Author: Sorting Last Post on Top ↓ Message:
AURA18's Photo AURA18 Posts: 8,997
5/2/18 3:50 P

My SparkPage
Send Private Message
Reply
emoticon Slowly and Mindfully need reminders made my version with a yellow mat & response cards for dining table.
Ongoing practice... emoticon everyone for sharing emoticon ideas emoticon
PositiveHope's blog is helpful sparkpeople.com/mypage_public_journa
l_
individual.asp?blog_id=6482426
Wendy healthygirlskitchen.com/2011/07/beck
-d
ay-5-eat-slowly-and-mindfully.html

10 Amazing Ways youtube.com/watch?v=2IQiK2pYNWQ
9 Strategies youtube.com/watch?v=oJSpQHcJfKs

Edited by: AURA18 at: 5/2/2018 (20:48)
JMARIES51's Photo JMARIES51 SparkPoints: (98,374)
Fitness Minutes: (99,162)
Posts: 2,789
4/11/18 3:44 P

My SparkPage
Send Private Message
Reply
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.





 Pounds lost: 9.0 
 
0
13.5
27
40.5
54
MARITIMER3's Photo MARITIMER3 SparkPoints: (213,974)
Fitness Minutes: (121,641)
Posts: 9,449
3/17/18 6:56 P

My SparkPage
Send Private Message
Reply
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.

Eastern Time Zone


 Pounds lost: 29.6 
 
0
10.5
21
31.5
42
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
3/7/18 2:48 P

My SparkPage
Send Private Message
Reply
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:
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


348 Maintenance Weeks
 
0
90
180
270
360
APHORNE's Photo APHORNE Posts: 328
3/6/18 7:12 P

My SparkPage
Send Private Message
Reply
Paid special attention to eating slowly today. Another good habit to add to the arsenal...

 Pounds lost: 26.0 
 
0
15
30
45
60
IMEMINE1's Photo IMEMINE1 Posts: 6,693
3/6/18 12:26 P

My SparkPage
Send Private Message
Reply
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
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36 -37
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




 current weight: 0.0  under
 
5
2.5
0
-2.5
-5
SUZYB53's Photo SUZYB53 Posts: 507
3/5/18 11:33 P

My SparkPage
Send Private Message
Reply
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.


 Pounds lost: 16.0 
 
0
5.25
10.5
15.75
21
LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (66,442)
Fitness Minutes: (57,831)
Posts: 4,723
3/5/18 7:21 P

My SparkPage
Send Private Message
Reply
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.




Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


 current weight: 249.0 
 
249
187
125
63
1
HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (466,590)
Fitness Minutes: (137,364)
Posts: 35,752
3/5/18 3:21 P

My SparkPage
Send Private Message
Reply
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.

If you wait, all that happens is you get older.

Carol
Southern CA - Pacific time


 current weight: 3.0  over
 
5
2.5
0
-2.5
-5
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (294,672)
Fitness Minutes: (127,063)
Posts: 15,919
3/5/18 2:57 P

My SparkPage
Send Private Message
Reply
This is by far the most difficult goal to achieve, eating slowly and mindfully. While I do well while eating out, I tend to scarf down food at home, especially breakfast! Nevertheless, I continue to work at slowing down. The only thing that works for me is to remove all and any distractions. No TV, no computer, no reading, no talking to my DW-- just me and the food.

BTW, there are some foods that I eat more slowly to savor the moment. These are foods I seldom consume, such as ice cream, anything chocolate or cheeses.


Edited by: 1DAY-ATA-TIME at: 3/5/2018 (14:57)

Total SparkPoints: 294,672
 
250,000
262,499
274,999
287,499
299,999
SparkPoints Level 23
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
3/5/18 2:30 P

My SparkPage
Send Private Message
Reply
SUZYB53,
's there anyone else who deals with the fact that some foods just seem more enjoyable when you eat them quickly? "
I wouldn't say more enjoyable, but I do find food harder to resist if I eat it quickly, it makes me want more. I used to like that, but now it feels as if I was in the grip of something, and I prefer being at peace.
So, I'm fine as long as I resist eating quickly -. but if I get started, it is difficult to stop.
Especially if I do it standing up.

