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GOCALGAL's Photo GOCALGAL Posts: 5,124
9/21/19 6:23 P

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Another gem of a lesson from Linda that has been eye opening. Because I often eat faster than I would like especially at home, my stomach does not have enough time to register that it is satiated. I do things like get up and put extra food away, get a hot beverage or anything that distracts me from eating more. Usually I do not want any more when I come back to the table.

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JUNEPA's Photo JUNEPA Posts: 13,607
9/21/19 4:46 P

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Day 35 - The Eating Pause


This is a new concept to me. I have encountered some of the other ideas in the 100-day challenge through the Beck Diet Solution or Bright Line Eating or Steven Siebold's Mental Toughness, but I haven't heard of the eating pause as a point in a meal when you naturally pause because you have had enough, that then you often over ride to finish the meal. I will pay attention and look out for it.

I'm like you Gill, I have made improvements in my eating habits but still don't trust my internal signals for fullness.

Edited by: JUNEPA at: 9/21/2019 (17:45)
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MAWMAW101's Photo MAWMAW101 Posts: 11,865
9/21/19 9:42 A

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Day 35 - The eating pause (This still seems to be my lhoughts on this subject.)
I still need to work on this.
I’ve noticed when I am out with friends, I do recognize the pause and can stop eating or slow way down and not finish all the meal.

However at home I measure out my food, generally eat alone and have not gotten to the point of overeating at mealtime for quite a while.

Phyllis ~~
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NOCALORIES's Photo NOCALORIES Posts: 19,121
9/21/19 12:57 A

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This is a new thought plan for me. I have never considered my reaction after I pause. A new way to eat a meal.

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OHANAMAMA's Photo OHANAMAMA Posts: 27,468
9/20/19 10:26 A

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~ at each meal and snack, notice when you pause in your eating. In your notebook, record how much you recognized the pause as well as how much you had eaten at that point.

~ after you've paused, stop eating, regardless of the amount you have left. Wait for at least 2 hours before eating again.

~ if you realize you were still hungry after the pause, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool.

I'll pay attention to this today. I haven't notice a pause before, but perhaps looking for it I will.

Renee, AR, USA, CST ~ Live Aloha! ~

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THETROUT's Photo THETROUT Posts: 1,316
9/20/19 7:38 A

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Gill - Yes! I tried to go without a snack yesterday afternoon, but I was truly hungry about 3 pm and had an apple. I don't think I naturally take an eating pause - ever. I will look for this today at my meals.

Janet in Georgia

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,753
9/20/19 4:34 A

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I have reduced my portion sizes a lot over the past few years............ and I struggle to eat restaurant meals these days.

However, at home, I do find it hard to stop eating at 'the pause'. Yesterday I was at a friend's house and had some delicious salad and hummus and bread. I ate much more than her, because for me it was my main meal, and for her it wasn't. But even so, I think I ate more than I needed to because it was so delicious. Granted a lot of it was fresh green leaves......... but even so.........

I think I'm afraid of not eating enough. Especially when I don't allow myself to eat again until my next meal (no snacks). I worry that if I don't take on enough fuel, I'll be hungry before my next meal (and this DOES happen sometimes, or if I eat the wrong balance of things for a meal).

So, I've come a long way with controlling my eating.......... but I still don't really trust those internal signals like satiety, or fullness, or hunger even. I don't 'stuff' myself full.......... and I will leave a bit on the plate. But I can feel 'full' even after one or two mouthfuls - but I know that's not enough to eat!

Anyone else have this kind of conundrum?

Gill

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AURA18's Photo AURA18 Posts: 10,923
5/18/19 8:18 P

