What are we really hungry for? Exercise 33 & 34
 

Lose weight without dieting? HOW?!?!

By getting to the root of why you overeat in the first place! "Why Weight," written by Geneen Roth, is a non-diet book that contains exercises designed to help compulsive eaters learn how to stop using food as a substitute for handling difficult emotions or situations. You'll also learn how to enjoy eating and still lose weight naturally. This program offers reassuring guidelines on:

-- kicking the scale-watching habit forever
-- learning to say no
-- discovering other pleasures besides food
-- learning the difference between physical and emotional hunger
-- listening to and trusting your body's hunger and fullness signals

Each week at least one exercise will be posted and you are encouraged to share your answers, thoughts, etc..

Please share any insight, ideas, articles or other information that you may have.

Join us in Breaking Free from Compulsive Eating!

Exercise 33: The Not-Necessarily-Mealtime Chart
For each day next week record the times at which you ate and what you ate at those times. How did you feel about eating at that time?
Chart categories:
Day
Time you ate?
What did you eat?
How did you feel about eating at this time?
What comments did you receive?


Exercise 34: Eating when you are not hungry.
The next few times you eat when you are not hungry, notice:
1. How the food tasted.
2. If you enjoyed it.
3. If it was difficult to know when to stop.
4. If you weren’t hungry, what were you feeling?

I think these "hunger" exercises go together so I wanted to keep the theme going!!

Thanks for your "meal" ideas, Crone, I will be using many of them. I think I just have a hard time with those old tapes in my head about what a meal should be.

I've kind of opted out of journaling my menus online, so I might not do these two here on the thread. But I do record the time I ate in my paper journal and how I am feeling, also I divide the pages into B-Z, L-Z & D-Z for Breakfast Zone, Lunch Zone and Dinner Zone. Ideally, at my preferred calorie count for losing that equals to 600 calories each zone or 300 calories each mini meal. In reality it isn't so neat.

Thanks for posting these exercises, LLB! :)