The Mean Girl Munchies “press the silence” on critical self-awareness with quick bites of crunchy food regardless of taste. Meditation is a healthier approach to focus on something unique. Website design By BotEap.comc) Licking your wounds implies avoiding and calming learned helplessness with slow, sweet and creamy indulgence. People who lack the ability to engage in task-oriented coping are more likely to emotionally eat. Instead, take direct action to resolve, mitigate, or eliminate stressors. Try positive psychology with an empowered paradigm. Website design By BotEap.comd) Recreational eating is just a response to boredom or procrastination, particularly in times of transition such as the arrival of work. For a more balanced balance between the things you want to do and the things you have to do, sprinkle fun activities throughout your schedule. Give yourself permission; see value; enjoy your life. Website design By BotEap.comIf you decide to eat before you’re physically hungry, treat yourself to a bit of what you really want, and then move on. “This is not the eat when you’re hungry and stop when you’re full diet.” It’s not about rules; they are general guidelines to keep you feeling good, like resting when you are tired. Website design By BotEap.comStrategies Website design By BotEap.com1. Eat when you are physically hungry. “Preventive feeding” doesn’t work. “Physical hunger is a soft, hollow, warm feeling in the stomach.” You gradually start to become more sensitive to food cues. “You feel really light, active and full of energy.” Hunger grunts are high in the stomach, not below the belly button, which is the sound of digestion. Skip sugary drinks in between meals until you can recognize hunger cues. Don’t stress if you can’t eat right away, your body will use its own fuel, but don’t get used to going hungry for too long because you could get a headache, irritability, and difficulty eating. Website design By BotEap.com2. Eat what you really want to be psychologically satisfied. “Release the brake completely” and “Move all foods to the No Guilt category.” Instead, rank by what you like and how it makes you feel. Your body is designed to crave a variety of foods, so keep small amounts available (out of sight) and accessible. Website design By BotEap.com3. Sit down, be present, and fully enjoy what you are eating. Satisfaction comes from the environment, freedom, perceived portions, etc. Take a substantial portion and commit to what you’re eating. Sit and eat in the designated eating areas. Being present to enjoy eating and remove conditioned triggers and escape self-awareness. “Build and savor the perfect bite, every time.” If you eat with others, enjoy the food and the conversation separately. Website design By BotEap.com4. Stop eating when you feel comfortably full. The first sign that you are approaching satiety is a slight decrease in taste. Try taking a 5 minute break after eating half of your current servings as an experiment. Leave a morsel of quality food on your plate to indicate abundance and empowerment. Ask yourself if the next bite will make you feel better or worse. Create a routine at the end of the meal, such as brushing your teeth, doing the dishes, or taking a 10-minute walk. Plan for post-meal treats, such as only allowing a TV show after dinner. Website design By BotEap.com5. Billing. Notice how food makes you feel. Pure motivational states come from consistent feeling states, that is, pleasure both now and later. Conflicted states require willpower, so build “will power” by turning Shoulds into Wants and Shouldn’ts into Don’ts. Notice the discomfort after unhealthy foods for tangible memories to change your motivational appeal. Check 30 minutes, one hour, three hours, and again up to five hours after eating, rating energy, hunger, mood, focus, and other factors like digestion. Website design By BotEap.com6. Exercise if you want to feel happier and look better, not to burn calories. Rate your mood, energy, tension, and problem solving; then walk at a comfortable pace for 10 minutes listening to music or talking; by rating the same factors later, you will see the difference. Also, wear a slightly tight-fitting item of clothing to track progress instead of the scale.
Lose weight and keep it off with intuitive, easy and fun eating
Website design By BotEap.comHow to Have Your Pie and Skinny Jeans Too: Stop Overeating, Overeating and Dieting Forever Get the Naturally Lean Body You Crave from the Inside Out (Overeating Solution) by Josie Spinardi is an amazingly written book accessible with clear practical strategies and strong evidence-based approaches.
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Website design By BotEap.comYour body is programmed to maintain a naturally lean weight. You don’t need to know your ideal weight or calorie balance. More calorie-dense foods and slower metabolism just mean you get full sooner and stay full longer.