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~At mealtime notice pause and record how much eaten.
A: Recognized pause after eating 2/3 food on my plate.
Right amount of food to feel full was less than I thought.
~I'm fine-tuning my listening skills. Eat hungry - Stop full
~~~~~~~~~~
Linda's answer: "I need to work on staying more aware of my actions and use the pause as one of my tools for managing my portion amounts."

Edited by: AURA18 at: 5/18/2019 (20:21)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,172
12/15/18 8:39 A

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I'm getting better at recognizing the "pause". It is a definite signal to me at home but I find that I am less aware in a social situation where the conversation is busy and I'm listening to friends and having a good time. I think that mutes the impact of the pause.

So...still working on it and I'm going to get better at it.

Wanda

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FUNLOVEN's Photo FUNLOVEN Posts: 2,373
12/11/18 8:43 A

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Day #35 The Eating Pause - Take 2

Yesterday our assignment was to Listen Accurately. I mentioned I had been struggling since the beginning of the month (way too many Red Dot Days!). I attended a Christmas Luncheon for my Garden Club. I did pay attention to how my stomach felt and I did notice when I got the signal that I had probably had enough fuel, but I did not stop eating. Why? Well, I told myself - You only made one pass through the food line and you did not take a sampling of everything being offered; you were very selective in your choices. I had the same kind of thought with my plate of deserts also. By the time dinner rolled around I was so exhausted from the day's errands that I ate mindlessly. This kind of sabotaging thought will not get me to my weight loss goal and neither will eating mindlessly.

I have been very discouraged with myself and had thoughts of quitting this review, but today Linda tells us that if we listen accurately we will notice an "Eating Pause" and this is the exact point where I should feel satisfied and/or comfortable.

I am mustering up my determination and reminding myself:

I HAVE COME THIS FAR IN MY 100 DAYS and I CAN DO ONE MORE DAY!

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DSJB9999's Photo DSJB9999 Posts: 6,490
12/10/18 5:09 A

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Day 35, 100 Days The eating pause

~ at each meal and snack, notice when you pause in your eating. In your notebook, record how much you recognized the pause as well as how much you had eaten at that point.

~ after you've paused, stop eating, regardless of the amount you have left. Wait for at least 2 hours before eating again.

~ if you realize you were still hungry after the pause, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool.


I considered this but I never noticed a pause at all yesterday, I will try to consider this in the future. All the meals I had were (hopefully) the correct amount for me at all meals.

Donna
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PAULALALALA's Photo PAULALALALA Posts: 26,738
12/9/18 7:44 P

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I'm still working on this one as I've not really noticed myself pausing with any of my home meals and then continuing to eat afterwards. I do eat pretty slowly, so don't want to confuse my normal eating pace with a pause. emoticon A couple times I've paused because I didn't really like what I had prepared, so I didn't finish it. When I'm out at a restaurant and involved in conversation I'll usually always get a take home container because there is a lot of pausing while conversing.

I've gotten better through my years of effort at not serving myself so much in the first place that I have to pause. Of course, there are times when I do have a bigger serving than I need, and I will be on the alert for a pause. 2 hours seems like a long time not to eat after that, though. I'll just have to play around with it.

Paula -- Waco, TX area
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AURA18's Photo AURA18 Posts: 10,923
12/7/18 1:20 P

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emoticon Day 35 Eating pause
All good tips: chewing 32 times, switch hands, use toothpicks
Linda says: "...naturally pause (eating to point of feeling satisfisfied and comfortable). In fact, this pause seems to correlate exactly with the moment your stomach indicates it’s taken in enough food. If you continue to eat, you quickly move to the level of being too full."

Press Pause Before You Eat: Say Good-bye to Mindless Eating and Hello to the Joys of Eating – May 26, 2009 by Dr. Linda Mintle u.nu/sk4g Library book I may check-out again. Learning to eat slower and savor food takes practice.

Edited by: AURA18 at: 5/18/2019 (20:27)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,172
4/28/18 7:03 P

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100 Days Challenge, Day 35 The eating pause

Today’s assignment

1. At each meal and snack, notice when you pause in your eating. Record how you recognized the pause as well as how much you had eaten at that point.

It has been difficult for me to recognize a pause, especially if I'm very hungry. Although I did finally have one and stopped eating after only 3/4 of my meal.

2. Once you’ve paused, stop eating, regardless of the amount you have left. Wait for at least two hours before eating again. Describe your experience with recognizing the eating pause.

I did not like this exercise because I was still hungry after I paused and felt frustrated waiting for two hours before I ate again.

3. If you realize you were actually hungry, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool. Write a few notes about how you can improve this in the future.

I'm not sure whether this is a tool I can use. I have my pre-planned, pre-measured meals and snack and it takes that amount of food to satisfy my true physical hunger. If I was not having planned meals and snacks, it might make a difference but don't think this one is workable for me.


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4/8/18 10:36 P

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The eating pause ... when used ... makes a world of difference.

I began eating s-l-o-w-l-y and mindfully a year ago. I set a timer for 20 minutes, chewed each bite thoroughly and put my eating utensil down in between bites. This took forever to eat my meal.

But I was sooo in tune with myself ... it was liberating.

Anything worth achieving ... takes time and effort.

We deserve alllll the time and effort.
emoticon


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PAULALALALA's Photo PAULALALALA Posts: 26,738
4/8/18 5:57 P

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I will also try to catch myself doing the pause and act on it! I'm guilty of continuing to eat after a little break in the action.

Paula -- Waco, TX area
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GLORIAZ's Photo GLORIAZ Posts: 1,325
4/8/18 5:51 P

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The pause......I read all the comments today.......very good thoughts........thanks everyone! I will definitely try the pause......this should help a lot!

One day at a time!


Gloria.
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,191
4/8/18 4:22 P

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At this juncture, I am convinced that this is one of the most important pieces of information in the book! emoticon

The first time I ever reached this page (with this team - I had probably owned a copy for ten years!), I considered it a “tip”! NOW, I think it’s really important. Also, this was the first time I’d noticed the part about then waiting 2 hours before eating again.

My previous entries:

7-15-16
Another great tip. I love the heightened self-awareness tutored in these lessons.

10-13-16
I have used this lesson in the last 3 months when I've been eating out. When I'm home, I've weighed and measured my food, so not as often

4-4-17
Previous poster (MTN_KITTEN) had concluded her entry with “Food is fuel ... STOP when you have enough.”

I was starting to get it: emoticon

As I read your comment, the image suddenly came to me that if every time we pulled into a gas station to fill our car, the car begged us for more fuel than the tank held, and if we said ok, we'll tie a full gas can onto the outside of the car, we'd not only be wasting money but would be driving around in quite a dangerous vehicle, essentially a bomb. We do something like this when we don't respect the pause. I haven't been reading the book with you this time though, but I have been reading your comments. I'm not sure where this is, but it was a revelation to me that being more hungry doesn't mean you need more food. At this point, I really do respect the pause. And it's enough. Wow!

Edited by: SKIRUNNER1 at: 4/8/2018 (16:22)

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,638
4/8/18 11:16 A

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This is something I have really worked on. I think it was a problem because I always ate way too fast. So when I'd 'come up for air/take a breath' I'd just go right back and continue. It was mindless eating and to be honest eating fast is not enjoyable. I didn't really even taste it.

So this was a great exercise for me and I have come a long, long way.

Babs
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GOCALGAL's Photo GOCALGAL Posts: 5,124
4/8/18 9:27 A

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emoticon WTG Wanda, C and Phyllis! emoticon

Written when I first started the 100 DWL in 2014: "...continuing to eat after putting fork down because...? and then feeling too full...observing that others push their plate away, others (me too often) continue to eat again...practicing the pause could be especially beneficial at restaurants, desserts, on a cruise. Watch others for eating pause...work on my own."
~~~~~

