Enjoy food, keep weightimport control
LEVEL of KNOWLEDGE has developed a nine-week pleasure Coaching you can learn to eat for pleasure and to keep your weight. This is the first part. The other parts can you find in the following weeks.
What have you eaten today? This question is pretty commonplace. And yet it is often difficult to answer. Because many people do not pay attention to what you take throughout the day, and you don’t ask yourself too, whether you like it or you tired made. Often you don’t know then at the end of the day, how many plates of Spaghetti with tomatoes sauce lunch devoured, or how much chocolate in the evening in front of the TV.
This is human, but not particularly advisable. Because diet psychologists and Ökotrophologen recommend to enjoy every single meal aware. Due to the increased attention the food is not only more joyful. It also eats automatically slower and less and thus keeps more of the weight.
In the first week of this coaching you will find, therefore, a little Exercise, you learn to observe in the eating. This can only be unfamiliar, but that will cause you to get a better sense of how you eat and what you eat and what may be unfavorable eating habits you have developed.
The Exercise is divided into two parts. Part one is an observation task, in the second part of the systematic documentation of their behavior – you keep writing what and how you eat.
Tip: Make sure you do the first part of the Exercise – he is a kind of base. If you are in the mood to deal once with your eating and in between eating, or uncontrolled eating want to reduce, then also the written Form in the second part:
Lesson one: observation, please!
Watch in the coming week, two days from morning to evening your eating habits: do you Consider yourself from the outside, and register what you eat and when you eat. Try to feel beyond what you will experience while eating emotionally and how you feel physically, and also in connection with it. The following guiding questions to help you:
- What I eat and when?
- How much I eat and how often?
- How I feel during, and after the meal? Rather satisfied or rather dissatisfied and depressed?
- What are the physical sensations I have during the meal and in the hour afterwards? I feel pleasantly full or overfull and sluggish? The food tastes to me, really? What I like about it?
You can watch everything only once, without evaluating it or change it. If you notice at one point that a particular eating behavior is good for most, then register and take advantage of that. And if you are not comfortable with your behavior, think about whether you want this change, maybe with this Coaching. How can that practically be able to learn in the next units.
Exercise two: accounting, please!
If you notice that your eating habits are making you unhappy, or to watch if you forget again and again, then try it with a food diary. To write to you for two days, simply, what you eat, how you eat, how you feel before, during, and after the meal, feel, and ask yourself the above questions.
Important: It is not about counting calories or register. In this Exercise, you will see how it goes when you eat, both physically and emotionally. Also try here to find out, whether it is eating or drinking habits, you Are a positive influence, and such, which have the opposite effect. If you have made this analysis work, it is often the first step to change.
Tip: Keep the observation mode, if you can, during the whole of the coaching in the next few weeks. Make every week on two days, to pay close attention to everything, or even book. To register earlier, if anything a Positive change.
Important: In the everyday hustle and bustle easily forget that you are actually watching, or a Esstagebuch lead wanted. It helps, therefore, to take advantage of routine moments as a Reminder: Always, when you come in the next few weeks in contact with dishes, Cutlery, or food, do you think that they wanted to make their behaviour and switch to observer mode.
You want to read more? The current edition of the MIRROR KNOW to order 3/2019 at meine-zeitschrift.de or Amazon, or MIRROR subscribe to KNOWLEDGE directly.