Modifying Your Behavior About Eating
1) Eat three meals a day. Have two or three planned snacks daily.
2) Prolong your meals by: eating slowly putting down your eating utensil between each bite
do not pick up your eating utensil until you have swallowed the bite hesitating between
bites, even if you're eating finger foods
3) Choose a specific place in your home or office to eat all of your meals. This will
become your "designated eating place" and should not be changed. Try not to eat
at your desk at work. This would make you prone to eat all day long and not just at meal
time.
4) Do not do anything except eat when you sit down for a meal. Do not read, watch TV, talk
on the phone, work, etc. Make yourself aware of the food you are eating. Focus on the
conversation and enjoy your meal.
5) Do not keep food in any room in your house except the kitchen. Do not keep food such as
cookies out on the counters. Do not store items in "see-through" containers.
6) Do not buy junk food. Neither your mate nor your children needs it.
7) If possible, serve individual plates from the stove and do not serve family style on
the table. If this is not possible, put the serving dishes on the opposite end of the
table.
8) Serve yourself on a smaller plate.
9) Develop a habit of leaving at least one bite of each item on your plate. If you can
master this, it becomes easier to stop eating when you feel full. You will be used to
leaving food on your plate.
(Linda Roxbury)
10) Have sex whenever you feel like eating even though you really don't
want to eat. That may sound silly, but sex is a great calorie burner and it should
definitely take your mind off of eating for awhile.
The above examples are just some of the ways that you can modify your behavior towards
eating. Another behavior modification technique involves substitution. Instead of
eating, do something else that will occupy your mind or body. If you normally eat at
a certain time each day, then change the times when you eat. If you always eat in
the same room, change rooms once in a awhile. If you feel like going to the kitchen
to get something to eat, call a friend or take a walk instead. An idle mind can
often be a hungry mind. Behavior substitution will not work forever or even all of
the time, but if practiced frequently, you will get into the habit of doing other things
beside eating to occupy your time.
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