Re: Techniques for when you're not hungry

[Guest guest]

What is often suggested is to give yourself permission to eat anyway! This isn't

meant to encourage overeating, but rather to prevent the rebellion/binging that

can occur if you restrict yourself (for any reason). The trick seems to be to 1)

tell yourself that its OK to eat, and that yes, you are NOT hungry but that you

will - 2) choose exactly what you really really really want to eat (at that

moment) and 3) do your best to SAVOR/enjoy what you eat as you eat it. Then if

you can, see if you can back track a bit and find what was on your

mind/happening to you, just before the urge to eat hit you. Its this slow, step

by step re-patterning that works you away from diet mentality and back to

returning to the inner wisdom and trust your body has.

BEST wishes - Katcha

IEing since March 2007

>

> Hi everyone,

>

> Firstly, I know I don't post much but reading your messages every day helps

reinforce that I should not consider going on another diet (which both my

counselor and nutritionist are happy about).

>

> My question though is what to do when you are not hungry but want to eat (out

of habit, because of stress- for example I hate sitting at my desk writing

scientific articles and when I'm sitting there, I desperately want to eat even

though I rationally know I'm not hungry). Most of the methods I used before

helped reinforce an unhealthy relationship with food (were obtained from pro-ana

and other more extreme dieting groups- I'm not going to write any of them here

because I don't want to trigger anyone/ reinforce them). I am working through

my emotional issues that caused me to restrict/binge in the past and I imagine

that will be the ultimate solution; however, any ideas that you guys use once

you've identified your desire to eat as purely emotional (things they do or say

to themselves) would be greatly appreciated. Even techniques where you still

emotionally eat but which help break the cycle of needing to emotionally eat in

a certain place or when doing a certain activity in the future. Thanks!

>

> Cheers!

> ~

>

[Guest guest]

You could stand up and stretch for a few minutes. Stretching can get you out of

your head and into your body. You may even forget about your intense desire to

eat when not hungry (even if you forget for only a minute, at least you got your

mind off of it).

Or you could journal about the fact that you want to eat (even if this means

just jotting down a sentence or two on a Post-It and sticking it in your

pocket). That way, you " share " your thoughts (even if you're only sharing them

with the paper). And, like Katcha said, give yourself permission to eat, savor

it, and later you can try to find what " triggered " you.

Hope this helps.

--

>

> >

> > Hi everyone,

> >

> > Firstly, I know I don't post much but reading your messages every day helps

reinforce that I should not consider going on another diet (which both my

counselor and nutritionist are happy about).

> >

> > My question though is what to do when you are not hungry but want to eat

(out of habit, because of stress- for example I hate sitting at my desk writing

scientific articles and when I'm sitting there, I desperately want to eat even

though I rationally know I'm not hungry). Most of the methods I used before

helped reinforce an unhealthy relationship with food (were obtained from pro-ana

and other more extreme dieting groups- I'm not going to write any of them here

because I don't want to trigger anyone/ reinforce them). I am working through

my emotional issues that caused me to restrict/binge in the past and I imagine

that will be the ultimate solution; however, any ideas that you guys use once

you've identified your desire to eat as purely emotional (things they do or say

to themselves) would be greatly appreciated. Even techniques where you still

emotionally eat but which help break the cycle of needing to emotionally eat in

a certain place or when doing a certain activity in the future. Thanks!

> >

> > Cheers!

> > ~

[Guest guest]

Hi ,

I'm really glad you posted! You are always welcome to post here as we all are.

I'm very happy that you've dumped or ditched the diets :.)

Here's my take on eating when not hungry;

The first idea I find super useful is that I really and truly AM allowed to eat whatever I want whenever I want!!!! I can't emphasize this enough; I mean after all it is MY body and nobody else is allowed to violate my boundaries and tell me I can't eat!!!!! OK, lol, you see I feel strongly about this one :.)

The second idea is this; I KNOW I can eat whatever, whenever, and I like the taste of food best when I do get hungry; at that first sign of hunger I am more than happy to provide myself with exactly what it is i want to eat :.) I am Italian, and this may be genetic, lol, but we do love our food :.)

Here's the part you're asking about; if I feel an intense urge to eat and I know it's got something to do with emotional issues, or boredom, or not liking the task I'm working on, I will ask myself, "Am I hungry?" Of course in this instance the answer will be "no, but I'd love to grab that piece of cake, or that cookie."

The next question is this; "since I know I'm not hungry and there's something emotional going on, can I just pause for 60 seconds and see if I can tolerate the feeling?" Feelings really do pass even when they're very uncomfortable, and by feeling a feeling, we aren't obligated to solve anything; it's only a 60 second pause to see how we do figuring out the feeling and what's going on. I even write down what's going on in a journal sometimes.

If I can pause 60 sec. then when that time is up I ask myself if I can pause another 60 sec. and so on.

If the answer is, "NO I CAN'T I have to eat" here's what I advise only if you want to try it:

then take out a plate; put the food on a plate, and take it to the table; sit like you are eating a meal and be sure to take the food that you really, really want, not just anything! Sit at the table, with no distractions, and try very hard to slow down the eating and take a bite very consciously and very mindfully; be very aware as much as possible so you can really and totally ENJOY the food. Are you allowed to enjoy the food if you're not hungry?

