Setting Intention for Change

I would like to focus on two simple challenges this week, both of which may help you break through a plateau, or help you refocus if you have slipped with your eating or exercise.

One challenge is to force yourself into mindful eating. To do this you will require a dinner plate and a clock. The plate should not be a large one; it should be one that mimics the size we used to eat off of 30 years ago. One half the plate should be filled with a variety of vegetables, or at least vegetables that you like. One quarter will have your protein of chicken, or fish, or soy or lean meat, and one quarter a salad or a small amount of low glycemic starch. If you have the portions correct, the meal should total about 450 calories. Now comes the hard part! Take a look at the clock and see if you can slow down your eating and finish the plate over 20 minutes! As you know, satiety occurs after 20 minutes. Savour the tastes and texture of the food - the slower you eat the easier it is on your digestion. I want you to really pay attention to your hunger and satiety index: at the start of the meal, are you "starving,” "very hungry,” or "just hungry and ready to eat?” As you finish the meal (slowly) note that you may feel neither hungry nor full. Hopefully you will feel comfortably full, and not "stuffed.” We must slow down our eating. If we do so, we will eat less, and enjoy satisfaction without going to the point of being ‘over full.' Put your fork down frequently, have a sip of water, talk to your family; do lots of things to break the continuous insertion of the fork into your mouth! You now have become a mindful eater if only for one meal. Can you repeat this tomorrow?

The second thing I would like to work on is your ability or desire to change. Maybe you have been off track for awhile and don't know how to get yourself back on track (food or exercise).

On a scale of 0 to 10 where are you in your confidence and desire for change. Are you at a zero, meaning you couldn't care less, or are you higher than zero and ready to make a change? If you are at the low end of the scale, what would it take to make you want to move to an 8 or 9? Your health? The way your clothes fit? Your joints hurting? You get short of breath climbing stairs? Try to find reasons why you want to change.

Now, focus on a stumbling block. Is it breakfast? Is it snacking in the afternoon? Is it portions at dinner? Is it those evening snacks in front of the T.V? Make an action plan. Once you have identified your problem area, brainstorm strategies to cope with it. Now you must convert the action plan to paper. Write down:

1. What you plan to do. (For example, you skip breakfast). "I will eat breakfast.”
2. When you plan to do it. "Right after I take my shower in the morning.”
3. What is necessary to complete the goal? "Have enjoyable, healthy foods readily available – make a list and go to the grocery store.”
4. Roadblocks to plan for include: "Not leaving myself enough time in the morning. Getting bored with the same food. Not feeling hungry.”
5. Ways to get around the roadblocks. "Giving myself 10 extra minutes in the morning. Getting a few more groceries to change the food. Curb my night snacking.”
6. Who will you get support from. "I will tell my spouse or son or daughter or friend to keep encouraging me.”
7. How will you reward yourself? "If I do this regularly for two weeks, I'll get some new songs for my MP3 player.”

As you can see, we have to be very specific in our goals to change, otherwise they slip. Try this same strategy towards evening snacking. Especially identify roadblocks and how you will circumvent them.

So, slow down your eating, if only for your main meal of the day. Develop specific strategies to tackle your danger eating times.

Eating well and losing weight takes mental work. Eventually it becomes a habit.
You can do it. Never give up on yourself.

Dr. Doug