I do remember when I first started gobbling. I found my Baby Book and in it was a picture of a toddler "Gobbling down his peas". Hmmm, I guess I'm supposed to gobble instead of being picky. Thanks Better Homes and Gardens (NOT).

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3/6/19 12:18 A

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Thanks so much for your leadership and your thorough overviews Kriszta !!

LifeChangz and TNCountryLife, love love love your graphics.

So many helpful and interesting comments, this is an awesome Beck Trek group :)

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


I eat breakfast and lunch slowly and am not very hungry at those meals. I am really, really hungry just before supper, so I eat strategically and a little bit while preparing supper, which helps the the supper eating interval last longer and myself to not be so ravenous when I sit down for dinner. Pre-dinner eating starts with 2-3 cups of low calorie drinks, usually kombucha or rooibos tea, and then I have some veggies that don't have too many calories, but have fibre and take time to eat, like carrots, celery, brussel sprouts, broccoli or cauliflower.

I didn't eat slowly pre-Beck = before Oct 2016 and now this habit is part of my wellness arsenal.

Edited by: JUNEPA at: 3/6/2019 (10:52)
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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emoticon Realistically, other things are always going on during meals ~ and I do find it tremendously helpful to pause enough to notice what I'm eating; the flavors, textures, smells, the prettiness of the food and feel more satisfied when I do. I do not have 20 min rule per se, I just can't do that... but I do try to pay attention and enjoy, each and every bite... and it helps :)

emoticon emoticon emoticon Smile between bites.
~ read this little tip in Diabetes Health Monitor & love it! It is happifying!

"Smiling triggers a change in brain chemistry that helps clear negative feelings" says Susan Albers [may have written a book on mindful eating] "Even a fake smile can trick your brain into thinking you're happy." So, if you're eating for reasons other than hunger--e.g., anxiety or sadness--the smile can bring on a contented feeling that can help curb emotional eating.



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3/5/19 9:38 P

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I can remember so many times when dieting, and I'd think about food constantly. Because I was cutting back on calories and trying not to snack between meals, when it was finally time to eat, I'd sit down and just lay into the food like a starving monkey-- gobbling it down, shoveling it in. And then suddenly I'd see my plate was empty. Where did it all go? And now I had hours til I could eat again. (sigh)

I've been practicing eating slowly for a while now, and most of the time I do fairly well with it. It's good to revisit this though, and actually "time" myself to see how well I'm really doing. Sometimes what *I think* is not the same as what *I actually do*.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


AURA18's Photo AURA18 Posts: 11,262
3/5/19 8:50 P

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Day 5 - Eat Slowly and Mindfully * Ongoing practice...
emoticon Timed meal: salmon, mixed greens, ghee emoticon 20 minutes
Noticing color, flavor, smell, texture and nutrients the food provides.
emoticon I can write in my food journal while I eat
- this is a healthy distraction to wait 20+ minutes.
emoticon If I catch myself standing or eating fast - I can drink water.
This works everywhere I go - carry water or find a fountain
March 5th
Today's practice at Coyote Moon lunch and talk on peripheral neuropathy
Salad right away then meal served one hour later (speaker didn't want people leaving early). Very slow eating while listenting to talk and taking notes.
emoticon 6 ways to practice mindful eating u.nu/uoar
10 Amazing Ways youtube.com/watch?v=2IQiK2pYNWQ
9 Strategies youtube.com/watch?v=oJSpQHcJfKs

Edited by: AURA18 at: 4/3/2019 (12:58)
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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 558
3/5/19 6:43 P

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Day 5 is def a challenge for me. Good news is that trying to be more mindful, I finally was able to sit down for every meal today!

Slow and mindful is still problematic:

I simply eat very fast: breakfast was gone in 8 minutes (I took more time to drink my cup of coffee than to eat); lunch was over in 15 minutes; my snack disappeared in matter of seconds and I forgot to time dinner.