ABSOLUTELY YES!!!!!!! I can't emphasize this enough; the more you are mindful and aware and enjoy the food, the more likely you will feel satisfied much sooner; it will often help to shortcircuit a binge. Make sure you tell yourself :I AM ALLOWED to eat whatever i want whenever I want so I will not yell at myself or judge myself.

When I eat when not hungry these ideas are basically what I follow, and I don't yell at myself, and I just feel fine about it because I know the next hungry time will come again; it always does. We have endless eating opportunities in this lifetime after all and food is for fuel but it's also for pleasure :.)

Take what you want of this if you think it could be helpful to you.

Good luck,

Laurie

To: IntuitiveEating_Support Sent: Fri, December 11, 2009 4:34:08 PMSubject: Techniques for when you're not hungry

Hi everyone,Firstly, I know I don't post much but reading your messages every day helps reinforce that I should not consider going on another diet (which both my counselor and nutritionist are happy about). My question though is what to do when you are not hungry but want to eat (out of habit, because of stress- for example I hate sitting at my desk writing scientific articles and when I'm sitting there, I desperately want to eat even though I rationally know I'm not hungry). Most of the methods I used before helped reinforce an unhealthy relationship with food (were obtained from pro-ana and other more extreme dieting groups-

[Guest guest]

Thanks for this, Laurie. It beautifully illustrates the IE principles.

I DO have permission to eat what I want, when I want. And I've found that when I truly believe this, it's easier for me to tolerate feelings. Of course, after years of self-shaming I don't always believe this, but I've seen it work often enough to truly have faith in this path.

Good luck to you, .

Harry

Techniques for when you're not hungry

Hi everyone,Firstly, I know I don't post much but reading your messages every day helps reinforce that I should not consider going on another diet (which both my counselor and nutritionist are happy about). My question though is what to do when you are not hungry but want to eat (out of habit, because of stress- for example I hate sitting at my desk writing scientific articles and when I'm sitting there, I desperately want to eat even though I rationally know I'm not hungry). Most of the methods I used before helped reinforce an unhealthy relationship with food (were obtained from pro-ana and other more extreme dieting groups-

[Guest guest]

Hi Harry,

When I read that you don't always believe it, I thought, well join the club, lol! I talk a good talk, lol, and i really do apply this stuff a high percentage of the time, but certainly not 100% and not always! The way I see it, 100% is perfect and none of us need to be perfect at this or anything else. It's a life-long process really.

Laurie

To: IntuitiveEating_Support Sent: Sat, December 12, 2009 12:39:48 PMSubject: RE: Techniques for when you're not hungry

Thanks for this, Laurie. It beautifully illustrates the IE principles.

I DO have permission to eat what I want, when I want. And I've found that when I truly believe this, it's easier for me to tolerate feelings. Of course, after years of self-shaming I don't always believe this, but I've seen it work often enough to truly have faith in this path.

Good luck to you, .

Harry

[intuitiveEating_ Support] Techniques for when you're not hungry

Hi everyone,Firstly, I know I don't post much but reading your messages every day helps reinforce that I should not consider going on another diet (which both my counselor and nutritionist are happy about). My question though is what to do when you are not hungry but want to eat (out of habit, because of stress- for example I hate sitting at my desk writing scientific articles and when I'm sitting there, I desperately want to eat even though I rationally know I'm not hungry). Most of the methods I used before helped reinforce an unhealthy relationship with food (were obtained from pro-ana and other more extreme dieting groups-

[Guest guest]

Laurie,Thanks for writing that out! That's awesome! I've saved it to my computer and am going to read it the next time I feel like I want to eat but am not hungry.THanks!

Abby

 

Hi Harry,

When I read that you don't always believe it, I thought, well join the club, lol!  I talk a good talk, lol, and i really do apply this stuff a high percentage of the time, but certainly not 100% and not always!  The way I see it, 100% is perfect and none of us need to be perfect at this or anything else.  It's a life-long process really.

 

Laurie

To: IntuitiveEating_Support

Sent: Sat, December 12, 2009 12:39:48 PMSubject: RE: Techniques for when you're not hungry

 

Thanks for this, Laurie. It beautifully illustrates the IE principles.

I DO have permission to eat what I want, when I want. And I've found that when I truly believe this, it's easier for me to tolerate feelings. Of course, after years of self-shaming I don't always believe this, but I've seen it work often enough to truly have faith in this path.

Good luck to you, .

Harry

 

 

[intuitiveEating_ Support] Techniques for when you're not hungry

 

Hi everyone,Firstly, I know I don't post much but reading your messages every day helps reinforce that I should not consider going on another diet (which both my counselor and nutritionist are happy about).

My question though is what to do when you are not hungry but want to eat (out of habit, because of stress- for example I hate sitting at my desk writing scientific articles and when I'm sitting there, I desperately want to eat even though I rationally know I'm not hungry). Most of the methods I used before helped reinforce an unhealthy relationship with food (were obtained from pro-ana and other more extreme dieting groups-

--

[Guest guest]

Hi Abby,

Glad if I could help a bit. Hope you're having a nice weekend.

Laurie

To: IntuitiveEating_Support Sent: Sun, December 13, 2009 10:31:20 AMSubject: Re: Techniques for when you're not hungry

Laurie,

Thanks for writing that out! That's awesome! I've saved it to my computer and am going to read it the next time I feel like I want to eat but am not hungry.

THanks!

Abby

[Guest guest]

Thanks so much for all your ideas and support. These are just the kind of

healthy suggestions I was hoping for!