The Full Mind Weigh® to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching you the skills you need to keep the weight off forever!
1. Pay attention to how you eat
Eating is a complex behavior that involves coordination of movements of the arms, hands, neck, and mouth. Being aware of the movements of eating involves monitoring your posture, movements, and use of utensils while you eat. Becoming more aware of the movements of eating can help you learn to slow down and be more mindful of the experience of eating.
Pavel Somov, author of Eating the Moment suggested some creative strategies for becoming aware of the movements of eating, including:
- eating while sitting on the floor
- eating while standing
- eating while sitting upright versus in a recliner
- shadow eating (going through the motions of eating without the food, like shadow boxing or playing air guitar)
- eating while wearing wrist weights
- eating with your non-dominant hand
- eating with your hands or with chopsticks
- using edible utensils (example, a firm cabbage leaf as a spoon, a sharpened carrot stick as a skewer)
Do you “gobble” your food? Do you notice how your food smells and tastes? Do you notice that you’re eating? Do you put your fork down between bites?
2. Pay attention to what your body’s nourishment needs actually are
Unfortunately, the amount of information out there about what we should eat is often confusing, contradictory, and constantly changing. In general, though, we can most likely trust the guidance offered by these national organizations:
American Heart Association – https://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Healthy-Eating_UCM_001188_SubHomePage.jsp
American Diabetes Association – http://www.diabetes.org/food-and-fitness/?loc=ff-slabnav
American Institute for Cancer Research – http://www.aicr.org/reduce-your-cancer-risk/diet/
American Academy of Nutrition and Dietetics – http://www.eatright.org/
Some believe that the healthiest way to eat is to follow the Mediterranean diet. Here’s what the Mayo Clinic has to say about it – http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Here’s some more information about the Mediterranean diet – http://www.eatingwell.com/nutrition_health/nutrition_news_information/mediterranean_diet_the_worlds_healthiest_diet
Above all, it’s important to eat real, nutrient-dense food, as opposed to nutritionally empty fast food or junk food.
Of course, it’s critical, after bariatric surgery, to follow the eating guidelines provided by your bariatric physician and surgeon.
I’m hosting a free call on how to prevent weight regain after bariatric surgery. Please join me for this call by registering below:
With your continued health in mind,
Doreen Lerner, Ph.D.
Director, Institute for Lifelong Weight Management
Creator, The Full Mind Weigh® to Lifelong Weight Management
The Institute for Lifelong Weight Management provides education and training. The Full Mind Weigh® is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.