I tried to avoid distractions (no books, SP, TV), but I could do nothing to stop my mind from focusing on everything else really, also some anxious thoughts accompanied my meals today...And I even felt a bit deprived to have breakfast without SP and lunch without my fav series. I gave in and watched a tv-show at dinner... It's strange because I focused on my food more at dinner with a distraction than in the other meals without distractions.

I appreciate that Beck says it's impossible to eliminate distraction long-term, but I'd like to be able to do that once in a while, without feeling like I'm being punished...

Kriszta, I've never realized it before reading your post, but my life right now is just as you described it: I think about food all the time and when it's finally time to eat I gobble it so quickly, i almost have no idea what I'm eating... This is absurd! Thanks for opening my eyes on the matter :)

Fran
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3/5/19 4:00 P

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GOAL120A- I feel ya. I'm the same way. Fast. Fast. Fast. In everything except walking and running, lol.

So this is an important step for me. Hubs and I don't really eat at the table--there's just the two of us--so we eat in the living room with the TV (I know it's a distraction). I've got a digital clock there that allows me to see what time has passed. 20 minutes is a lot of time, but the book is right--I do feel fuller and ready to stop.

Edited by: CD23815638 at: 3/5/2019 (16:00)
JMARIES51's Photo JMARIES51 Posts: 3,105
3/5/19 1:25 P

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Day 5 Eat Slowly and Mindfully

This is one lesson that I work on continuously. I mastered the part about letting your meal last 20 minutes so that the mind can receive the message that food has been consumed. I do chew my food more and stop and put down cutlery - taking a pause or break. Now what I am working on is judging when I am just close to full without overeating.

In my experience my whole use of food has been screwy my whole life. So I think all these new habits are really important to know or become aware of what the purpose of eating is. So these are the things I think about while I am eating slowly and mindfully. I want to feel the texture, taste all the nuances of the food and enjoy what I am eating - while at the same time gauge how my body is responding. It really does require slowing down and it doesn't feel natural, but like with all new habits, it takes time to make them part of your life.




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Food tastes so much better when eaten slowly and mindfully. Decidedly, the best way to live!!


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

www.sparkpeople.com/blog/blog.asp?po
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3/5/19 12:41 P

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I do everything fast. I type fast, I walk fast, I talk fast and yes, I eat fast.

I rarely meditate or slow down. It's me. .. but that is a habit and habits can change.

That's what I am doing today.

My notecards have to be stronger and more personalized for me to not just run through them day to day. I wrote more personalized digital reminders on my phone. Sometimes, I think through them, most times...not
so I am writing alarming frank true insights to "kick me in the gut" and make me pay attention.

Today. I am eating lunch with friends. I already looked at the online menu and realized almost everything is a disaster in calories and out of balanced proportions. I chose a pretty smart meal and I will order this without looking at the menu.

I will do my best to eat slowly and mindfully in a crowded restaurant full of rushed waiters and patrons waiting to be served. Notecards are on hidden on my phone.

Eating at a restaurant gives me an opportunity to eat in a "fancy" place where I will be seen eating. So good manners can be practiced here. That is the only plus for a restaurant!!

Credit. I planned out my meals today. I read my cards today. I logged my food in today.

For me, a calm environment is essential for eating slowly. I will be tested.

Good luck everyone today


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


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I am alone in the house for a few days. I will have to prepare healthy meals and eat slowly and mindfully while sitting down! It is a challenge.



Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
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PMEYHAUS's Photo PMEYHAUS Posts: 204
3/5/19 10:22 A

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This is a constant challenge for me, and has been all my life. Kriszta, I like your perspective about focusing on the food while you are eating it - and thinking less about it the rest of the day.
I also like the idea of making my meal last at least 15 minutes.

Today I WILL sit down at a fully set table. And I will set that timer. And i will put my fork down after every bite. I will savor and enjoy my repast with all my senses.

Pam
Pacific time zone

Tell me, what is it you plan to do with your one wild and precious life? - Mary Oliver

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale


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3/5/19 10:14 A

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I now do eat slowly and I have this thought before each meal. Eating Mindfully sure goes hand and hand but this is the 1st part because it is in the planning of "what do I want to eat".