Website design By BotEap.comDiets only address the symptom of being overweight. “Overeating or overeating is, in fact, a very powerfully anchored conditioned (learned) response to both diet (food restriction) and poor skills in navigating certain distressing emotional states.”
Website design By BotEap.comMost dieters get stuck in “The Dieting Trangle of Despair,” a cycle of dieting, bingeing, beating themselves up, and then dieting again… only to binge again in ever more extreme forms. Studies like the one by Ancel Keys show that “dieting leads to food obsession, emotional distress and, wait, binge eating.”
Website design By BotEap.comrecommendations
Website design By BotEap.comEat like a naturally thin person. Enjoy satisfying portions of tasty regular foods without worry, without dieting to try to compensate. If you eat so much that you feel uncomfortable, just make a note that it doesn’t feel good to be too full.
Website design By BotEap.comEliminate the “learned habit of overriding your body’s internal signals for hunger and satiety.”
Website design By BotEap.comUse root cause analysis to identify the real reason for eating without hunger:
Website design By BotEap.coma) Gasping for food violently out of control in response to deprivation, binging on forbidden foods. By eating only what is right for you according to your physical and psychological needs, you can be confident in any situation instead of being ruled by obsession with food, deprivation, or “kryptonite.”
Website design By BotEap.comb) Eating because you ate breaking a diet rule. Tuning in to inner forces helps.
The Mean Girl Munchies “press the silence” on critical self-awareness with quick bites of crunchy food regardless of taste. Meditation is a healthier approach to focus on something unique. Website design By BotEap.comc) Licking your wounds implies avoiding and calming learned helplessness with slow, sweet and creamy indulgence. People who lack the ability to engage in task-oriented coping are more likely to emotionally eat. Instead, take direct action to resolve, mitigate, or eliminate stressors. Try positive psychology with an empowered paradigm. Website design By BotEap.comd) Recreational eating is just a response to boredom or procrastination, particularly in times of transition such as the arrival of work. For a more balanced balance between the things you want to do and the things you have to do, sprinkle fun activities throughout your schedule. Give yourself permission; see value; enjoy your life. Website design By BotEap.comIf you decide to eat before you’re physically hungry, treat yourself to a bit of what you really want, and then move on. “This is not the eat when you’re hungry and stop when you’re full diet.” It’s not about rules; they are general guidelines to keep you feeling good, like resting when you are tired. Website design By BotEap.comStrategies Website design By BotEap.com1. Eat when you are physically hungry. “Preventive feeding” doesn’t work. “Physical hunger is a soft, hollow, warm feeling in the stomach.” You gradually start to become more sensitive to food cues. “You feel really light, active and full of energy.” Hunger grunts are high in the stomach, not below the belly button, which is the sound of digestion. Skip sugary drinks in between meals until you can recognize hunger cues. Don’t stress if you can’t eat right away, your body will use its own fuel, but don’t get used to going hungry for too long because you could get a headache, irritability, and difficulty eating. Website design By BotEap.com2. Eat what you really want to be psychologically satisfied. “Release the brake completely” and “Move all foods to the No Guilt category.” Instead, rank by what you like and how it makes you feel. Your body is designed to crave a variety of foods, so keep small amounts available (out of sight) and accessible. Website design By BotEap.com3. Sit down, be present, and fully enjoy what you are eating. Satisfaction comes from the environment, freedom, perceived portions, etc. Take a substantial portion and commit to what you’re eating. Sit and eat in the designated eating areas. Being present to enjoy eating and remove conditioned triggers and escape self-awareness. “Build and savor the perfect bite, every time.” If you eat with others, enjoy the food and the conversation separately. Website design By BotEap.com4. Stop eating when you feel comfortably full. The first sign that you are approaching satiety is a slight decrease in taste. Try taking a 5 minute break after eating half of your current servings as an experiment. Leave a morsel of quality food on your plate to indicate abundance and empowerment. Ask yourself if the next bite will make you feel better or worse. Create a routine at the end of the meal, such as brushing your teeth, doing the dishes, or taking a 10-minute walk. Plan for post-meal treats, such as only allowing a TV show after dinner. Website design By BotEap.com5. Billing. Notice how food makes you feel. Pure motivational states come from consistent feeling states, that is, pleasure both now and later. Conflicted states require willpower, so build “will power” by turning Shoulds into Wants and Shouldn’ts into Don’ts. Notice the discomfort after unhealthy foods for tangible memories to change your motivational appeal. Check 30 minutes, one hour, three hours, and again up to five hours after eating, rating energy, hunger, mood, focus, and other factors like digestion. Website design By BotEap.com6. Exercise if you want to feel happier and look better, not to burn calories. Rate your mood, energy, tension, and problem solving; then walk at a comfortable pace for 10 minutes listening to music or talking; by rating the same factors later, you will see the difference. Also, wear a slightly tight-fitting item of clothing to track progress instead of the scale.
