It has been said that people on a diet spend their whole day thinking about food except for the time when they are actually eating and then they think about something else.
I know that I am guilty of shovelling my food in as fast as possible to try and stop feeling hungry. I am usually sitting in front of the computer (at home or at work) or in front of the TV when I eat.
I am working on improving this by slowing down. I ate my oats this morning with a teaspoon and waited until my mouth was completely empty before I took another mouthful. I didn’t do anything else but eat.
I have just finished my morning protein bar [My name is Katie and I am a protein bar addict …] and I ate it slowly and consciously. I didn’t keep working while I was eating [although I got a bit bored and started reading the wrapper at one point], and as I ate I tuned in to totally experiencing the taste and sensation of the delicious food. I also took the opportunity to tell my sub conscious “see, I am in charge here … I am giving you nourishment … there will always be enough food … there is no famine … I am not going to starve you … “
Why don’t you play along at home?
* Sit down at the table to eat without a book, laptop or TV to distract you.
* Put down your knife and fork between each bite.
* Chew each mouthful 20 times.
* Close your eyes and focus intently on the taste and texture of your food.
* Feel it filling your stomach and sending energy to your muscles and organs.
* See how long you can drag out one single meal.
* Remind yourself that you won’t ever starve because you eat more than enough healthy nourishing food every few hours [keep saying it even if you don't feel like it is 'enough'].
* Recognise the diminishing feeling of hunger and the increasing feeling of fullness.
* Finish eating before you are completely full and leave something on your plate [note: does not apply to people already on rations :)] to remind yourself that you are the one in charge.
Let me know if it makes a difference to the enjoyment and satiety of eating.