Encouraged by how far I have come. I continue to work on this habit. I consider it one of the major stars in Linda's arsenal of weight loss/maintenance. I still slip up sometimes but
Practice = Progress not Perfection emoticon


Edited by: GOCALGAL at: 4/8/2018 (09:27)
Maria ~ So. Cal. ~ Pacific Time Zone
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MAWMAW101's Photo MAWMAW101 Posts: 11,865
4/8/18 9:01 A

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Day 35 - The eating pause
I still need to work on this.
I’ve noticed when I am out with friends, I do recognize the pause and can stop eating or slow way down and not finish all the meal.

However at home I measure out my food, generally eat alone and have not gotten to the point of overeating at mealtime for quite a while.


Phyllis ~~
Indiana - Eastern Time

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Focus on accepting and believing this!


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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
4/8/18 8:46 A

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Yay Wanda!! emoticon

C

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LIVINTODAY's Photo LIVINTODAY Posts: 9,172
4/8/18 8:33 A

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Day 35, The Eating Pause

I did it! Yesterday a friend picked me up and took me out for lunch. What a treat! I can't drive now and I'm missing girl time. Usually I'm the driver.

Anyway we went to a nice restaurant and just enjoyed great conversation and a really nice lunch AND....Tada!! The pause happened! When the waitress came by I asked for a box for the rest of my lunch and we lingered afterwards while she finished her lunch and I drank tea.

I have recognized and used the pause many times but it has always because I was watching for it. I was consciously trying to use it as a tool......this time it just seemed like the natural end to the meal. Yay! Old dogs can learn new tricks!!

Wanda

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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
4/8/18 7:14 A

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At home I measure my portions so I go by fullness. I guess it is a pause because I am starting to feel full.


Yesterday I went out and listened to how full I felt. There was lots of conversation so I was not able to detect an eating pause. (I had read ahead.)



C

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AMYBELLES's Photo AMYBELLES Posts: 13,126
1/20/18 10:53 A

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I think it’s a good idea to pause during a big meal, and then decide if you are still hungry. I have really gotten better with portion sizes when eating at home, so generally I am hungry for whatever is on my plate, and it isn’t too much. I don’t go back for seconds anymore. But when out at a social gathering when there is a buffet style meal and I put too much on my plate, and definitely when eating out at a restaurant, I really want to use this technique.

**~Amy~**
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KALISWALKER's Photo KALISWALKER Posts: 23,003
12/15/17 11:58 A

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Day 35 The eating pause - Built in signal - Stop at the pause
When you naturally pause in your eating, you’re usually at the exact point where you feel satisfied and content.

