Back to: ELO JUNE 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.
I want to eat less chocolate, so I’ll feel less anxious from the caffeine and sugar intake.
I want to eat less between meals, so I am in more control of my food intake.
I want to eat less bread, so I can consume more varied carbs for better health.
I want to be able to cease going for second helpings as I always feel over-full afterwards.
I want to stop automatically looking for dessert after the evening meal as I graze randomly on sweet things and I feel unwell afterwards.
I want to stop eating biscuits at work just because it feels unsociable not to do so. I end up enjoying my evening meal less because of this.
What: to eat less overall and eat more nourishing food
Why: I will have more energy and sleep better
What: To change my habit of snacking every time I pop home between clients.
Why: it spoils my enjoyment of my planned and nutritious meals.
What: Eating chocolate late in the evening (often in secret)
Why: It impacts on my sleep (heartburn) plus I feel bad about my behaviour.
What: change my habit of eating junk food in the evening when I’m not even hungry.
Why: they’re usually highly processed foods manufactured to make me want to eat more and more of them – never making me feel satisfied
Why: after eating the junk food I feel regretful and disappointed with myself, lowering my self esteem. Why: Sometimes I get indigestion at bedtime interfering with a good night sleep.
What: think of something else to do as a treat rather than having coffee and cake in a cafe
Why: I will immediately feel slightly unwell and regretful. Two hours later I will have an energy dip and a feeling of discomfort in the tummy.
What: I want to eat/use less when I am trying to soothe or escape
Why: because I am simply trying to numb in those times and I would like to choose a healthier tool
What: I would like to eat less before bed
Why: I would like to feel more in control, when/what I eat after dinner is usually to distract and there is no connection with my food.
What: I would like to eat less when I am “done” or tired
Why: because I want to be present and feel nourished and empowered when I eat meals
What:I’d like to eat less when doing another task
Why: I want to enjoy my food more
What: I would like to eat less absentmindedly
Why: Because when I eat more, presently, Pfeil, free, empowered, nourished, and fulfilled
Eating half of the starches of what I normal eat at dinner time, to have more energy after diner.
Eating half of the bread at lunchtime and have some vegetables on it instead of plane, to make it easier on my body.
Stop eating after dinner until breakfast to give my body some rest.