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Day 18 - Beck Diet Solution, Change Your Definition of Full

Sacha Chua via Flickr


Naturally-thin people are usually good at the skill of eating to the point of normal fullness.  In general, this means being just as able to take a brisk walk after a meal as before the meal.  Eating past fullness doesn’t feel normal to thin people – it feels uncomfortable to them, says BDS.  But for people with weight problems, this overfull sensation may actually feel normal for a number of reasons – wanting to prolong the eating experience, taking advantage of food being around, wanting to load up to avoid being hungry between meals, and so on.

 If you’re worried about getting hungry before your next meal, just remember what we’ve learned about hunger – that it’s never an emergency and that we can withstand the sensations.  We have plenty of distractions and anti-craving techniques at our disposal to deal with cravings as well.  If you’re triggered to eat more because there’s food sitting around, like at a dinner or party, you can remove yourself from the food or try other distraction strategies.

Of course, this exercise assumes we’re able to take a brisk walk in the first place, which we can’t always physically do.  But for the next month, every time you finish a meal ask yourself whether, assuming your legs cooperated, you’d be able to go out for a brisk walk.  If the answer is yes, give yourself credit for eating to normal fullness.  If the answer is no, remind yourself that this sensation is not normal fullness and that you’ll be sure not to put too much on your plate at the next meal.
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