Mindful Eating
Eat slow, watch what we eat and stop when we are full...Mindful Eating! Hugs-Debbie
Deliberately paying attention, without judgment, to one's own experiences.
Mindful eating is like driving a car. As you drive, you are checking the speedometer (at least once in a while) -- sometimes without consciously having to remind yourself. When the speed creeps up, you slow the car just a little bit. If you notice that you are passing everyone on the road, you might check the speedo to see if they are really slow or you are going fast.
In most cases, this all happens without your inner Lizard kicking up telling you how bad of a person you are -- you just make adjustments to your speed and move on.
Eating can be the same way. Check your stomach gauge (rated on the hunger/fullness scale) once in a while as you eat. Sometimes the h/f gauge creeps up -- when that happens, you can make the minor adjustment to your eating right then. If you notice you plate is getting clean quicker than everyone elses -- you might decide to slow down a bit. No judgment. Small adjustments. No inner Lizard commenting on what this says about your success (or from Lizzie -- failure) as a person
Posted: 22 Mar 2010 04:00 AM PDT
Deliberately paying attention, without judgment, to one's own experiences.
Mindful eating is like driving a car. As you drive, you are checking the speedometer (at least once in a while) -- sometimes without consciously having to remind yourself. When the speed creeps up, you slow the car just a little bit. If you notice that you are passing everyone on the road, you might check the speedo to see if they are really slow or you are going fast.
In most cases, this all happens without your inner Lizard kicking up telling you how bad of a person you are -- you just make adjustments to your speed and move on.
Eating can be the same way. Check your stomach gauge (rated on the hunger/fullness scale) once in a while as you eat. Sometimes the h/f gauge creeps up -- when that happens, you can make the minor adjustment to your eating right then. If you notice you plate is getting clean quicker than everyone elses -- you might decide to slow down a bit. No judgment. Small adjustments. No inner Lizard commenting on what this says about your success (or from Lizzie -- failure) as a person
Mindful eating is something I MUST return to and reading your post was something I needed to read. I have regained 25lbs 2 yrs ago and I am 5yrs. Post Op. Those 25lbs came back to me due to lack of mindful eating and not using my eating tools. Finding it so tough to get back to how I should be eating. Thanks for your reminder
You will get off those 25 pounds pounds.
Darn pounds can sneak right back on the further out we get. So easy to fall back into "comfort eating" when that doesn't work at all. The hole will never be filled. Even with a small pouch...the hole will never be filled.
Making the right choice and staying on track and exercising. We all know what to do but in the winter we fight lack of sunshine (in Michigan) and get the "blues".
Losing the weight in the beginning is easy. Keeping the weight off is the hard part. Not stressing about our weight gain doesn't help...but exercise does.
You are a success. Just keep keeping on!! You are not alone!
Darn pounds can sneak right back on the further out we get. So easy to fall back into "comfort eating" when that doesn't work at all. The hole will never be filled. Even with a small pouch...the hole will never be filled.
Making the right choice and staying on track and exercising. We all know what to do but in the winter we fight lack of sunshine (in Michigan) and get the "blues".
Losing the weight in the beginning is easy. Keeping the weight off is the hard part. Not stressing about our weight gain doesn't help...but exercise does.
You are a success. Just keep keeping on!! You are not alone!
Thank you Debbiejean. I know it is tough and I surely need a kick in the butt for letting myself gain. I recently was told that they expect us to regain 10% of the wt. back. Have you ever heard that one? Just had back surgery so exercise is out for a bit but I can try to walk a small amt. for now. Also, I have stretched my pouch out for sure and do you know if they can shrink back to how they were? Thanks Sue
Yes a regain of 10-20% is very common.
People that do better with exercise have a better time of keeping weight off.
We have to remember thin people fight with their weight too.
Seems like a lot of people I talk to have been losing and gaining the same 20 pounds.
Because you can't exercise because of back surgery, once you get your surgeon's release to exercise, walking is the best and if you have a pool to work out in, water aerobics is great.
Because you think "you stretched out your pouch" well we are suppose to get more food volume the further out we are. If you want to get "requited" with your pouch here is what I recommend:
Drink Atkins Protein shakes for breakfast and lunch for 3 days only. Eat 3 fresh fruits a day along with beef, chicken or fish and fresh veggies for dinner.
If you are hungry at night while you are watching TV, make sure you are hungry and just not bored. If you really need to eat again for a night time snack make it low calorie like another shake for SF fudge sickle, celery with a little peanut butter. Also be sure not to drink with your meals. The longer you wait to drink after a meal, you will have that full feeling much longer.
Also if you can attend a bariatric support group meeting. You will find out you are not alone. Staying involved and going to meetings is important to all of us.
People that do better with exercise have a better time of keeping weight off.
We have to remember thin people fight with their weight too.
Seems like a lot of people I talk to have been losing and gaining the same 20 pounds.
Because you can't exercise because of back surgery, once you get your surgeon's release to exercise, walking is the best and if you have a pool to work out in, water aerobics is great.
Because you think "you stretched out your pouch" well we are suppose to get more food volume the further out we are. If you want to get "requited" with your pouch here is what I recommend:
Drink Atkins Protein shakes for breakfast and lunch for 3 days only. Eat 3 fresh fruits a day along with beef, chicken or fish and fresh veggies for dinner.
If you are hungry at night while you are watching TV, make sure you are hungry and just not bored. If you really need to eat again for a night time snack make it low calorie like another shake for SF fudge sickle, celery with a little peanut butter. Also be sure not to drink with your meals. The longer you wait to drink after a meal, you will have that full feeling much longer.
Also if you can attend a bariatric support group meeting. You will find out you are not alone. Staying involved and going to meetings is important to all of us.
Just remember you ARE a success right now.
The weight will come off but it will take time.
Try positive thinking when you are drinking those shakes...remember it's only for 3 days, tell yourself you are "detoxing" your body! Then when it's time for you to have fresh fruit, concentrate on the taste and take your time eating your fruit. Be sure to drink plenty of water.
The weight will come off but it will take time.
Try positive thinking when you are drinking those shakes...remember it's only for 3 days, tell yourself you are "detoxing" your body! Then when it's time for you to have fresh fruit, concentrate on the taste and take your time eating your fruit. Be sure to drink plenty of water.
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