  |
When you're trying to lose weight, how you eat can be just as important as what you eat. For example, eating more slowly and getting rid of external food cues can help you focus on what you're eating so that you can feel more satisfied - and be less inclined to eat on impulse.
|
Below is a list of strategies designed to help you slow your eating pace, and eliminate food cues. Place a check mark next ot the strategies you'd like to try over the next week. During and at the end of the week, write a plus sign next to the items that helped you. And then, PRACTICE!
Click here for a printable version of this list.
Like any new behavior, it may feel a bit awkward at first. Be open to experiement, and challenge self-defeating thoughts like "that's a good idea, but I couldn't do it". Challenge any resistance you feel.
Changing the pace of eating
- Take smaller bites
- Put less food on each forkful
- Put utensils or sandwich down between bites
- Sip water between bites
- Talk more
- Focus more on flavor, texture
- Use the salad fork instead of a dinner fork
- Sit down to a nice place setting - use place mats, napkins, goblets
- Put a sticker on the table that cues you to "slow down, enjoy"
- Observe a moment of silence or prayer before a meal or snack
- Start with a lower-calorie, bulky food to take the "edge" off your appetite
- When you eat with others, pace yourself after a slower eater - try to be the last to finish a meal
- Pretend you're watching yourself in a mirror
Eliminating cues
- Sit instead of stand when you eat
- Don't do anything else (watch TV, read) when you're eating; instead, eat with soft music or good company
- Choose a consistent place for meals that is conducive to a good eating experience (not in front of the TV, not in your bedroom)
- Avoid eating at your desk, or at least move work out of the way
- Set guidelines for yourself: for example, no food in bed, no drive-through meals in the car, etc.
- Make food less visible and available
- No candy dishes or cookie jars
- Wrap items in foil instead of plastic so you don't have a visual cue when you open the fridge/cupboard
- Place stickers to cue "STOP" inside cupboard doors and refrigerator
- Remove the light bulb from the refrigerator
- Keep serving dishes off the table
- Serve yourself whenever possible
- Buy smaller portions of meats/don't cook a whole box of pasta
- Put leftovers away immediately or freeze them for another meal
- Avoid tempting aisles (bakery, for example) in the grocery store
- Don't shop on an empty stomach
- Change your route if necessary to avoid vending machines
- Make meal or snack times pleasant
- Schedule and plan snacks to limit "knee-jerk" eating
Copyright 2002 Brigham and Women's Hospital
Send Feedback to: 