Every day is a working day with food emoticon

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
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3/5/19 9:59 A

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I continue to work on this and although I'm doing better, I am not consistent and there is room for much improvement. I now take a moment to give thanks. I have made a paper place mat that reminds me to slow down and try to leave a little something. I may add comments to this place mat and possibly laminate one in the future. I put out a glass of water and actually drink it.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

OLIA_NA's Photo OLIA_NA Posts: 96
3/5/19 9:33 A

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This is definitely a challenge for me and something I continuously experiment with various tactics. Lately, I've been trying to get in the habit of acknowledging a meal before I even start it. I have timely reminders that say "sit down, eat slowly and mindfully"
This puts me into a more purposeful state of mind. Helps me pause during the meal, enjoy a conversation and savor what I eat.

TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/5/19 8:38 A

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I do have to make a conscious effort to eat slow.


emoticon I think maybe playing with my food is a good thing. Cutting my bites up small and pushing things around and contemplating each bite.



Edited by: TNCOUNTRYLIFE at: 3/5/2019 (08:46)
KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
3/5/19 8:14 A

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I'm always the last one done. Slowly is no problem.
Now, *mindfully* can sometimes be a challenge when I'm not alone. Always something to work on.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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3/5/19 3:52 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience here!

SLOWLY: back in 2015. this was an eye opener for me, never noticed consciously how fast I used to eat, only a mild scent of shame sometimes when I ate in public.
So it came as a shock when I started to work on this, set up a timer... and found out I ate my meals in 6-8 minutes.
emoticon
At that time, I set myself the goal to make each meal last at least 15 minutes. Felt like eternity! But I stuck to my commitment... fast forward a few weeks and it became an ingrained habit.

MINDFULLY:
On top of eating very quickly, I didn't pay attention either, I always read a book or newspaper.
No wonder I felt unsatisfied at the end of the meal, and continued eating, until I felt very full and sank into food coma.

Thanks to this chapter, now I eat my meals over 15-30 minutes,
and pay attention to every bite.
I do read between bites, but I make sure what I read is not upsetting but not boring either - so the entire experience is calming and satisfactory, and I'm not tempted to continue eating when my planned meal is gone.

I think day 3 Eat Sitting Down and Day 5 Eat Slowly and Mindfully are one half of good strategic allocation of attention.
We gather all the time, energy and attention we have for eating and focus it into scheduled meals (+-snacks), saying this is My Time to Eat.
The other part of this strategy is being (mostly) free from thinking about food in the rest of the day. Being (mostly) free from struggling when it is Not My Time to Eat is peaceful and pleasant - we will learn about that later in the program.

Looking back, my old behavior was a paradox: I was thinking about food all the time, most of the day, and I could hardly wait to eat... and when it was time to eat, I didn't pay attention to the food and the eating itself. Now I'm doing it the other way around and it is MUCH BETTER.
emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


447 Maintenance Weeks
0
115
230
345
460
CD14456645 Posts: 8,500
1/5/19 1:40 P

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emoticon eating mindfully with distractions is the end goal and reality for me... what helps profoundly is to notice and enjoy what I'm eating, as I eat... remembering to pay attention.... to eat reasonable bites instead of wolfing things down... to notice I am eating so I don't look down for more and find it gone and didn't even notice it while I was eating.... to enjoy the visual beauty & smells of it all - it is all more satisfying :)

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emoticon

Edited by: AURA18 at: 3/5/2020 (07:44)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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11/25/18 4:23 A

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Great observations and insights, Becki!
Yes doing it during vacation and travel is difficult, and it will be easier at home when things are back to routine.
I used to be a very fast eater too and I didn't even realize it before reading this chapter. I had to give this serious effort to change, and setting a clock in front of me was key to success. I aimed for 15 minutes... it felt like eternity at first, but practice helped.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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Gosh! This one is soooo tough for me. I eat like someone is going to take my food for me. I'm honestly not doing a real great job with this. Lots of moving and going with holiday weekend. I did try using it during my breakfast meal. Its going to have to be something I really make an effort on. I hope to get into a routine once the work week starts, where I can put the clock out in front me- I hope to use prompts - like taking a drink or putting my fork down to help me through this one. I've got to slow down and taste my food. I know I over eat because I don't even realize I'm full!

