Recently I have been reading Intuitive Eating (http://www.intuitiveeating.org/), by Evelyn Tribole, MS, RD and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA.
And by “reading” I mean listening to audiobook as I drive.
I have been making note of numerous quotes and concepts that are phenomenally simple, but so easy to forget.
According to Tribole and Resch, “Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body--where you ultimately become the expert of your own body.”
Intuitive eating is absolutely essential both before and after weight loss surgery.
Before surgery, it is important to eat mindfully to learn to listen to the body’s cues. In order to lose weight pre-operatively, it is important to eat when hungry and stop when full.
After surgery, mindful eating is just as important because if you eat too fast or a food that the pouch, sleeve or band does not like it, the stomach will tell you!
One quote that really stuck out to me while I was listening to this book was:
“Are you bored and thinking about eating as a distraction?”
It’s true. How often do we find ourselves bored, looking for something to do and turn to the bag of potato chips as an activity?
Here are some of my favorite ways to combat boredom eating:
1. Ask yourself “Are you hungry?” Sometimes even just taking a step back to ask yourself if you are hungry can prevent boredom eating.
2. Use pre-portioned snacks. Pre-portioned snacks is a great way to prevent overeating from snacking directly out of the bag
3. Do something else. If hunger is not the problem, eating is not the solution.
4. Wait 5 minutes. If you are still craving a snack after 5 minutes, go ahead and have some, but stick to one bite or one serving and savor it.
5. Chew gum. Chewing sugar-free gum is a great low-calorie way to keep the mouth busy.
Question of the day: What are your tricks for preventing boredom eating?