BIOSOFT HELP FILES

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.