Becki

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11/13/18 2:52 P

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Great plan! Watching the clock was an eye opener for me : )

Kriszta

Goal weight:
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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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CD23815638 Posts: 152
11/13/18 2:08 P

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I take full responsibility for my eating habits, but let me say this...when I was in grade school a million years ago, the amount of recess time was directly proportional to how fast you ate! I always hark back to that--I had a lot of recess ;-).

Anyhoo, I use the stove clock if I'm eating in the kitchen or if hubs and I are in front of the TV (a distraction, I know), I'll use the clock on the cable box to count down 20 minutes to finish a meal. It really helps.

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10/12/18 10:41 A

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Wow, congrats to building up this healthy habit, Emily!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,373
10/12/18 9:30 A

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Like many of the strategies in this early part of the book I used to be really good at thins. I have worked to slow my roll while eating for the past couple of days, putting the utensils down and counting to 10 in my head before picking them up again. I also have drastically cut down on distracted eating which I didn't even realize I was doing. This skill is a really important one.

Emily - Houston, Texas

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10/6/18 6:55 A

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I always feel like I am too busy and am always in a hurry, so this is a tough one for me. I also like to read advice columns while I eat lunch (not sure why...) So... I am going to approach this as a meditation for a few days. Put a candlestick on the table to remind me to slow down. Put down my fork or spoon every few bites and simply breathe. Notice my food, the appearance, the taste, the texture. I enjoy eating, why not savor the experience as much as I can?

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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10/6/18 3:50 A

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Great observations everyone, and helpful solutions, thank you for sharing!
emoticon

I think day 3 Eat Sitting Down and Day 5 Eat Slowly and Mindfully are one half of good strategic allocation of attention.
We gather all the time, energy and attention we have for eating and focus it into scheduled meals (+-snacks), saying this is My Time to Eat.
The other part of this strategy is being (mostly) free from thinking about food in the rest of the day. Being (mostly) free from struggling when it is Not My Time to Eat is peaceful and pleasant - we will learn about that later in the program.

Edited by: KRISZTA11 at: 10/6/2018 (03:57)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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115
230
345
460
36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/5/18 10:57 P

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Aura, thank you for the links, especially the one about eating slowly. I am not there yet , but I am using smaller utensils. so I put less food in my mouth at a time.
Used to be that i would feel deprived by smaller bites. I am getting used to it.
It is really a matter of developing new habits.

I also like the (compassionate) advice to at least slow down if I find myself in the middle of a binge. That is a very supportive way to handle what can turn into a frenzy.

Rachel



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10/5/18 7:21 P

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emoticon everyone for sharing emoticon ideas emoticon
Google image
Day 5 - Eat Slowly - 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.
emoticon Slowly and Mindfully
made reminder mat with responce cards for dining table
PositiveHope's blog is helpful u.nu/ri34 Wendy u.nu/u3k0

Edited by: AURA18 at: 3/3/2019 (06:51)
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10/5/18 7:01 P

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Making this an ingrained habit continues to challenge me. I have placed a recent gift of an almost too shiny, Fall place mat on my table (can't miss it). Since I often forget to bring water to the table, I also plan to leave a glass of water there at all times.

The water should help since I am mindful when dining out because I always drink water and it helps to slow me down as well as fill me up. Another strategy I'm considering is to slice up some carrots and put one on my plate at meals. But then I have to remember to put it on my plate. I am also considering making my own place mat with thoughts like relax, breathe, be present and a bunch more that I have written in my Beck book for future reference.