After you've paused, stop eating, regardless of the amount you have left on your plate. This pause is exactly when your stomach naturally indicates it’s taken in enough food. If you continue to eat, you will quickly move to the level of being too full.

Wait for at least 2 hours before eating again. If you realize you were actually hungry, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool.

Use the pause as a guide to stop eating. If you typically ignore it and eat more, you gain weight because you'll always tend to take in more calories than your body needs.

As a weight loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portions, such as restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.

Learn to recognize the pause and how much you had eaten at that point.

Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.

This will help me make better decisions on how much to put on my plate and will keep me from eating more than I NEED!

After the pause DO NOT pick up my fork to finish the rest anyway!

Happy Sparker Lynn 'A good girl with bad habits'

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12/11/17 3:52 P

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Tomorrow's lesson is on s-l-o-w down your eating ... I found the slower I eat the more I can identify the pause and my fullness level.

So these lessons all intertwine. I now put my fork down in between bits and when that pause feeling comes about ... I don't pick the fork back up.

emoticon


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DSJB9999's Photo DSJB9999 Posts: 6,490
12/11/17 10:04 A

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Day 35 - The eating pause

Linda Spangle suggests that you will notice a pause in your eating when people know they are full!?! "Others wait a few minutes and then begin eating again,missing the signal to stop". I have never noticed the pause! She also says when you have paused stop eating and do not go back to it for at least 2 hours!
I believe I usually put a sensible amount of food on my plate and expect not to have a pause.

I did test this today but sadly it was not a 'normal' day and I didn't eat till 1.10pm, my first meal of the day due to circumstances and was very hungry and so I ate my beans on toast and didn't have a pause. In my later meal I also didn't notice a pause but will try to be aware of this, we'll see! emoticon

Edited by: DSJB9999 at: 12/11/2017 (15:09)
Donna
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GOCALGAL's Photo GOCALGAL Posts: 5,124
12/10/17 10:08 A

