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.