Remember change takes times especially when we let our environment/culture influence us.
Do you ever eat without eating?
WHAT?
Eating without eating is one thing we do that prevents us from becoming a natural eater.
As long as your attention is outside of yourself - on what you are doing, reading, watching - it cannot be inside of you - on the signals that your body is giving you about its hunger and satisfaction levels. When you're reading you are paying attention to what you are reading about; if you're eating at the same time, the food keeps going in your mouth but you miss the experience of its taste, as well as the message that you've had enough. So you are eating without eating.
The same is true if you pretend that this bite or lick doesn't count. A fine example of this is edging a cake. Think about the times when you have wanted - but not allowed yourself - a piece of cake; what you do is notice that the last person who cut a piece left a ragged edge. It then becomes your duty to even them. And you must do it over and over until finally, the two sides what's left of them - become straight.
Distracted Eating (watching TV, talking, reading)
The ways in which I distract myself while eating are: ___________________________________________________ __________________
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What can you do to limit distractions while you eat?
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Eating that doesn't count Make lists of the ways you eat (i.e. edging a caking, eating in the car, eating while standing) that don't count as eating.
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To become a natural eater we need to turn inward and listen to our internal cues. Learn to trust your body and to love your body so that you want to take the best possible care of it.
Consider this, your natural inclinations are not bad. In fact, they are essentially good. Think back to your childhood. Do you remember how, as a small child you were very interested in eating only when you were hungry, only what your body wanted and only until you were full. Remember how you actually wanted to move your body. Unfortunately, most of us grew up in a culture that taught us how to suppress natural impulses about eating and movement. As soon as we started eating solid foods, our family probably began teaching us how to manipulate our hunger. We had to learn to eat by the "rules" such as eat at a scheduled time rather than in tune with our body.
Not only did we have to eat when culture dictated, our freedom to move was restricted as well. When we started school we were rewarded for sitting still. As we got older, physical education classes taught us skills for competition and tested and labeled us according to our physical capabilities. Labels many of still carry to this day. Given all this, it is no wonder that so many of us have grown into adults who have lost the ability to listen and trust our body and read its healthy signals about hunger and movement.
How to Start Anew
Begin experimenting by listening to your body and directing your behavior from within and not from society or peer pressure. This can be done by learning what hunger is and understanding how to feed it. By following some guidelines for recognizing your internal cues and creating your own method for support, you will be in charge of your eating and learn to eat in response to hunger and fullness not stress etc...
The hunger scale is useful to visualize while determining your level of hunger. You will get better with time at understanding and respecting your body's signals and sensations.
Hunger Scale
Be patient with yourself. Old habits die-hard and new behaviors may take a while to become permanent fixtures in your thoughts and in your life.
Since starting New Me in 2003 what accomplishments do you feel good about? (eating better, drinking more water, exercising, losing weight, feeling healthier)
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Keep your snack pack with you so you have what you need to meet your needs throughout the day
As you become more aware of your behaviors you will break the chains that keep you from accomplishing your goal. What automatic behaviors chain you down? Take a look below and write in the boxes on the right hand side your most common automatic eating behavior and how you can break it.
"What Are Your Behavior Links?"
Items to keep on hand for quick meal planning