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The Eating Pause

This has been one of the most beneficial lessons for me. Just when I think I may have a lesson down, I ate just past the point of fullness yesterday after unintentionally skipping lunch. emoticon Fortunately the prior lesson kicked in, I stopped before discomfort and took a walk. Back on track today.

~~~~~

Paraphrased from my 2014 post: "...continuing to eat after putting fork down because...? and then feeling too full...observing that others push their plate away, others (me too often) continue to eat again...could be especially beneficial at restaurants, desserts, on a cruise. Watch others for eating pause...work on my own."


Encouraged by how far I have come. This habit continues to take hold as I practice it. I also use "a pause" when life is too hectic and I am unable to give my full effort but I hold the line knowing how hard it is to undo damage. I consider it one of the major stars in Linda's arsenal of weight loss/maintenance.
Practice not Perfection emoticon


Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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MAWMAW101's Photo MAWMAW101 Posts: 11,865
12/10/17 9:01 A

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Day 35 - The eating pause
I’ve noticed over time that this works for me when I am out with friends. I do recognize the pause and can stop eating or slow way down and not finish all the meal.

However at home I measure out my food, generally eat alone and have not gotten to the point of overeating at mealtime for quite a while.
Being good about waiting for the next meal or only having healthy snacks, I have not accomplished but I keep working on it!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
12/10/17 8:00 A

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This really does work. One way I slow my eating down is to switch hands with my fork. Then, I must eat slower or I will spill food all over myself.

The first time I noticed the pause, it was like an epiphany for me. I was so excited to recognize it!

I have eaten beyond the pause on occasion, and then I feel awful twenty minutes later. This is one of my favorite "days" and one that I will continue to focus on.

Onward & Downward!

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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,274
12/10/17 7:12 A

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I am starting to pause at meals. I never thought of the idea that it might mean the point of fullness. I used to eat so fast. I don't think I ever paused. In a journal entry I mentioned having a meal measured out and feeling full before I was done...but I ate it all anyway and ended up feeling too full. I need to change my behavior and listen to the pause...put the food away for later or throw it away. I guess I think if I don't eat my allotted calories in a meal I will get hungry again too soon. Well, I will then have the spare calories that I didn't eat at the meal for a snack. I will just have to remember to adjust my tracker if I don't eat what I had planned. I can do that.

Cheri from Georgia
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AURA18's Photo AURA18 Posts: 10,923
8/21/17 10:58 P

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emoticon

Edited by: AURA18 at: 5/18/2019 (20:22)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,753
8/5/17 1:05 A

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Thanks, this is not my 'usual' behaviour, but I'm starting to notice it more and more, so I think my eating habits are changing.

I watch people eat all the time! I have one friend in particular, and her husband, who I love to eat with as they are both slim, eat healthily, and I want to emulate them. I pace my eating to match theirs, and it feels good.

Gill

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Chris, I don't think it's "awful" that you watch how others eat! I have found that can be educational. I used to wonder how people who didn't seem to have weight concerns actually managed to keep thin. We just don't need the amount of food we think we do, as long as that food is healthy. Gill, you seem to really be getting that down pat!

As far as today's topic, I'm not having a problem. Even my mini- binge yesterday was more notable for the feelings I was having than for the amount I ate.

I am so enjoying not being stuffed or too full!



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Well this evening I did pause, and decided to stop eating my curry. I did, however, choose to eat my berries & yoghurt even though I was probably already full enough!

Before (8" plate & mini-naan)


After the pause


I think I might have eaten more if I had been eating out - in fact I am starting to wonder if I will ever be able to eat out again as my portions are getting smaller and smaller!

Gill

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Day 35 The Eating Pause

When I read this, I pictured eating in a restaurant. emoticon Or, actually my situation is perfect for this technique. I live in a senior independent living complex where breakfast and dinner are included in our rent. They tend to serve large dinners, especially. So I can use this technique daily at dinner. I watch other people eat. Awful, I know. Most are older people and have small appetites. Maybe that is why I see so many of them order half portions or be extremely picky about which foods they order. Also many take a bit and either chew it to death or else wait for quite awhile before taking another bite. emoticon Not me. I am usually the first to clean my plate!

Your comments about how much people generally was interesting to me:

like "the other day, I heard Deepak Chopra on Dr Oz say your tummy is about the size of a fist, and if you cup your hands together and eat that amount you will be about 2/3rds full and if you stop, you will digest it and it will be enough. "

or about 3lbs of food a day being average.


When my food is measured and chosen for the day (or meal) I'd think a person would eat it all emoticon or else feel hungry soon. I would be able to do this at lunch where we eat in our apartment and whatever I fix myself.

chris

Edited by: CTUPTON at: 8/4/2017 (10:03)
I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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I am a slow eater compared to the rest of my family. But I will pay more attention. No food in the mouth until I finish what is already in there.

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Day #35 The Eating Pause
My goal of slowing down as I eat is finally becoming normal for me. The last few times, especially yesterday, I realized I am no longer the first one finished when I am out with friends.


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Nice graphic, Maribeth.

My Mom always pushed us to put our knives and forks down between mouthfuls while we chewed, and to never, never hold them while we were making conversation. It rather made for a long mealtime, especially as we were supposed to finish everything on our plate. Hard to spot where the natural eating pause is with that kind of situation.

