I’m sitting in the hospital lab, on the 2nd hour of my glucose tolerance test. I’m very happy that I have a nice waiting room with free Wi-Fi in which to pass the time. The glucose drink was nasty but not as awful as I’d remembered. I survived it.
I thought I’d review some parts of the Beck Diet Solution book that I was raving about so much when I first started. I haven’t looked at it much lately, and thought it would be worthwhile.
One thing I have just not gotten really good at is eating slowly, which hinders my ability to guage my fullness etc. I just happened to open to the “Eat Slowly” chapter in the Beck book. Which is a good thing.
When the relatives were here for that nice dinner over the weekend, I noticed that my husband and I both finished our plates WAYYYY before his cousin and her husband. I kept staring at her, wondering, how does she do that? I just got used to absolutely snarfing down my food at some point (maybe when the kids were little??) and haven’t been able to break that habit. But here are the things that Beck suggests to help with this issue. I’m going to give it a shot.
- Change something in your eating environment: cloth napkins instead of paper, a little vase of flowers, different colored plates, whatever. Every time you notice that changed thing, think to yourself, Oh yeah, I’m supposed to be eating more slowly.
- Set a timer to beep every 1-3 minutes. Every time it beeps, put down your tableware and count to 10. When you pick the fork or spoon up again, remind self to eat slowly. (note: I can bet that one minute will seem as long as the 60 seconds I’m running during Couch to 5k!!)
- Take a sip of water after every bite.
- Eat something very hot, like soup. Which will force you to slow down.
- Pay attention to bodily sensations. Notice sensations of fullness
- Look at the clock. Notice what time it is when dinner begins and ends. Try and stretch that time out by a few minuets every meal.
I’ve noticed that we can usually polish off dinner in less than 10 minutes, usually an average of six. That’s probably really bad. We are Hoovers! I know I need to make a conscious effort to try all of these exercises because I know that the speed of my eating has really caused me to gain weight.
March 30, 2009 at 3:00 pm
Hey you. Still reading. Loving this. Good tips. My boyfriend and I started weight watchers this week. Still debating starting my own blog. For now, I follow you. Regards.
March 30, 2009 at 3:07 pm
also consider eating with alternative utensils (chopsticks, smaller forks/knives). consider table conversation (no talking with food in your mouth). try eating in courses. try serving smaller portions of higher caloric items particularly and requiring that persons complete the entire meal before getting a additional serving of the higher calorie foods. . . they may be full before then. nice post 🙂
March 30, 2009 at 5:08 pm
I didn’t realize that I had acheived eating slowly until a friend of mine said to me, wow you eat really slow! About 5 years ago I was given this very task. I used all sorts of tricks to get it down. It’s sooo much better to eat slower. The trick that worked the best for me is this: after you take a bite, put that utensil down and don’t pick it up until you’ve completely swallowed your bite and taken a sip of your water. I never realized that I had my fork with the next bite on it up to my mouth while I was still chewing the bite I just took!!! Amazing huh?
March 30, 2009 at 7:31 pm
Oh, I have an absolute death grip on my fork. This is going to be a real challenge for me! But I’m up for it.
March 31, 2009 at 1:59 pm
Hahaha, I used to have a death grip on my fork too! Sometimes I still do…I would love to know how you’re doing with this. Keep us up to date 🙂