SERIOUSLIM,
"A part of me feels I am obliged to eat all there is on my plate and to eat it very fast."
Great observation! Usually I don't have that sense of obligation, but I do when I overeat/eat quickly.

Another thing I noticed recently: if I eat with distractions (reading, watching TV or during conversations), and my experience is unsatisfactory, I tend to overeat.
Many times the distraction activity is unsatisfactory (boring or upsetting), not the food - but I respond to that by eating more (and usually faster), despite being physically full.

Edited by: KRISZTA11 at: 3/5/2018 (14:47)
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


348 Maintenance Weeks
 
0
90
180
270
360
SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 415
3/5/18 2:12 P

My SparkPage
Send Private Message
Reply

Suzy, some foods seem more enjoyable when I eat them quickly, only when they are "goodies" like cake, candy, a great bread, or pasta. Sugar or carbs.

For me it's about a sort of self satisfying sneakiness, eat them fast so that I can forget about the extra calories and my own broken promises. As a binge eater...and this may not be exactly what you are talking about.... I like to/feel compelled to eat quickly, and eat until there are no more.

I am going to put my fork down from time to time. I was telling Slenderella this morning that I often drop food on my boobs, lol.... eating too quickly!

What do you choose today, the pain of discipline, or the pain of regret?
Choose wisely, my friend.


 current weight: 166.9 
 
168.7
164.2
159.7
155.2
150.7
SERIOUSLIM's Photo SERIOUSLIM Posts: 2,253
3/5/18 1:46 P

My SparkPage
Send Private Message
Reply
As I am slowing down my eating, I notice that I am in a fight with my food. A part of me feels I am obliged to eat all there is on my plate and to eat it very fast. (Probably a conditioning coming from the atmosphere at the dinning room table growing up.)
I have to learn, not only to slow down but also to savor my food. I do like the taste of food but I just do not SAVOR it.
Could be a metaphor for how I need to live day to day.


 current weight: 179.1 
 
188
185.5
183
180.5
178
CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,655)
Fitness Minutes: (35,172)
Posts: 671
3/5/18 12:29 P

My SparkPage
Send Private Message
Reply
Fast and furious eaters in my family! I am always a bit dismayed that something that takes me an hour to make is devoured in 5 mins and everyone runs off to do whatever needs to be done. I envision setting the table with the good china, silver and crystal with candles...but I know I would meet with resistance. I think I should strive for this once a week and see how it goes.

Being mindful, being aware of my food, slowing down - definitely things to work on.

Deb
Changing my life 1 step at a time.


 Pounds lost: 8.0 
 
0
4
8
12
16
TUTUNAN's Photo TUTUNAN Posts: 1,531
3/5/18 12:05 P

My SparkPage
Send Private Message
Reply
I am doing better at this, but there's still lots of room for improvement. I think I became a "fast" eater because I thought that then people would not notice just how MUCH I was eating.
I now put my fork down between most bites, and I do take time to at least taste the food! My goal is to finish my plate AFTER my husband has finished eating.



 current weight: 1.8  over
 
5
2.5
0
-2.5
-5
SUZYB53's Photo SUZYB53 Posts: 507
3/5/18 11:07 A

My SparkPage
Send Private Message
Reply
Good Morning! Some foods I really enjoy when I eat slowly, and I have a rule for myself that I don't work when eating (by this I mean I really try to take a "lunch hour" as if I was clocking in and out - no email, no reading for work, etc.). On the other hand, I do sometimes enjoy eating if I am reading for pleasure reading news, (or even reading news on the computer). As long as it is not billable time. I feel like it works for me.

But I do wonder - is there anyone else who deals with the fact that some foods just seem more enjoyable when you eat them quickly? Is this "sacrilege"? Am I just deceiving myself? Thank you all!

Edited by: SUZYB53 at: 3/5/2018 (11:09)
This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.0 
 
0
5.25
10.5
15.75
21
BCHARIE's Photo BCHARIE Posts: 4,299
3/5/18 10:17 A

My SparkPage
Send Private Message
Reply
Yes! You must have Beck for Life, I read that as well. I really worked on not having a distraction and slowing down. I have reverted back to eating with news and t.v in the evening. . I am learning to take bites slowly with distractions. I do eat my other meals relatively distraction free. I'm glad you posted that.