This day's lesson, and people's responses to it, forms such a fascinating thread. We are all learning to be mindful and to tune in to our bodies' messages. Love it.


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emoticon

Edited by: AURA18 at: 8/21/2017 (22:57)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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As I read your comment, the image suddenly came to me that if every time we pulled into a gas station to fill our car, the car begged us for more fuel than the tank held, and if we said ok, we'll tie a full gas can onto the outside of the car, we'd not only be wasting money but would be driving around in quite a dangerous vehicle, essentially a bomb. We do something like this when we don't respect the pause. I haven't been reading the book with you this time though, but I have been reading your comments. I'm not sure where this is, but it was a revelation to me that being more hungry doesn't mean you need more food. At this point, I really do respect the pause. And it's enough. Wow!

Edited by: SKIRUNNER1 at: 4/4/2017 (20:47)

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Now that I eat s-l-o-w-l-y and mindfully ... the eating pause makes soooooo much more sense to me. Food is fuel ... STOP when you have enough.
emoticon

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MAWMAW101's Photo MAWMAW101 Posts: 11,865
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Day #35 The Eating Pause
Finally the pause is something I do notice when I slow down, pay attention to my meal and focus on the flavor and texture of what I'm eating.

Even though I never thought of myself as such an emotional eater, from these lessons I've learned that I really am.
emoticon Now I'm working on finding solutions so the weight I've lost stays in the past.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
4/4/17 7:41 A

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Day 35: The eating pause
At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. Then they might stretch, talk a little, watch TV, or even read the newspaper.
After this pause in their eating, people will often glance down at their food and decide they want more. Maybe they think it still looks good or they just want more of the taste in their mouths, so they pick up their forks and resume eating
Stopping at the "pause"
When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable. In fact, this pause seems to correlate exactly with the moment your stomach indicates it's taken in enough food. If you continue to eat, you quickly move to the level of being too full.
Each person responds differently to the eating pause. Some people push their plates aside, subconsciously concluding they've had enough. Others wait a few minutes, and then begin eating again. In this case, they miss the signal to stop.
Watch carefully for the eating pause, and then use it as a guide to stop eating. If you typically ignore it and eat more, you risk gaining weight because you'll always tend to take in more calories than your body needs.
Built-in signal
As a weight-loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portion amounts, such as at restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.
Even when you're just having a snack, letting your food sit for a while usually indicates you don't need to eat any more. Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.
Start watching other people eat, especially when you're at dinners or in restaurants. You'll be amazed at how easily you can spot others having an eating pause. You'll also notice that many people do the pause, but keep eating anyway.
At each meal and snack, notice when you pause in your eating. In your notebook, record how you recognized the pause as well as how much you had eaten at that point.
Once you've paused, stop eating, regardless of the amount you have left. Wait for at least two hours before eating again.
If you realize you were actually hungry, work at fine-tuning your listening skills and improving your ability to use the eating pause as a tool.
I sometimes pause at home by leaving my meal and going to do something I am thinking of such as writing down what I am eating, tracking exchanges or it maybe unrelated to weight loss but having the right amount of portions/exchanges on my plate gives me no reason to pause and stop. Eating out I do pause esp. when eating out with friends or family. as we stop to converse. If I believe the portions are way too much and I know I shouldn't or cant eat I will box it up right away or give it away as I don't need to eat it and feel overstuffed and go over my exchanges.
Next time I am out I will try to notice others pausing. Eating a snack or my meal at work there isn't time to pause as I only get 15 minutes to eat. But I will become more aware. I do pause with my milk. I drink it after I eat the rest of my meal. it seems to keep me more full thru the night so I don't want any snacks later. Sometimes.
Good habits develop slowly and with practice they do come.
I used to put my dinner napkin over my restaurant food so I wouldn't be tempted to eat more esp. if not bringing home such as chips or an appetizer or the bread.
I need to keep measuring and weighing my food. pausing between bites and saving for later meal if I notice that I am full and not still hungry . A good reminder guess that's why I keep going thru book as reminders to habits good habits that are having a hard time staying and those old habits trying to sneak back into my life.

Edited by: TOPS2KOPSVILLE at: 4/4/2017 (07:44)
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4/4/17 7:13 A

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Day 35 - The Eating Pause
Well, I can finally say that I KNOW the pause does happen and I am recognizing it more often. It is still difficult to push myself away from the table, especially when I am eating only 3 times a day and know the next meal is 5 hours away. I tend to want to clean my plate. Usually it is a planned meal and I know I am not exceeding my calorie range.....so why the pause?

It is confusing to me because it seems that there should be no pause when I am eating the proper amounts of food.

exercise 35/100 - lunges and squats

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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
4/4/17 4:35 A

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I see I was the last to post in November. I love my rower but do not use it as much. What a great exercise machine.

Still working on the pause. I am trying to listed to my body and stop eating when I have had enough.

C

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11/14/16 4:43 A

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Thanks guys... but I made up for the limited eating yesterday. I was not nice to my body. Have to listen for the pause and STOP!

Back to healthier choices and I am rowing for 10 minutes after work today!

C

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11/13/16 3:47 P

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The eating pause, for me, is when I put the fork or spoon down and let out a little sigh of contentment.

I experienced it at dinner last night and left about 1/3 of my dish behind at the restaurant. We were 300 miles from home and spending the night at a hotel, so doggy bagging wasn't an option.



