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RIIDER Posts: 152
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: RIIDER 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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3/5/19 1:17 P

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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!!

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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 455
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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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,762
3/5/19 11:05 A

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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

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PMEYHAUS's Photo PMEYHAUS Posts: 183
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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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,677
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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GOCALGAL's Photo GOCALGAL Posts: 5,124
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
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But ourselves." unknown

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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: 2,684
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)
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,114
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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

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


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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,483
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 :)

When the world says “Give up,” Hope whispers ‘Try it one more time.'


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AURA18's Photo AURA18 Posts: 10,923
1/5/19 7:40 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


Edited by: AURA18 at: 3/3/2019 (06:47)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

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


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BECKIKORN's Photo BECKIKORN SparkPoints: (8,669)
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11/24/18 6:10 P

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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

broadcasting somewhere near the middle of Texas


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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11/13/18 2:52 P

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

Kriszta

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

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


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RIIDER 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.

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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10/12/18 10:41 A

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

Kriszta

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

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


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WATCHMEGO!'s Photo WATCHMEGO! Posts: 4,303
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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"If you focus on results, you will never change. If you focus on change, you will get results."
Jack Dixon


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KRISKECK's Photo KRISKECK Posts: 1,232
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
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


422 Maintenance Weeks
0
110
220
330
440
36BEATRICE's Photo 36BEATRICE Posts: 2,700
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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AURA18's Photo AURA18 Posts: 10,923
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)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
GOCALGAL's Photo GOCALGAL Posts: 5,124
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)
Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

LIONESS627's Photo LIONESS627 Posts: 1,182
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 would’ve 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 would’ve just cleaned the plate (that is what I was taught), but it wasn’t enough for me to have as another meal, so I just scraped it into the garbage disposal.

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

So I’m 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)
Ronnie, Ohio

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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (362,423)
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10/5/18 5:16 P

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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.



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

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


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COMEBACKKID12's Photo COMEBACKKID12 Posts: 5,212
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!

"All our dreams can come true if we have the courage to pursue them." Walt Disney

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SUSAN_CDN's Photo SUSAN_CDN Posts: 619
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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INTUITIVEEATING's Photo INTUITIVEEATING 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.

Idgie
Southern California (Pacific Time)
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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
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:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
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


422 Maintenance Weeks
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110
220
330
440
911BRAD's Photo 911BRAD Posts: 9,051
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)
SPIRITED UNDER DAWGS


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
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


422 Maintenance Weeks
0
110
220
330
440
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,039)
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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
Time zone: GMT (+1) British Summer Time


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INTUITIVEEATING's Photo INTUITIVEEATING 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.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
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


422 Maintenance Weeks
0
110
220
330
440
INTUITIVEEATING's Photo INTUITIVEEATING 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.


Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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SUSAN_CDN's Photo SUSAN_CDN Posts: 619
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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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
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.

Striving for strength and balance in mind, body and spirit!!

-Christi


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AURA18's Photo AURA18 Posts: 10,923
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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MARITIMER3's Photo MARITIMER3 SparkPoints: (236,252)
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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 don’t go back for seconds. Today was a good day.

Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,903)
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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:
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


422 Maintenance Weeks
0
110
220
330
440
APHORNE's Photo APHORNE Posts: 336
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: 8,724
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
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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SUZYB53's Photo SUZYB53 Posts: 556
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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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,768)
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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
Central Time Zone

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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 53,677
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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