Over the next couple of days make an agreement with yourself that you will write down everything you eat or drink, even if it is a taste of whatever at Costco or a sip of soda or juice or a single bite of a cookie. Write it all down, the time of day and how much you ate/drank or simply tasted. Now that I have your attention I would like you to go back to before you took this bite or taste and try to develop this next sense of awareness . Before you ever take that bite or taste/drink , what I want you to do is to ask yourself these questions: 1) why do I want to take this bite or have this drink? Am I hungry or thirsty and if so , how hungry and thirsty am I, on a scale of 0-10 with 10 being very hungry? 2) what is the emotion or feeling that I am experiencing that is associated with my desire/urge/need for food or drink? It could be sadness, loneliness, emptiness, or excitement and joy, feel the feeling or feelings at the time and write them down.
What you will learn from this simple process is how unconscious we are with our food and drink, most of us eat or drink and don't even think about or remember the process until we are done eating and then we say, damn, what did I eat or drink that for? When you grade the intensity of your hunger or the intensity of your need for a drink, be it soda or alcohol you will learn over time that maybe you are eating or drinking out of boredom or habit or some habitual characteristic emotion or feeling that is taking control of you.
Keep a journal/record of your consumption over a period of 5 days.
Before you take a bite of food or drink, rate/grade the intensity of the desire/need, 0-10.
As you eat, make a conscious effort to "drop the fork/spoon" with each and every bite, set the utensil down. This will help separate you from trance eating.
Then study yourself and determine the emotion or feelings associated with this desire/hunger.
Make a note of all the times you impulsively ate or drank first , without thinking, you will know you were acting unconsciously if you failed to abide by the rules of this introspective journal game.
After 5 successful days of accurate and timely journaling, review your stats and look for your pattern.
Call my office and tell me what you learned, I would like to know.
One addition to this game, as you eat or drink, see if you can stay conscious of every bite . You will find we not only unconsciously grab for food or drink but we consume it unconsciously as well. The journal will make you conscious of the "grab," but now add the art of being conscious and aware of every bite/drink you are consuming. Most folks are eating and drinking while preoccupied watching TV, on the computer, talking on the phone, reading, lost in thought, etc.
See what happens when you become present time conscious of your consumption. Until next time, Dr. Mark Doyle.
Dr. Doyle is a chiropractic physician and a clinical hypnotherapist. He created the DEEP Release Clear Mind Process. He operates a chronic spine pain and weight loss practice in downtown Bellevue and he is co-founder of the superb 30/10 Weight Loss For Life program. Women average 30 pounds in 10 weeks and men average 50 pounds.
What you will learn from this simple process is how unconscious we are with our food and drink, most of us eat or drink and don't even think about or remember the process until we are done eating and then we say, damn, what did I eat or drink that for? When you grade the intensity of your hunger or the intensity of your need for a drink, be it soda or alcohol you will learn over time that maybe you are eating or drinking out of boredom or habit or some habitual characteristic emotion or feeling that is taking control of you.
Keep a journal/record of your consumption over a period of 5 days.
Before you take a bite of food or drink, rate/grade the intensity of the desire/need, 0-10.
As you eat, make a conscious effort to "drop the fork/spoon" with each and every bite, set the utensil down. This will help separate you from trance eating.
Then study yourself and determine the emotion or feelings associated with this desire/hunger.
Make a note of all the times you impulsively ate or drank first , without thinking, you will know you were acting unconsciously if you failed to abide by the rules of this introspective journal game.
After 5 successful days of accurate and timely journaling, review your stats and look for your pattern.
Call my office and tell me what you learned, I would like to know.
One addition to this game, as you eat or drink, see if you can stay conscious of every bite . You will find we not only unconsciously grab for food or drink but we consume it unconsciously as well. The journal will make you conscious of the "grab," but now add the art of being conscious and aware of every bite/drink you are consuming. Most folks are eating and drinking while preoccupied watching TV, on the computer, talking on the phone, reading, lost in thought, etc.
See what happens when you become present time conscious of your consumption. Until next time, Dr. Mark Doyle.
Dr. Doyle is a chiropractic physician and a clinical hypnotherapist. He created the DEEP Release Clear Mind Process. He operates a chronic spine pain and weight loss practice in downtown Bellevue and he is co-founder of the superb 30/10 Weight Loss For Life program. Women average 30 pounds in 10 weeks and men average 50 pounds.
For more information on our Weight Loss Programs in Bellevue, WA, please visit:
http://www.3010WeightLossForLife.com/
Visit our website for more information on the Best Chiropractic Care in Downtown Bellevue, WA.
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