Edited by: GOCALGAL at: 10/5/2018 (19:02)
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But ourselves." unknown

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10/5/18 6:55 P

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This topic is just what I needed:

1) SLOWLY - another SP member in a different group had mentioned that she went to a meditation retreat and she had to put her fork down in between bites. So just out of curiosity, I tested that strategy out for all 3 meals...I had to remind myself a couple of times OUT LOUD to put the fork down (and then I had to figure what to do with my hands, LOL). It was amazing to see & feel when I was actually satisfied when I wouldve usually eaten my meal quickly and gone back for seconds or looking for a snack. And it was a surprise that at dinner, I only ate half of the salad I bought at Subway. And then today, during lunch, once I started to feel that I was satisfied, I noticed there was food still on my plate. Before, I wouldve just cleaned the plate (that is what I was taught), but it wasnt enough for me to have as another meal, so I just scraped it into the garbage disposal.

MINDFULLY: This is the 2nd day Ive eaten my meals in silence and without scrolling through my phone or iPad while Im eating. Eventually, I will probably add in some jazz or classical music since I find that soothing, but just not the daily news.

So Im giving myself credit today for listening to my body and stopping when I had enough, and for throwing away food instead of stuffing myself.



Edited by: LIONESS627 at: 10/5/2018 (19:01)
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Oh, dear. I didn't read today's Day until 5pm. Need to do it in the morning.

I actually ate breakfast in the car because I had conflicting commitments and no time. So, no, I did not eat my breakfast mindfully although I didn't gulp it. I did a good job eating lunch mindfully, and now that I realize that is what I'm suppose to focus on today, I will completely focus on supper.

I know that when I slow down I enjoy my food more and it is more satisfying.

I frequently find that cutting things into small bites helps me go slow. I cut each of my grapes in half yesterday and I found half a grape was enough of a mouthful and commented to myself that I got to enjoy twice as much that way! Huge mouthfuls

So, despite the poor start today, I'd say I usually deserve credit (maybe a B+) for eating mindfully. Will try to do even better!

I looked ahead so I won't slip that way again. Day 6 is Find a Diet Coach and Day 7 is Arrange Your Environment, so I'll start thinking about those topics now.



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COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,391
10/5/18 3:36 P

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Hi Everyone! Doing great! Keep on plugging away!

So this one, meh, unfortunately i haven't done so well. i get that it does take 20 mins to register fullness, i've had that experience many times. Chewing slowly taking my time, i haven't done a lot of. I am a fast eater,,,Not good, i know! i like how it helps to time yourself. This is something i'm going to have to practice!

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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
10/5/18 10:45 A

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Eating slowly and mindfully is one of the most important things we can learn to do.

I was a fast eater, always finishing first. The last group reading helped me to totally turn that around and I made it a habit to eat slowly and mindfully. I'm consistent about 99% of the time. I'm always the last the finish. Sometimes it is a little embarrassing to the be last to finish, but eating slowly is so ingrained in me now, that I actually find it difficult to speed it up....like when I have to rush to do something else. The key that helped me eat slowly was taking tiny bites. I observed my DIL, who was always last to finish at family dinners, and I noticed she put very small amounts on her fork. I started doing that too and it worked. At first I had to consciously do it and now it is automatic. If you watch My 600lb Life, notice how much those people put in their mouth at one time, pre-surgery. Way too much.

The great thing about eating slowly, is that by the time I'm finished I am totally satisfied. And eating slowly, taking small bites, reminds me to eat mindfully and savor the taste and texture. It also makes me aware if I am really not enjoying the taste and stops me from eating just for the sake of eating.

Eating mindfully also makes you more aware of the signal that you are satisfied and have had enough. When I ate quickly, I wasn't aware of any "signal" that I had eaten enough, I just ate until I felt full. But I ate so quickly that 20 minutes after I ate (when you can actually judge better how full you are) I was too full and I was uncomfortable. I should have stopped eating sooner.

I love eating slowly and mindfully. I never want to go back to distracted, fast eating.

Good luck with Day 5, everyone! You can do it!

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CD23403922 Posts: 2,713
10/5/18 9:16 A

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I'm a pretty slow eater naturally -- my partner always finishes meals way before i do -- but I don't tend to eat very mindfully, so I'm going to make sure everything is cleared off my eating surface and just pay attention to my meal today, and see if that feels weird or troublesome. I'm also going to time my meals today and see how long they take.

