Mindful Eating

[NuBeginnings]

Mindful Eating

I hope these tips will help some of you.

You know how it is at most meal times: we sit down and
start eating, keeping a non-stop train of food going
from our plates to our mouths barely pausing to enjoy
one mouthful before having another one.
It’s an easy habit to get into and a hard one to
break… unless you can give yourself an easy helping
hand.

Five Rules of Eating.

1. Drink water with your meal. Yes, the Nutritionists
might complain and say you’re “diluting your
stomach acids”, blah blah. It’s safe to ignore
them. The benefits far outweigh any negative
effect.

2. Chew your food properly. Don’t be obsessive about
this and count how many times you chew… but make
sure you chew enough so the food is properly
broken down to allow you to swallow it easily and
your stomach to digest it.

3. Put your cutlery down and let go of it between
each and every mouthful. This both slows down your
eating and encourages you to chew your food
properly. Slowing down is important: it gives your
body time to realise it’s being fed before you’ve
gone and over-eaten.

4. Listen to your body. It takes about 20 minutes for
the first few mouthfuls of the meal to start
making themselves known to your body by changes in
your blood chemistry (this is why we make you slow
down!). Be aware this signal is due and recognise
it when it arrives. Too often we just eat for
eating’s sake without really realising we’re not
actually hungry any more. It can help to have no
distractions at the table, too: no TV, magazines
or even interesting conversation!

5. Finally, leave something on your plate. It’s
giving your subconscious the message that it’s OK
to leave some food — most of us have been
conditioned, bullied and cajoled by our parents
into clearing our plates simply because that’s
what you’re “supposed” to do.

 

[Flumes]

5. Finally, leave something on your plate. It’s
giving your subconscious the message that it’s OK
to leave some food — most of us have been
conditioned, bullied and cajoled by our parents
into clearing our plates simply because that’s
what you’re “supposed” to do.

Yup...guilty here. As a parent and as a habit fromed from childhood upbringing.

Gotta change that.

Thanks

 

[San2]

My husband always leaves something on his plate, no matter what he's eating. It annoys the crap out of me.

How about not piling as much stuff onto the plate to start with instead of leaving things and wasting them?

Btw, hubby is well over 400 lbs, so I don't think that point really makes a lot of sense....:/

 

[Kayshiz]

5. Finally, leave something on your plate. It’s
giving your subconscious the message that it’s OK
to leave some food — most of us have been
conditioned, bullied and cajoled by our parents
into clearing our plates simply because that’s
what you’re “supposed” to do.

I agree with the nature of this one. Micheal Pollan talks about it in some of his books, that it's a very western thing to "clean your plate" and in some countries its considered rude to not leave something on your plate when you finish, but San is right.

Just don't take so damn much, same solution, less wasted.

What I put on my plate is what I eat for dinner. No more.

 

[Avocado]

5. Finally, leave something on your plate. It’s
giving your subconscious the message that it’s OK
to leave some food — most of us have been
conditioned, bullied and cajoled by our parents
into clearing our plates simply because that’s
what you’re “supposed” to do.

I really need to work on this one -- not so much at home, as I tend to just take what I need, but in restaurants. I have this obsessive mentality that, "I paid for it, I have to eat it." It's so crazy, given that restaurant portions are so oversized and I certainly don't gain anything by cleaning my plate. I struggle with this a lot.

 

[NuBeginnings]

It is funny the "leave something on your plate" rule is always the one that causes the most trouble. People who argue strongly against it are always the most intriguing....why do they feel so strongly about it? If it is so unimportant and easy for them then why not do it? One mouthful of food left on the plate is really neither here nor there. If you find yourself rebelling against the idea of leaving so much as one mouthful of food on your plate then perhaps it's worth questioning yourself why?

Then again feel free to ignore the suggestions entirely - it's entirely up to you. That's the beauty of it.

 

[shygemini]

1. Drink water with your meal. Yes, the Nutritionists
might complain and say you’re “diluting your
stomach acids”, blah blah. It’s safe to ignore
them. The benefits far outweigh any negative
effect.

I am curious, where have you heard Nutritionists say that drinking water with your meal dilutes your stomach acids?

 

[Stacy]

Since starting my new lifestyle I've been very mindful of what I eat. I make everything a production. Even if I'm just going to eat a banana I cut it up and put it on a little plate, then sit down to eat it - being fully aware of every bite I put into my mouth and really tasting it. This has helped me SO MUCH to not over-eat. I find I end up enjoying what I eat more and thereby needing to eat less of it to feel satisfied. It's really helped me drop the pounds.

You've posted some very good advice here. Thanks for the post!

 

[San2]

I argue about the 'leaving something on your plate' rule because it's nonsense.

If you need to leave something on your plate, you clearly haven't learned the first, and most important thing yet - portion control. I don't need to leave anything on my plate, because at the time I put something onto my plate, I am aware of how much I take in the first place. It's an automated thing by now, nothing I have to think about.