 Pounds lost: 10.9 
 
0
17
34
51
68
BCHARIE's Photo BCHARIE Posts: 4,299
3/5/18 10:10 A

My SparkPage
Send Private Message
Reply
Retirement affords me time to relax and eat slowly, however the old nurse wants to scarf down food and get going. I remodeled my kitchen about 5 years ago, I love my counter seating. I purchased some pretty placemats and often purchase some flowers for where I sit. Yes, it slows me down. Meals need to be savored, the taste, the smell, mmmmm. I really like food and eating fast does not allow foods to be fully enjoyed.






 Pounds lost: 10.9 
 
0
17
34
51
68
DIROB57's Photo DIROB57 SparkPoints: (103,934)
Fitness Minutes: (137,729)
Posts: 2,741
3/5/18 9:58 A

My SparkPage
Send Private Message
Reply
This is a hard one for me too....I feel short on time with too much to do so I multitask....eat while on the computer or reading, etc. I DO enjoy eating in a relaxed atmosphere, but some days it just doesn't happen.

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 132.1 
 
165.5
156.625
147.75
138.875
130
CAREBEAR635's Photo CAREBEAR635 Posts: 2,562
3/5/18 8:57 A

My SparkPage
Send Private Message
Reply
Day 5 - Eat slowly and mindfully.

This one is difficult for me, but I will continue to work on it each day. It takes practice and a willingness to just slow down. I think it would be a good thing for everyone to do this - this world goes at such a fast pace.

Slowly and mindfully - paying attention and being present. Awesome concept.

Naomi
Texas (Central Time Zone)
https://www.fitbit.com/user/26W3H3

2018 Bloom Into Spring Golden Phoenix BL Challenge team
Winter 5% Challenge 2018 - Teddy Bears
BLC 36 Determined Desert Tortoises - Captain
BLC 33-35 Determined Desert Tortoises - Captain
BLC 29-32 Determined Desert Tortoises - Co-Captain
BLC 28 Determined Desert Tortoises

SUSAN_CDN's Photo SUSAN_CDN Posts: 180
3/5/18 8:46 A

My SparkPage
Send Private Message
Reply
My day is just starting. I used to be very bad at eating slowly and being mindful of what I am eating, but over the last several months I have become much, much better at it. What I feel bad about is that I like to watch the news on TV or read a book while I'm eating. My husband and I eat dinner at the dining room table, but like to watch Jeopardy at the same time. I didn't know how I was going to get him to give that up. I was relieved to read in the pink book that:
"It's best to minimize distractions when you eat by refraining from reading, watching TV, or using the computer. While this is a desirable goal, I've found most people just won't do this long term. Even if you aren't engaging in one of these activities, you're bound to get distracted if you eat with other people and carry on a conversation. Try eating without distraction for just a few meals until you really master the skills of eating slowly and fully noticing what you eat. Then incorporate these skills into your normal eating conditions. Whenever you find that you've eaten too quickly or mindlessly, try to eat the next meal without distractions to sharpen your skills." That is doable!

Often at work, I will continue to work while I eat my lunch and that is one thing that I definitely have to stop.

 Pounds lost: 3.0 
 
0
1.25
2.5
3.75
5
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (303,635)
Fitness Minutes: (195,497)
Posts: 10,287
3/5/18 8:33 A

Community Team Member

My SparkPage
Send Private Message
Reply
Here's my Day 5 blog:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6469131



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


 current weight: 0.6  over
 
5
2.5
0
-2.5
-5
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
3/5/18 3:57 A

My SparkPage
Send Private Message
Reply
Today's task is Eat Slowly and Miindfully.
*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!