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11/13/16 3:08 P

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Day 35,

The eating pause.
This one has always been hard for me. Either I just don't have a pause, don't notice it, if it is there I must just ignore it. I think this would be a good thing to learn. Eating fast and eating beyond satisfaction has always been a problem for me and I could learn from this........if I were just more willing.

I don't eat mindfully enough. Okay, okay.....I'm going to try again.

Thanks Maribeth for posting those signs. I'm hoping both will help!

Wanda

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WooHoo Chele for singing in front of people AND not eating a lot. One meal at a time.

I have eaten an entire day’s worth of food one bite at a time. I put a bite’s worth of food on my fork, put it in my mouth and then put my fork down while chewing. I don’t pick my fork up until I have completely chewed my food … Maribeth I shoot for 20ish chews.

Each time I put down my fork … is a pause.


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
11/13/16 10:14 A

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Thanks Aura for the visual aids.

I interpret this day's lesson to be a 'cue' to slow down when eating. If we periodically pause then we will both notice what we eat but also enjoy and ultimately eat less as well. If we don't pause then we risk eating less mindfully and therefore eat past being full.

I agree that if we are pre-measuring our foods we can use that as a 'safety net' since once it is gone then whether we paused or not, the food is gone and that alone 'should be' a cue to cease eating.

I have one favorite restaurant where we can serve ourselves and therefore second servings happen almost each time unless I am not very hungry. However, in the past couple of months in a concerted effort to pay off some high medical bills my husband incurred this past summer we are only eating out once a month (if then) so for the time being this has been removed from the equation.

I still feel like dining out presents the biggest problems in practicing some of these issues so remove that from the 'line up' and we are taken care of that. I still find avoidance works best.

I am more aware of whether or not I am becoming full though so I am moving in the right direction.

WTG Chele in singing 6 songs!!



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AURA18's Photo AURA18 Posts: 10,923
11/13/16 8:50 A

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emoticon

Edited by: AURA18 at: 4/5/2017 (20:35)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,146
11/13/16 8:21 A

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Day 35 – The eating pause

I will have to work at remembering to notice this as I eat this week. I tried to be aware of an eating pause during dinner last night but was interrupted by family or pets several times while I was eating. Made it hard to judge if I actually had a pause.

I do try to be aware if I end up having a “stop and go meal” not to go back for more. It does become harder to feel satisfied (at least for me) if my meal is interrupted.


Edited by: VIBRANT4LIFE at: 11/13/2016 (08:24)
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MAWMAW101's Photo MAWMAW101 Posts: 11,865
11/13/16 7:36 A

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Day #35 The Eating Pause
Not sure even now that during most meals I notice a pause but I'll focus on trying.

In the end for me it's all a mind game since I really do know the "rules" of calories in, calories out, equals weight gain or weight loss.
Even though I never thought of myself as such an emotional eater, from these lessons I've learned that I really am.



Phyllis ~~
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/13/16 6:47 A

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Day 35, 100 Days The eating pause

Years ago Gil hump did mean having sex. now it refers to middle of week with the camel's referring to the camels hump. Yep that what a doggie bag meant years ago to bring bones and such to your dog. now we take home for our meals esp. since they put more than a portion on the plate. but never heard the word dogging. or do you mean dodging.

anyways- I usually don't believe I pause at home. as I have the right amount of portions/exchanges on my plate. but eating out I do pause esp. when eating out with friends or family. as we stop to converse. If I believe the portions are way too much and I know I shouldn't or cant eat I will box it up right away or give it away as I don't need to eat it and feel overstuffed and go over my exchanges.

Next time I am out I will try to notice others pausing. Eating a snack or my meal at work there isn't time to pause as I only get 15 minutes to eat. But I will become more aware. I do pause with my milk. I drink it after I eat the rest of my meal. it seems to keep me more full thru the night so I don't want any snacks later. Sometimes.



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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
11/13/16 6:13 A

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Day 35:

I am still trying to notice my pause. Since my portions are smaller I think the pause has been happening (if at all) at the end of my meal. I have been trying to listen to my hunger levels during meals. I will pay more attention on weekends and special meals.

This line from my post last time still holds true:

I still find it mentally tough to be healthy when entertaining company. Snack foods, and mindless eating. Back on track today. Looking for the pause button to engage…….

I did not eat a lot, last night, but I did not fuel my body well. I snacked due to stress before going. BUT I sang 6 songs in front of people!!!


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10/13/16 10:22 P

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I have used this lesson in the last 3 months when I've been eating out. When I'm home, I've weighed and measured my food, so not as often.



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JUSTME9898's Photo JUSTME9898 Posts: 3,356
7/12/16 4:26 P

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I am getting better at asking for a container at the beginning of a meal and dividing my meal in half. The only time I have a problem with that is with seafood.

goal is to be able to walk again
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7/7/16 3:16 P

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Hump has both meanings in the USA, actually!



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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
7/7/16 7:18 A

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Gill, thanks for the laugh! I don't think I will ever think of a "doggie bag" the same way. emoticon

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7/7/16 2:42 A

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emoticon you wouldn't believe how often the American/English difference in use of words makes me blush! Guess it happens both ways? In UK 'dogging' means having sex in the woods or in a car lay-by! 'Hump' as in 'Hump Day' also means having sex in UK English! What are we like?!?!?!?!?

