DIETING AT BIOSOFT HANDBOOK
4. EATING BEHAVIORS
EATING BEHVAIOR CHANGES
1. Timers - have at least 20 min meal time, eat slowly without gulping down the throat
2. Sleepers - avoid short sleep duration, normal sleep pattern essential
3. Yoga - mindfulness meditation helps responsiveness for inner body signals, so that more sensitive for meal taste, hunger and satiety signals which are essential
4. Eating pause - first pause after a meal is started to be noticed. Stop eating thereabouts
5. Eating slowly - essential for GIT hormone action sensors - at least 20 mins per major meal with 20 bites per a mouthful
6. Habituation - habit formation for eating behavior requires daily repetition of the same which is why we emphasize same meal plan for 1 week
7. Identify emotional eating - See later chapter
8. Sensitivity exercises - start focusing on following meal related body sensations
a. hunger
b. sensation of satiety with a meal
c. sensation of fullness after a meal
d. Taste differences of food items
e. Chewing and liquefying food in the mouth before swallowing - ensure no solid is swallowed
Developing a sense of hunger and satiety are essential for success in dieting.