Tough one!
Before my first reading I used to finish my meals in 6-8 minutes and couldn't imagine changing that habit.
But dr. Beck got my attention with Day 3 Eat Sitting Down, so I got over my initial resistence and gave it a try.
I put a nice food mat on the table, and deep red napkins.
I put a clock in front of me and decided my meals will take at least 15 minutes.
Oh dear, did that feel like an eternity...
But over time I got used to the slower pace - and indeed I feel more satisfied and full, and I enjoy my meals more.
After eating several meals without distractions, I returned to reading while eating, but I still make sure I notice every bite, and read between bites only.


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


348 Maintenance Weeks
 
0
90
180
270
360
TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/5/18 3:32 A

My SparkPage
Send Private Message
Reply
www.sparkpeople.com/mypage_public_journal_
individual.asp?blog_id=6469072


My eating situation is more unique than most but this lesson still holds true for me as well.

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
 
228
220.75
213.5
206.25
199
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (148,946)
Fitness Minutes: (44,905)
Posts: 6,851
3/3/18 4:28 P

My SparkPage
Send Private Message
Reply
This along with only eating when sitting ... is monumental to my success.

I put my eating utensil down in between bites. Yea, you may look weird ... but so does being 100+ pounds over weight.

Yep, its the little things that can make the most change in your behaviors.
emoticon

Edited by: MTN_KITTEN at: 3/3/2018 (16:29)
Cat

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


 current weight: 185.5 
 
260
231.25
202.5
173.75
145
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
2/4/18 4:13 A

My SparkPage
Send Private Message
Reply
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


348 Maintenance Weeks
 
0
90
180
270
360
SUZYB53's Photo SUZYB53 Posts: 507
2/3/18 12:01 P

My SparkPage
Send Private Message
Reply
I’m taking a mindfulness class, so Day 4 fits well with that. And I’ve had a long term commitment to not working when I am eating. And I often do savor my food and eat slowly. On the other hand, I also enjoy eating quickly sometimes. My commitment for Day 5 was to be observant and reflective about the speed of eating. Based on this, I think that slower, mindful eating would have led to less overeating, at least at one meal today. A very important lesson.

Edited by: SUZYB53 at: 2/3/2018 (20:16)
This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.0 
 
0
5.25
10.5
15.75
21
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
11/28/17 2:25 P

My SparkPage
Send Private Message
Reply
emoticon
Your breakfast outside on the patio sounds very nice... so much pleasure in really paying attention to food. Oatmeal with fruits can be a culinary adventure this way!
I love it too : )



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


348 Maintenance Weeks
 
0
90
180
270
360
DIROB57's Photo DIROB57 SparkPoints: (103,934)
Fitness Minutes: (137,729)
Posts: 2,741
11/28/17 11:28 A

My SparkPage
Send Private Message
Reply
Day 5: Eat slowly and mindfully.

To me, this goes along with Day 3 about eating sitting down because clearly you can't be mindful if you aren't at least sitting down! I am a multi-tasker...I guess it's in my nature to eat while checking email, looking at Sparkpeople, reading, etc. but I usually keep 'busy' because it's what I choose to do, not something I have to do. I have time to be mindful.

The past 2 mornings, I've gone outside to sit on the porch or patio for at least part of my breakfast meal and left my phone in the house. It's kind of nice...even if I'm reading my Beck book while eating, it's a slower pace and I like it. Today, I closed my eyes a few times and was conscious of how my meal felt in my mouth...oatmeal with cherries, blueberries & raisins is quite the textural delight! I also put my spoon down between bites which made me feel more relaxed so I automatically ate slower. I didn't make it the whole meal without coming back inside...but I'm getting better! Weaning myself off being so 'busy' while eating will take some time but I'm working on it.

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 132.1 
 
165.5
156.625
147.75
138.875
130
KBEHNKE81's Photo KBEHNKE81 Posts: 12,991
11/10/17 6:50 P

My SparkPage
Send Private Message
Reply
Hey Sunshine,
Can you at least start by paying attention to each forkful as it goes in your mouth even if you're reading or checking your emails? Take a second to realize what you're eating and whether you like it, love it, just tolerate it, eat it because it's good for you. Eventually you may feel more comfortable setting aside your distractions. Some people get to the end of their meal and wonder where the food went. The exercise helps to bring awareness to whether you are shoveling in the food without realizing. Paying attention to your food helps with the later exercises.
Good luck!