That said, it doesn't mean that I always eat everything on there - if I feel full and there is something left, then so be it. But I don't *have* to leave something simply for the sake of leaving it. That makes no sense to me whatsoever, other than actually spoiling the meal because the whole time you have to remember that you can't just eat what you want, you HAVE to leave that one bit at the end. Why? Because you still haven't learned to take less (or order less) in the first place.

 

[NuBeginnings]

I argue about the 'leaving something on your plate' rule because it's nonsense.

If you need to leave something on your plate, you clearly haven't learned the first, and most important thing yet - portion control. I don't need to leave anything on my plate, because at the time I put something onto my plate, I am aware of how much I take in the first place. It's an automated thing by now, nothing I have to think about.

That said, it doesn't mean that I always eat everything on there - if I feel full and there is something left, then so be it. But I don't *have* to leave something simply for the sake of leaving it. That makes no sense to me whatsoever, other than actually spoiling the meal because the whole time you have to remember that you can't just eat what you want, you HAVE to leave that one bit at the end. Why? Because you still haven't learned to take less (or order less) in the first place.

The idea of leaving something on your plate is to shake out the sub conscious belief that clearing your plate means you are "good". Most children are raised being rewarded for clearing their plates and punished for not eating all their food. This creates a strong subconscious drive to clear the plate. If leaving one mouthful of food on your plate is enough to "ruin your entire meal" that suggests your subconscious drive to clear your plate is extremely strong. If you are not struggling with your weight and are happy with the status quo then 'don't fix what aint broke'.

If you are struggling then addressing some of the subconscious drivers for your behaviours would be helpful.

I have seen what an amazing difference working on the subconscious can have for people - particularly relating to weight and food. I have enjoyed the difference myself so I know it really works.

 

[Avocado]

Because you still haven't learned to take less (or order less) in the first place.

First off, who has control over the sizes of restaurant portions? Unless I've ordered it before, I have no idea how large a restaurant portion of food will be until it is sitting in front of me.

Secondly, sometimes you don't realize just how hungry you are (or aren't) until you've started eating. Or maybe the food is a little more filling than you anticipated. Or maybe it doesn't taste all that good. There are plenty of reasons why the amount of food I've served myself may be too much. Yet I always feel compelled to eat every last crumb. I'm trying to get over that.

For some people, we have been goaded into clearing our plates since childhood and it is extremely psychologically difficult not to do so. Many of us have issues (that's why we're here) and sharing different strategies to help us get past them is helpful. I don't think dismissing something so harmless as "leave a bite on your plate" as "nonsense" is really necessary. It's a place on the learning curve that some of us need to get through.

If you need to leave something on your plate, you clearly haven't learned the first, and most important thing yet - portion control. I don't need to leave anything on my plate, because at the time I put something onto my plate, I am aware of how much I take in the first place. It's an automated thing by now, nothing I have to think about.

That's great for you. Some us aren't all the way there yet.

 

[Kayshiz]

If it was simply worded "It's ok to leave something on your plate" and not "leave something on your plate" I don't think anyone would have had a problem with this.

You are simply missing that although these sentences sound alike, they are not even close to similar.

It doesn't matter what you say after that line. Even though you said "it’s OK
to leave some food" you have already lost people by saying you must "leave something on your plate".

You are just going from one false extreme (to eat everything) to another (can't eat everything).

Yes, sometimes you may feel fuller faster then you though, or something might taste bad, and of course you shouldn't eat more.

But if I take exactly what I know I can eat without binging, I shouldn't eat all of it? I should purposefully skip a bite of food just to leap in another extreme direction?

It's ridiculous.

 

[Avocado]

If it was simply worded "It's ok to leave something on your plate" and not "leave something on your plate" I don't think anyone would have had a problem with this.

You are simply missing that although these sentences sound alike, they are not even close to similar.

It doesn't matter what you say after that line. Even though you said "it’s OK
to leave some food" you have already lost people by saying you must "leave something on your plate".

You are just going from one false extreme (to eat everything) to another (can't eat everything).

Yes, sometimes you may feel fuller faster then you though, or something might taste bad, and of course you shouldn't eat more.

But if I take exactly what I know I can eat without binging, I shouldn't eat all of it? I should purposefully skip a bite of food just to leap in another extreme direction?

It's ridiculous.

Fair enough. I certainly don't subscribe to the notion that one must leave food on their plate at every meal (and I rarely do, since I usually cook for myself and eat at home. But I really am trying to learn to not eat every last bite when I eat out, and it's tough for me.) I was merely commenting that this can be a valuable lesson for those of us who have a very rigid "clean your plate" mentality, if only to get used to the idea that food can go uneaten and it's not the END OF THE WORLD.