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10/5/18 8:52 A

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So many distractions. And I am in a perpetual state of feeling rushed by obligations and stressed by events outside my control. This is a timely tool. Of all the days to focus on eating and eating only instead of news, meetings, commitments and the next thing on my list! My mantra today is keep it simple and focus. In that light, if I can actually pull it off, eating consciously will be a relief.

Mary

Cape Cod and Western Massachusetts

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


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10/5/18 4:14 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience!

SLOWLY: this was an eye opener for me, never noticed consciously how fast I used to eat, only a mild scent of shame sometimes when I ate in public.
So it came as a shock when I started to work on this, set up a timer... and found out I ate my meals in 6-8 minutes.
emoticon
At that time, I set myself the goal to make each meal last at least 15 minutes. Felt like eternity! But I stuck to my commitment... fast forward a few weeks and it became an ingrained habit.

MINDFULLY:
On top of eating very quickly, I didn't pay attention either, I always read a book or newspaper.
No wonder I felt unsatisfied at the end of the meal, and continued eating, until I felt very full and sank into food coma.

Thanks to this chapter, now I eat my meals over 15-30 minutes,
and pay attention to every bite.
I do read between bites, but I make sure what I read is not upsetting but not boring either - so the entire experience is calming and satisfactory, and I'm not tempted to continue eating when my planned meal is gone.


Edited by: KRISZTA11 at: 10/5/2018 (11:23)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


447 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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9/21/18 7:59 A

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Good for you, Brad!
Pre-sunrise walk sounds lovely.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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911BRAD's Photo 911BRAD Posts: 9,509
9/20/18 9:28 A

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Day 5: Eat Slowly and Mindfully

Will be working on my mindful eating techniques today, this one while being a bit of a challenge is certainly doable.

Taking "CREDIT" this morning for mindful thoughts and a cardio walk on the trails before sunrise.

Be well!

BRAD (Central Standard Time)
COOKING WITH FAMILY
TEAM KETO


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9/6/18 7:19 A

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I'm glad you enjoyed those moments of rest!
... and you are a good role model for your toddler too : )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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9/6/18 4:19 A

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I got downstairs, put the coffee on, emptied the dishwasher, started heating the milk for porridge, loaded the washing machine, put the porridge in the milk, began making sandwiches for lunch, made my coffee, started drinking it while finishing off the sandwiches, stirred the porridge, poured it in my bowl, began slicing a melon for lunch, took a bite of my porridge... realised I wasn't sitting down, so I stopped. Took a slurp of coffee, finished slicing the melon. Went to sit down at the table to eat breakfast. Realised I could relax for a bit and enjoy my food.

Then realised that eating is often what I do while I'm doing other things. I think if I can just focus on sitting down, eating slowly and mindfully will follow. I do enjoy my food when I sit and think about it. Now, I probably did eat too fast today. But, I sat down and realised I could enjoy my food for a moment. So, that's one step towards slower, mindful eating.

Sunshine20113
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CD23403922 Posts: 2,713
7/9/18 10:48 A

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The diet I'm on encourages us to chew each mouthful carefully, so that's slowing me down, too.

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7/9/18 3:17 A

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Good for you, eating slowly is so important!
I used to be a fast eater (7-8 minutes per meal) and took me some time and effort to change this.
Now I see clearly that eating fast creates restlessness and a sense of urgency, which makes me want to eat more and more... eating slowly.is more peaceful, pleasant and satisfying.

emoticon


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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CD23403922 Posts: 2,713
7/8/18 2:10 P

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I'm a slow eater, so I don't have a huge problem with this.

When I feel like eating quickly, I'm going to: remind myself I'm worth taking the time to savor my food.

To remind myself to eat slowly, I'm going to: try to take 20 minutes at least for each meal.


SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/16/18 11:04 P

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Very small bites....that is what finally helped me slow down and be mindful.

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6/16/18 10:14 A

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I really like the Mindful Eating image that Aura posted! emoticon
This is something I really need to work on. I spend 2 hours preparing a meal to eat in less than 20 minutes. Last night I worked on slowing down and savoring every bite.