**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.


SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,880)
Fitness Minutes: (61,485)
Posts: 840
11/9/17 3:58 A

My SparkPage
Send Private Message
Reply
I'm finding this step quite hard. I'm quite a slow eater, but find that I need to be reading a book, watching TV, or doing something else while I am eating. This has been interesting to me. Why can't I just focus on eating.

It must have something to do with time. Like I feel I'm wasting time if all I'm doing is sitting and eating. So, I'm struggling with this one.

 current weight: 126.0 
 
145
138.5
132
125.5
119
BEATLETOT's Photo BEATLETOT Posts: 9,488
10/19/17 8:55 A

My SparkPage
Send Private Message
Reply
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


 current weight: 130.8 
 
160
145
130
115
100
JWPSKINNYSKILLS SparkPoints: (58,090)
Fitness Minutes: (31,711)
Posts: 222
10/12/17 6:46 P

My SparkPage
Send Private Message
Reply
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.

 Pounds lost: 9.6 
 
0
13.25
26.5
39.75
53
FUNLOVEN's Photo FUNLOVEN SparkPoints: (61,511)
Fitness Minutes: (55,170)
Posts: 1,415
10/9/17 10:21 P

My SparkPage
Send Private Message
Reply
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-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


 Pounds lost: 29.2 
 
0
10.75
21.5
32.25
43
KBEHNKE81's Photo KBEHNKE81 Posts: 12,991
10/8/17 10:55 A

My SparkPage
Send Private Message
Reply
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
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.


SPLORI's Photo SPLORI Posts: 3,992
10/8/17 7:51 A

My SparkPage
Send Private Message
Reply
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


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


 Pounds lost: 8.4 
 
0
3.25
6.5
9.75
13
GOAL120A's Photo GOAL120A SparkPoints: (19,624)
Fitness Minutes: (14,649)
Posts: 199
10/7/17 12:34 A

My SparkPage
Send Private Message
Reply
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.


 Pounds lost: 11.1 
 
0
11.5
23
34.5
46
VERNAJ3's Photo VERNAJ3 SparkPoints: (106,633)
Fitness Minutes: (99,369)
Posts: 2,278
10/6/17 10:09 P

My SparkPage
Send Private Message
Reply
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



 Pounds lost: 0.0 
 
0
5.4
10.8
16.2
21.6
SERIOUSLIM's Photo SERIOUSLIM Posts: 2,253
10/6/17 9:00 P

My SparkPage
Send Private Message
Reply
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)
 current weight: 179.1 
 
188
185.5
183
180.5
178
BMASSIE3 SparkPoints: (22,228)
Fitness Minutes: (10,221)
Posts: 41
10/6/17 8:25 P

My SparkPage
Send Private Message
Reply
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.

1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (294,672)
Fitness Minutes: (127,063)
Posts: 15,919
10/6/17 2:48 P

My SparkPage
Send Private Message
Reply
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.



Total SparkPoints: 294,672
 
250,000
262,499
274,999
287,499
299,999
SparkPoints Level 23
JUNEPA's Photo JUNEPA Posts: 12,648
10/6/17 1:40 A

My SparkPage
Send Private Message
Reply
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 dont have a weight problem eat.


Beck Day 5 Eat Slowly and Mindfully

I do eat too quickly. I dont think I am, Im 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, Im 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, Im 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.

Todays Checklist

1- I read my Advantages Response Card at least twice - Yes
2- I read other response cards as needed N/A
3- I ate slowly, sitting down, noticing every bite - some of the time 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 Yes
5- I also gave myself credit for
- Choosing healthy diet habits 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 didnt eat between meals and I drank enough to stay hydrated
- Making exercise a priority I love exercising, this usually isnt a problem except the lately I havent been consistent about strength training because I usually go to CrossFit for this and lately I havent 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 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 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.


