I heard it at Oprah show and I found it so practical and realistic.
Most people are not eating because they are hungry but because of it is breakfast time, lunch time, or maybe they have celebration, they are feeling sad, lonely. So, the best way is to eat when you are hungry. You have to wait long enough to let yourself hungry.
2) Eat sitting down in a calm environment.
This does not include the car. When you are trying to focus on the driving, you cannot focusing on eating. So, sit down and let yourself to feel the satisfaction out of the food you eat. Unconscious eating may lead to over eating.
3) Eat without distractions.
Distractions include: radio, television, newspapers, books, intense or anxiety-producing conversations,and music. This tip goes along with the second one. It basically says that when you eat, give yourself the time, the luxury, the privilege, the kindness of really focusing on eating. Take that moment to focus on eating.
4) Eat only what your body wants.
Eat what your mind wants. What nurtures you and give you the energy to live your best life. If you don't know, close your eyes for abut 30 seconds, then it will pops out. If you feel confused, talk to your nutritionist, your doctor, get some help.
5) Eat until you are satisfied.
Satisfied is different with full. Full is when you can't get another bite in your mouth. In hunger scale, satisfied is between 4-5, after 5 it is you being fulled.
6) Eat (with the intention of being) in full view of others.
7) Eat with enjoyment, gusto, and pleasure.
Lastly, what i get from all the things i heard is the number of scale doesn't really matter. It is what you feel about yourself.
If you are plus size and feel good about that. Then, it is okay. What others say are not really matter. It is about you and yourself.
If you are plus size and not feeling happy with that, then choose the best way that fit you and if it is needed, get some help, find a doctor or a nutritionist. It is worth.
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