Slowly but surely, I’m slogging through the pages of The Beck Diet Solution. Don’t get me wrong, it’s not a long book, but I am definitely following the adage of slow and steady wins the race.
Day five specifically deals eating in a slow and mindful manner. which essentially translates to, “don’t shovel food down your throat like it’s going out of style!!!” Actually, what I say to myself (which I’m trying not to do because putting myself down doesn’t really help anything): don’t shovel food down your throat, piggy. That’s how you got fat!!! Anyhow.
What does eating in a slow and mindful manner actually mean?
To me, it actually means taking the time to enjoy your food, really taste it, and to stop and allow that feeling of full to catch up with your “Oh em gee, I need to eat now!!” response. It’s spacing your meal out over a chunk of time, and putting your fork down between bites. And, in the end, it’s actually listening to your body’s response to food.
Too many times I’ve plowed through dinner without really tasting anything but the salt I’d used to make my french fries not have the flavor of fried mush. I’d eat and eat and eat stuffing bite after bite into my mouth until I felt full, then manage to cram dessert in there. Twenty minutes later I was so full I could barely walk.
This does NOT come naturally to me. My instinct says stuff myself until sick and then eat some more.
Just by being aware of this instinct, I’m less inclined to shovel food in my face, and apt to put my fork down to stop myself from going into a feeding frenzy.
How do I feel I did this week?
Actually, I’m feeling pretty good this week. I made a conscious decision to eat well over the weekend and stuck with it. Other than that, I’ve felt really committed to making progress.
Am I still excited/motivated to lose weight?
Am I sitting down to eat? How often?
I’d say I’m sitting down to eat 9 times out of 10. It’s tough to remember to sit when you’ve got a buffalo chik’n wrap in your hand, and you want to chow down. But the important part is giving yourself a reminder, taking a few moments to find that seat and really concentrate on your food.
Am I eating slowly and with awareness?
What was successful for me? Is there anything I’m particularly proud of?
My big success this weekend was promising myself to eat well over the weekend (like I said before). That and stick with my exercise plan.
What are three things I can give myself credit for?
1) Staying on track while stuck at home.
2) Exercising five days this week.
3) Managing my portion sizes at Saturday’s training for work.
Is anything in my routine not working? What, if anything, do I need to change in my routine to succeed?
My routine feels pretty solid this week. Alternating morning and evening workouts seems to have resolved my greater working out issue.
Did I accomplish my healthy habit/goal for the past week?
Yes, I did. I exercised for five days (at an average of 45 minutes a day!!)
What healthy habit will I practice/goal will I meet in the coming week?
Journal every bite of food I’m eating.
Okay, back to your normal programming folks, and have a great week!