 May Minutes: 1,745
 
0
750
1500
2250
3000
SERIOUSLIM's Photo SERIOUSLIM Posts: 2,253
10/5/17 11:18 P

My SparkPage
Send Private Message
Reply
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)
 current weight: 179.1 
 
188
185.5
183
180.5
178
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (148,946)
Fitness Minutes: (44,905)
Posts: 6,851
10/5/17 5:18 P

My SparkPage
Send Private Message
Reply
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.


 current weight: 185.5 
 
260
231.25
202.5
173.75
145
BERTADEE812's Photo BERTADEE812 SparkPoints: (6,618)
Fitness Minutes: (4,947)
Posts: 80
10/5/17 12:52 P

My SparkPage
Send Private Message
Reply
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


 Pounds lost: 0.0 
 
0
13.9
27.8
41.7
55.6
KBEHNKE81's Photo KBEHNKE81 Posts: 12,991
10/5/17 11:48 A

My SparkPage
Send Private Message
Reply
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
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.


QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (79,917)
Fitness Minutes: (135,142)
Posts: 4,728
10/5/17 7:46 A

My SparkPage
Send Private Message
Reply
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?


 current weight: 155.6 
 
176
165.5
155
144.5
134
GOING-STRONG's Photo GOING-STRONG Posts: 7,034
10/5/17 7:45 A

My SparkPage
Send Private Message
Reply
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!


 Pounds lost: 84.4 
 
0
21.1
42.2
63.3
84.4
WALKMAMA's Photo WALKMAMA SparkPoints: (35,457)
Fitness Minutes: (46,374)
Posts: 5,321
10/5/17 5:36 A

My SparkPage
Send Private Message
Reply
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
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
10/5/17 3:45 A

My SparkPage
Send Private Message
Reply
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


348 Maintenance Weeks
 
0
90
180
270
360
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
9/8/17 3:46 A

My SparkPage
Send Private Message
Reply
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


348 Maintenance Weeks
 
0
90
180
270
360
SERIOUSLIM's Photo SERIOUSLIM Posts: 2,253
9/7/17 7:20 P

My SparkPage
Send Private Message
Reply
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!

 current weight: 179.1 
 
188
185.5
183
180.5
178
AURA18's Photo AURA18 Posts: 8,997
9/7/17 9:55 A

My SparkPage
Send Private Message
Reply
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: 5/2/2018 (15:14)
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,644)
Fitness Minutes: (192,213)
Posts: 4,430
8/12/17 2:45 P

My SparkPage
Send Private Message
Reply
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


348 Maintenance Weeks
 
0
90
180
270
360
OLIA_NA's Photo OLIA_NA Posts: 15
8/12/17 11:27 A

My SparkPage
Send Private Message
Reply
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: 4,616
7/16/17 10:18 A

My SparkPage
Send Private Message
Reply
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

My Personal Blog www.fitmercy.com

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

Nutrition Tracker
bit.ly/2m5TR7s

I can do all things through Christ who strengthens me.


 Pounds lost: 11.0 
 
0
11
22
33
44
GOAL120A's Photo GOAL120A SparkPoints: (19,624)
Fitness Minutes: (14,649)
Posts: 199
5/24/17 5:44 P

My SparkPage
Send Private Message
Reply
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.


 Pounds lost: 11.1 
 
0
11.5
23
34.5
46
WALKMAMA's Photo WALKMAMA SparkPoints: (35,457)
Fitness Minutes: (46,374)
Posts: 5,321
4/17/17 8:29 P

My SparkPage
Send Private Message
Reply
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
STRONGDAWG's Photo STRONGDAWG Posts: 1,571
4/17/17 4:31 P

My SparkPage
Send Private Message
Reply
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


 Pounds lost: 23.7 
 
0
10
20
30
40
Page: 1 of (7)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Beck Diet Solution General Team Discussion Forum Posts

Topics: Last Post:
Day 37: Reduce Stress!!! 5/18/2018 9:37:40 AM
Day 42: Practice, Practice, Practice! 5/20/2018 10:19:46 AM
Day 32: Prepare for Travel 5/4/2018 5:32:22 PM
Day 24: Deal With Discouragement 4/23/2018 10:53:02 PM
Day 38: Deal with a Plateau 5/16/2018 6:15:39 PM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x10071x8540267

Review our Community Guidelines