Back to: ELO FEBRUARY 2024
MAKE A NOTE OF YOUR ANSWERS
We will begin with a look at the changes you want to make, so it will be good for you to give some thought to this before we start.
I suggest you make a list of examples of where and when you might aim to eat less. You could ask yourself: what is the “eating less” I could be doing?
Make a list (see examples below) by considering the quality, quantity and/or frequency of the food you eat, aiming to be as specific as possible.
There’s no need to make these lists complete or final – you can add to them from time to time and you might even change your mind about some of them. It will be helpful, though, to begin to identify what you want to eat less of and why you want to do that.
And, please don’t expect to be making these changes right away. We’ll be going through quite a bit more material before we’ve covered how to do this.
Pick one, two or three examples and post them in the Comments box right at the bottom of this page. It might be helpful for you to watch the videos in this Section first, and return to this page afterwards with three things you want to change.
PLEASE BE PATIENT with the Comments as they won’t be visible right away.
This is an example of what might go in the Comments box below: “WHAT” is something about your eating you want to change. And “WHY” is how this could be a benefit to you.
WHAT: to eat less at lunchtime WHY: I’ll lose weight, have more energy later on in the day
WHAT: not to eat after my evening meal WHY: I’ll feel more in control, maybe sleep better
WHAT: not to eat so many sugary snacks at work WHY: I’ll have more energy later on, feel better about myself.
What-to have a low carb healthy lunch
Why- to have more energy in the afternoon
What- to not snack instead of cooking a meal in the evening
Why-improve cooking skills and enjoy a healthy home cooked meal with family
What-to not eat when feeling negative emotions
Why-because it doesn’t help. It’s best to feel the emotion rather than stuff it down with food even if it means I cry.
What-to give up hot chocolate
Why-I feel addicted to it and would rather be able to choose take or leave it to gain back control.
What: reduce my intake of cheese
Why: it makes my body feel uncomfortable the next day.
What: increase my sense of self compassion
Why: when I am kinder to myself I feel what I eat is my choice and I don’t feel rebellious or like I’m missing out
What: prepare for low energy moments
Why: by having healthy meal/ snack ready it becomes an easier choice when I’m tired. I avoid eating high sugar this way (high sugar makes me more tired and my sleep becomes negatively affected).
What: I would like to feel confident in eating as little ultra processed food, cake and pastry as possible. They have been the things I could always turn to for ‘love’!!!
Why: Because I recognise that eating them results in me feeling unwell, with an unhappy digestive system, low energy and feelings of overwhelm and panic
What: I would like to learn how to manage eating at occasions – Birthdays, social events, Christmas, Easter
Why : Because I feel helpless to resist over indulging and then find I am low in mood and struggle to get back to healthy eating patterns, sometimes for weeks afterwards
What: I would like to reduce the amount of UPF/junk food I eat
Why: because if I do so it will lead to better quality sleep, more energy and a more positive outlook
What: I would like to learn how to eat when outside of my regular routine – holidays for example
Why: to reduce regret from overeating and feelings and f uncomfortableness and wasting time then trying to re-establish a healthier routine
What: I’d like to stop overeating in an evening and a weekend
Why: because my life has become very passive – food, TV, phone etc and I want to lead a more active and interesting life again
What: I want to not eat to excess
Why: I want to feel comfortable in myself (not bloated or overfull), I want to enjoy the food I eat
What: I want to learn how to not over indulge during holidays and events
Why: I want to feel in control and that I can trust myself
What: I want to learn how not to feel obligated to eat (e.g. because someone has made something specifically for me)
Why: I want to make decisions for myself and feel in control
What: I don’t want to snack in between meals when I feel emotional and overwhelmed
Why: Because then I feel out of control and awful and I’m too full or sick feeling for the next meal
What: I want to stop rating food in terms of good or bad
Why: Because when I eat the ‘bad’ food, the wheels fall off and I eat everything in sight
What: I want to stop/reduce the episodes of overeating
Why: Because I feel so desperate and out of control after them
What: I want to learn how to eat over holidays and special occasions
Why; Because I find after these occasions it takes me a long time to get back on track
What: I want to eat less sugar
Why: because I know it irritates my mood and my blood sugar levels
What: I want to eat less at dinner
Why: because I dislike feeling full when I go to bed.
What: I want to eat less in the afternoon
Why: because this is the time of day I crave processed foods. I tend to over eat them and then feel too full to enjoy my dinner. Also the food I choose in the afternoon makes me feel bloated, headachy, and lethargic
What – I want to eat less sugar
Why – I feel my body is allergic to it and results are n low mood and hot flushes
What – to be much kinder to myself
Why – self compassion and increased self worth will allow me to have a much nicer time in life and help me to address my overall wellbeing
What – to do intermittent fasting at different times
Why – my body just doesn’t need that much food anymore, it reduces inflammation and makes me feel in control
1. Eat less after dinner.
Why: I will have less heartburn and a better sleep
2. Eat less candy
Why: It gives me a stomach ache
3. Eat less takeout food
Why: I will have more energy if I eat foods that are more nutritious.
WHAT to eat less between meals
WHY I will enjoy my meals more, save time and money and feel more in control
WHAT to eat less processed food with harmful additives in it
WHY to feel a sense of confidence and self respect that I am taking care of my body and long term health
What: Eat less in the evening, after dinner
Why: So I’ll sleep better, breathe easier, and lose weight
What: Eat less between meals
Why: So I’ll feel better, and not get so stuffed
What: Make actual meals instead of grabbing food on the run
Why: Enjoy my meal, feel satisfied with food, not panicky
(Sorry I’m so late–just trying to catch up!)
What: To Eat Less Junk Food, Especially After Dinner
Why: I’ll stop spiking my blood sugar and won’t feel hungry all day, I might lose some weight, or at least not gain any, I’ll be hungrier for and enjoy my breakfast more, I won’t have acid reflux after eating too much at night
What: To eat healthier foods. Why: To have more energy.
What: To snack less between meals. Why:
What: To stop eating without thinking. Why: To improve my health, self-esteem.
What: To eat fewer sweets. Why: Because I don’t need them, and they can make me feel sick.
WHAT – I would like to stop eating after my dinner in the evening i.e. stop snacking/binging at night
WHY – It is food I do not need as it makes me feel overfull, bloated, sick and out of control.
WHAT – I would like to eat way less sugar
WHY – I think it contributes significantly to my joint pain and makes my asthma worse and it makes me worry about my health
WHAT – I would like to eat less at meal times
WHY – So I stop feeling overfull and sick, wheezy, so that I feel in control control and better about myself