The Mean Girl Munchies “press the silence” on critical self-awareness with quick bites of crunchy food regardless of taste. Meditation is a healthier approach to focus on something unique. Website design By BotEap.comc) Licking your wounds implies avoiding and calming learned helplessness with slow, sweet and creamy indulgence. People who lack the ability to engage in task-oriented coping are more likely to emotionally eat. Instead, take direct action to resolve, mitigate, or eliminate stressors. Try positive psychology with an empowered paradigm. Website design By BotEap.comd) Recreational eating is just a response to boredom or procrastination, particularly in times of transition such as the arrival of work. For a more balanced balance between the things you want to do and the things you have to do, sprinkle fun activities throughout your schedule. Give yourself permission; see value; enjoy your life. Website design By BotEap.comIf you decide to eat before you’re physically hungry, treat yourself to a bit of what you really want, and then move on. “This is not the eat when you’re hungry and stop when you’re full diet.” It’s not about rules; they are general guidelines to keep you feeling good, like resting when you are tired. Website design By BotEap.comStrategies Website design By BotEap.com1. Eat when you are physically hungry. “Preventive feeding” doesn’t work. “Physical hunger is a soft, hollow, warm feeling in the stomach.” You gradually start to become more sensitive to food cues. “You feel really light, active and full of energy.” Hunger grunts are high in the stomach, not below the belly button, which is the sound of digestion. Skip sugary drinks in between meals until you can recognize hunger cues. Don’t stress if you can’t eat right away, your body will use its own fuel, but don’t get used to going hungry for too long because you could get a headache, irritability, and difficulty eating. Website design By BotEap.com2. Eat what you really want to be psychologically satisfied. “Release the brake completely” and “Move all foods to the No Guilt category.” Instead, rank by what you like and how it makes you feel. Your body is designed to crave a variety of foods, so keep small amounts available (out of sight) and accessible. Website design By BotEap.com3. Sit down, be present, and fully enjoy what you are eating. Satisfaction comes from the environment, freedom, perceived portions, etc. Take a substantial portion and commit to what you’re eating. Sit and eat in the designated eating areas. Being present to enjoy eating and remove conditioned triggers and escape self-awareness. “Build and savor the perfect bite, every time.” If you eat with others, enjoy the food and the conversation separately. Website design By BotEap.com4. Stop eating when you feel comfortably full. The first sign that you are approaching satiety is a slight decrease in taste. Try taking a 5 minute break after eating half of your current servings as an experiment. Leave a morsel of quality food on your plate to indicate abundance and empowerment. Ask yourself if the next bite will make you feel better or worse. Create a routine at the end of the meal, such as brushing your teeth, doing the dishes, or taking a 10-minute walk. Plan for post-meal treats, such as only allowing a TV show after dinner. Website design By BotEap.com5. Billing. Notice how food makes you feel. Pure motivational states come from consistent feeling states, that is, pleasure both now and later. Conflicted states require willpower, so build “will power” by turning Shoulds into Wants and Shouldn’ts into Don’ts. Notice the discomfort after unhealthy foods for tangible memories to change your motivational appeal. Check 30 minutes, one hour, three hours, and again up to five hours after eating, rating energy, hunger, mood, focus, and other factors like digestion. Website design By BotEap.com6. Exercise if you want to feel happier and look better, not to burn calories. Rate your mood, energy, tension, and problem solving; then walk at a comfortable pace for 10 minutes listening to music or talking; by rating the same factors later, you will see the difference. Also, wear a slightly tight-fitting item of clothing to track progress instead of the scale.