We do, however, use the expression 'doggie-bag' to mean food taken home in a bag after a restaurant meal - meaning - 'I'll feed this to the dog'!

Gill

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We don't eat out often ... but when we do ... I always bring home food by asking for the dogging bag with my meal.

I looooooove Maribeth's Mindful Eating.


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Another great tip. I love the heightened self-awareness tutored in these lessons.



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7/5/16 7:27 P

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I would not ask for the container with my meal. First, I would be too shy. Second, I think it would take something away from the relaxed enjoyment of my meal.


emoticon

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This is a new one for me ... I either don't have a 'pause' or just have not noticed. I'll keep an eye out.

Eating out - especially these days when servings are usually humongous - is hard to deal with. I read a tip long, long ago from 'somewhere' ... ask the waiter/waitress to bring you a 'to go' container WHEN they bring your entrée ... then put half (or more) in the to go container and eat the remaining 'proper serving' dish. I don't know that I ever personally used this tip ... but thought it was something to consider.

dj ~ Big Island Hawaii
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7/5/16 2:06 P

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Day 35: pause

The end of week 5 in this continuum of relearning how to slow down and savor food. I like others find that the most critical time I need to pause but find it the most difficult is when you are knee deep in eating a food that you especially love but don't want to stop eating. I am thinking that taking smaller portions (even smaller than you may think) will help with that since if it is on the plate the odds are you will continue eating.

I measure my food at home but dining out is more dicey. It is something worth practicing at home when you are alone and no distractions. Then, when you feel confident enough try it with a meal where there will be distractions. Practice makes progress.

Pam

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Total Wt. Loss in 2017: 33.8 lbs.

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















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GOCALGAL's Photo GOCALGAL Posts: 5,124
7/5/16 9:15 A

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Paraphrased from my 2014 post: "...continuing to eat after putting fork down because...? and then feeling too full...some push plate away, others (me too often) continue to eat again...could be especially beneficial at restaurants, desserts, on a cruise. Watch others for eating pause...work on my own."

Encouraged by how far I have come. This habit continues to take hold as I practice it. I consider it one of the stars in Linda's arsenal of weight loss/maintenance.

emoticon ladies! emoticon emoticon emoticon

Edited by: GOCALGAL at: 7/5/2016 (09:19)
Maria ~ So. Cal. ~ Pacific Time Zone
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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
7/5/16 7:20 A

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The eating pause.

I have no clue what this is, but I will be watching for it. I would love to start using this to help myself stay in a better fullness range. When eating out I feel I need to get a better grip on my fullness level. I am better with portions at home, but will look for it there too.

During all of my meals today I will try to notice when I pause in my eating. I will mentally note how much I had already eaten.

This looks like a great too. Now I just have to watch for it.


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Edited by: CHANGEPOWER at: 7/5/2016 (07:34)
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/5/16 6:40 A

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: Day 35, 100 Days The eating pause

Its something I never noticed before. but I guess I stack the dishes at restaurants so I wont continue to eat.
Since I started 35 days ago I measure my food so not much chance of a pause. but if I do get one I go and put in ziplock for later or tomorrow. before yep just kept eating as no measuring so had more than my portion needed.

and of course in restaurants a huge helping was given and i payed for it so i was gonna eat it regardless . now I box it up or ask for exact measurements. maybe should be my own scale LOL.

I will have to watch to see what other people do. For me I am going to listen and be aware when I am full not to keep eating. I can do this, I will do this.

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AURA18's Photo AURA18 Posts: 10,923
6/28/16 11:56 P

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emoticon

Edited by: AURA18 at: 12/5/2018 (13:27)
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DSJB9999's Photo DSJB9999 Posts: 6,490
5/31/16 3:50 P

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I still find this almost impossible so try to put out the correct amount of food, sometimes I will pause especially before pud unless it is going to mean eating after 7pm which I try not to do!

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PCOH051610's Photo PCOH051610 Posts: 6,795
2/8/16 9:10 A

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Day 35 - The Eating Pause

I've been trying to do this lately and have been experiencing some success. Prior to this challenge I would have described myself as a very fast eater. Now, I'm becoming more aware. Last evening we had ham and scalloped potatoes. I normally take up supper in the kitchen but last night I carried the ham to the table and only ate what I was hungry for. Worked like a charm. Funny, because this is one thing the experts advise against.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,672)
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2/4/16 8:05 P

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I eat sooooooo much slower than I use to ... this has greatly helped with me stopping before I am stuffed.

Practice, practice, practice. We are making new habits.

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GOCALGAL's Photo GOCALGAL Posts: 5,124
2/4/16 6:34 P

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Well said Wanda!! emoticon Practice, practice and more practice. Pink, I'm pretty sure way back when, I quit my very first time through because I was frustrated and felt I wasn't going anywhere. Don't stop trying. Celebrate every success and minimize every slip up.

Unfortunately for many of us good habits develop slowly but as Wanda said with practice they do come. I believe aiming daily for optimal nutrition (lots of veggies, minimal processed) has helped me overcome much of my"eating past I'm full" issues.

Wanda, you reminded me that I used to put my dinner napkin over my restaurant food so I wouldn't be tempted to eat more. With continual practice I usually can safely take it home and make 2 or 3 meals out of it. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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