Being obsessive about food can be exhausting, ya know? I have gotten an excellent handle on it for the most part, but eating in situations where the menu and/or portions are not up to me remain difficult. I get extremely anxious about any food not eaten, whether on my plate or my companions'. I used to finish my food and everyone else's too. I don't do this anymore, but it took some work to get past that.

Do I agree that this should be a hard and fast rule for every person, at every meal? Of course not, and I certainly didn't mean to give that impression. But I have found it helpful to force myself to leave a bite behind once in a while simply because my mindset needed changing.

 

[Stacy]

I think the bottom line is that what works for one person may not work for another person. And giving advice in extremes as in "one must do this" or a person "has to do that" is inaccurate. is extremely helpful if you plan on posting on any forum.

 

[NuBeginnings]

By all means decide to ignore what I say but please do not dismiss it.

I think the bottom line is that what works for one person may not work for another person. And giving advice in extremes as in "one must do this" or a person "has to do that" is inaccurate. is extremely helpful if you plan on posting on any forum.

Mindful eating is one of the core principles that we use to help people regain control over their eating disorders. This is a great principle and should not be disregarded.
More than 300 people have passed through our doors, the average weight loss in a week is 10lbs at the six month mark 92% of our past guests have managed to keep that weight off (or lost even more).
If you look at that as a statistic thats a great result. The posts I write are tried and tested.
Every one knows if you eat less and exercise more you will lose weight, but that is just part of weight loss. Most people that are overweight are that way not because they are greedy but because they have deeper issues, I know because I was that person.
By all means decide to ignore what I say but please do not dismiss it for other people. It does make a real difference for those whose relationship with food is making them unhappy.

 

[Jericho]

10 pounds in 6 months isn't all that drastic. That is 24 weeks, so that is less than half a pound a week or so. don't get me wrong, 10 pounds is great and I am not going to downgrade that in the least.

EDIT: Or did I misread that and you are sayng they lose 10 pounds a week average six months later?

 

[5KFreak]

Micheal Pollan talks about it in some of his books

Loves him!!!

 

[Kayshiz]

Mindful eating is one of the core principles that we use to help people regain control over their eating disorders. This is a great principle and should not be disregarded.

First off, in no way am I against the fact that you help people with eating disorders, that's awesome, good job.

Not everyone is overweight because that have an eating disorder nor does every overweight person have emotional problems that need fixed. We are overweight for lots of reasons.

But to give a "one size fits all" rule that you need to leave something on your plate, or to assume that is but one way to fix a problem is just silly.

I'm not saying it hasn't worked for you, I'll believe that it has, but it doesn't mean there isn't someone else in the world dealing with the same problems and finding different solutions for it.

To tell San, or anyone else to just ignore your advice, rather then give their own opinion on it, is in turn telling other people to ignore Sans opinion.

This is a forum, we all get to speak, when you start telling others to ignore you rather then speak out, yea, your gonna catch some slack.

 

[NuBeginnings]

10 pounds in 6 months isn't all that drastic. That is 24 weeks, so that is less than half a pound a week or so. don't get me wrong, 10 pounds is great and I am not going to downgrade that in the least.

EDIT: Or did I misread that and you are sayng they lose 10 pounds a week average six months later?

What I meant was you lose 10lbs in a week.....

Someone comes to stay for a week they lose on average 10lbs in that week,or if they stay for 4 weeks which is the maximum time any one could stay the average weight loss is 25lbs.

The point I was trying to make is most people who lose weight sadly don't manage to keep it of at the six month mark. At the 6 month mark 93% of the people have kept the weight of and are continuing to lose weight.

Now the question is how have they managed to keep of the weight off? Most people that try to loose weight are successful in the first instant.

But the problem is that most of us (and I include my self in that statement) have put the weight back on a few weeks/or months down the line.

So for 93% of people to have managed to keep that weight of that is a great result.

That result is achieved in a number of ways, and one of those ways is through a principle like mindful eating.

There are countless ways to lose weight, I know because I have tried a number of them. In my opinion the thing that most people do not understand is that what you need to change is your relationship with food at a subconscious level if you can master that then you can master losing weight and most importantly keeping that weight of.

If you have no problem with your relationship with food then my posts are going to seem silly and irrelevant. Whereas nutritional and exercise advice will be helpful. I am not being confrontational when I say ignore my posts if you want to - merely pointing out that for some people they don't know or care what I am talking about and that is fine but please do not dismiss it for the people who do.

 

[Jericho]

Are the people you are treating 1000 pounds cause if not, you are risking their lives. Medical professionals agree that for safe weight loss, it is 1% of your body weight a week. I'm 360 and to lose 10 pounds in a week would be damn harmful. Of COURSE people put weight back on because when they leave your boot camp stuff, they go back to eating even at a normal level and gain weight.

I know you are being helpful and some of what you say is good stuff...I am leery of anyone who either 1) claims such weight loss success and 2) actually promotes it as a good thing.