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5/2/18 3:50 P

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Moved-up post

Edited by: AURA18 at: 1/10/2019 (08:56)
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JMARIES51's Photo JMARIES51 Posts: 3,105
4/11/18 3:44 P

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Eating Slowly and Mindfully

Oh how many times have I tried to make this a good habit? It is in every book about dieting successfully. Honestly I totally understand the reasons why this is important. Our digestion starts with chewing the food very slowly combining it with saliva and then swallowing once it is totally masticated. That part seems logical. The difficult part for me is the savoring. As I read through the thread here, it seems that most people have some foods that they find it easier to savor than others. That also seems logical.

So I will continue to sit while I eat with as few distractions as possible.
Set a nice table setting for my meal.
Savor each bite and chew and swallow slowly.
Look at the clock and make my food last at least 20 minutes
Take small breaks in eating if I find I am gobbling up the food too fast.
Drink a glass of water before I start my meal and then refill it to drink along with my meal if needed to slow down.
And finally congratulate myself afterwards for completing another important step.

It just dawned on me that perhaps the ritual of saying a prayer before eating also adds to setting a mood to eat slowly and mindfully. I don't always remember to do this, but I think maybe it is also a positive step. Just remembering to be thankful for the abundance in my life is a way to set a nice peaceful feeling.





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3/17/18 6:56 P

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I probably started eating quickly when my kids were little and I was working full time. There was never enough time, so I rushed the food onto the table, ate quickly, and cleaned it all up again. My husband is a very slow eater, and I must learn to eat more slowly so that I dont go back for seconds. Today was a good day.

Gail
Southern Ontario, Canada
Eastern Time Zone


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3/7/18 2:48 P

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Thanks to reading your posts, I discovered something new about eating quickly and distractions.
For me, distractions are OK if they are peaceful, relaxing and slow, like reading SP message boards, blogs or books - I can eat slowly and mindfully, even slower than without.
But if the distraction is upsetting, I do it quickly, in a hurry... then it speeds up my eating too... and I finish my meal too quickly, not feeling full and satisfied.
A good example is typing a response on a message board or a blog! I type quickly to follow the pace of my thoughts, and by the time I hit Post, half my breakfast is gone.
This discovery helped me to keep eating s-l-o-w-l-y and to enjoy my meals in a relaxed way.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


447 Maintenance Weeks
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APHORNE's Photo APHORNE Posts: 338
3/6/18 7:12 P

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Paid special attention to eating slowly today. Another good habit to add to the arsenal...

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IMEMINE1's Photo IMEMINE1 Posts: 9,225
3/6/18 12:26 P

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I learned to eat fast when I was working.
We only had a half hour to eat, run errands and whatever else there was to do.
I also at that time was a smoker so I had to get my cigarettes in, too. emoticon

That was 20 plus years ago and I still have to work with eating slower.

And I do believe I eat "sweet and/or salty' foods quicker that other foods. I try to slow down my favorite, ice cream, BUT down she goes very "ice cream headache" fast.

I didn't realize this until now. Thank you for posting that. Another eye opener in our quest for healthier habits.
emoticon

Donna
Lehighton, Pa
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Focus....Eat right & keep moving!!
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SUZYB53's Photo SUZYB53 Posts: 591
3/5/18 11:33 P

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Thank you Superwoman Sue and Kristza for answering my question. I will keep paying attention to what is going on with me when I really want to scarf my food down. I’m not sure it’s the same as either of you, but it might be some other destructive motivation.

Edited by: SUZYB53 at: 3/5/2018 (23:35)
This turtle is to remind myself that slow but steady wins the race.


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3/5/18 7:21 P

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Day 5

I read recently that we wouldn't have to diet if we would chew our food 25 times. I've been doing that and I can't tell a difference b/c I'm not making food changes. But, 25 is helping me slow down and enjoy my food more. It also helps me find out which foods I don't enjoy. You are not going to want to chew something 25 times if it's not good.



Lindainalabama
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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 62,107
3/5/18 3:21 P

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I am not a fast eater especially since I retired. Enjoy a leisure meal. emoticon

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


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