Step 4 Hunger Directed Eating (Intuitive Eating - How to stop binge eating)

[wge621]

when you leave stuff on your plate, should you just throw it away? because i think in the past when i've tried to do that, i just end up finishing it pretty soon after

[wge621]

this is so helpful, thank you

[xCowsCanFly]

imagine if youre underweight, will eating intuitively make you gain weight?

[VanessaCArthur]

Food stops tasting like magic after about 3 bites for me, ???? Do I stop after 4 bites or what do I do?? if i stop then, i'll be ravanous 10 min later. What do I do? I can't tell when to stop and feel balanced?

[josielenore]

@VanessaCArthur Good questions...have you tried stopping after those bites and you were ravenous or is that what you are imagining will happen? Taste is one of the indicators, there are also the other more satisfaction oriented indicators...one thing that may help is to take some of the pressure away from it and sort of play around and experiment..one day eat a little less and note how you feel for the next few hours always giving yourself permission to eat if you feel hungry soon...

[VanessaCArthur]

@josielenore That has been my real experience, that If I eat peacfully, taste diminishes after about 3 bites, and then I stop after the 4th, and leave the plate satisfied, but about 10-20 min later, wow, that crazy hunger feeling comes rapidly at me. Right now, for the past 1.5 hours I've been having hunger that comes and goes like just now, it was a gental wave of in my stomach area that came and went. I should wait some more time untill the waves do not diminish? lol I donno *blush*

[glaukosglaux]

Thanks for the video, very helpful tips. One thing I like to do at the end of a meal is have something pickled. I like umeboshi plums especially.

[josielenore]

@glaukosglaux Ooh those sound amazing...I am going to have to look for them..are they salty? I am so glad you found this video helpful and thanks a ton for your kind comment!

[RichardPapen1]

this is so basic. there is tons of research into obesity and some of it implicates processed foods in revving up our appetite..eg high fructose corn syrup. this problem is more complex than just a psychological perspective. Please just encourage people to eat non-processed foods and a lot of problems are solved. I notice you are out to make money though. I hope you do help people to some extent.

[wge621]

@RichardPapen1 well i think this video is more for people who ALREADY eat the right things. learning what not to eat is easy. but once you've thrown away all the ice cream and chips, it's still hard (for women at least) to lose weight BECAUSE of that psychological barrier. of course losing weight is about more than changing your mindset, but when you're down to the last 5-10 pounds, these are the things that make a difference, these little ideas that are difficult to articulate

[RichardPapen1]

@wge621

I agree that learning what not to eat is easy but I would point out that sometimes we dont' know what is bad for ourselves in that can suffer food sensitivites and that can have a significant impact on our weight and energy. so a trip to food allergist is a good step. I also think that food acts as a buffer against painful issues in our lives. I'll put myself in that category at times. I find if I dont' reach for the muffin then I have to face whatever the real problem is.

[RichardPapen1]

@wge621

I think what will finally make a difference then is nutritional knowledge, a desire to feel fit and look good and, sorry to sound old fashioned, a desire to look good for the person that you love. I really do think though that large women that say everything is fine are heavily in denial about their health and their coping mechanisms.

[nigerianflower]

Really great josie, thanks.

[josielenore]

@nigerianflower Oh thank you! I am so glad you found it helpful!

[HappyLia]

If there would be a button "100 X Like" I would hit that for your videos!

[josielenore]

@HappyLia Oh wow you put a huge smile on my face Lia! Thank you so much!!!  Here's me hitting the "100 X Thank You" button!!!!

[allsunnydays]

You are such a great coach!! You are helping me so much. Thanks!!!

[josielenore]

@allsunnydays Thank you....wow that means so much that these videos are helping you so much...that is my life's purpose right now so ti means more than you know to hear from someone "on the other side of the screen" that it is in fact helping! Wow, thank you!

[lamaestradicanto]

Great Tips! Thank you! To whom it may concearn - Refering to no.6: in an indian restaurant they served us Fennel seeds (mixed with a few sugar coated fennel seeds) and that was a great way to stop a very big meal what we had. It helps the digestion, it is a bit like desert(because of the sugary ones) and it also serves as a signal "meal is over". I did it for a while, it worked (even if sometimes I would need 2-3 teaspoons instead of 1 in order to finally STOP...).I´ll start that again.

[josielenore]

@lamaestradicanto Oh wow I love the idea of the Fennel seeds....practical and yet so regal!!!

[coolchick0569]

Your videos are amazing and your advice is fantastic. I'm really trying to make a lifestyle change instead of the stupid little diets I've done for the past 6 months. I've been focusing on your advice and tips and really trying to help my relationship with food! (Oh and i also sent you a desparate inbox message thing..) You're my idol and you're really helping me! I hope there's a "step 5" video or something because your advice is lifeesavinggg. :) i've also decided that i'm NEVER DIETING AGAIN.

[josielenore]

@coolchick0569 Hey there! Thank you so much for your kind words...oh yikes thanks for mentioning the inbox message...I sometimes miss those..I'll go find it right now!

As for a step five..yes I just filmed it today...should be up soon :) !! xo!

[miriamou]

You are wonderful! So genuine and sincere! I wish i had you as a friend! It means so much that you give your time giving us advice and ideas on not just losing weight but how to regain control over our lives! Thank you so much! You are a very unique persob.. And by the way you are stunning! What is your background? thank you again <3 xxx

[josielenore]

@miriamou Thank you thank you...yes let's be bffs!! That is so sweet of you to say...really the nicest compliment ever! I'm not sure if you are asking my education background or nationality..so hey I'll give ya both. Education, my undergrad was in Psychology and my graduate work was in psychological research (shocking right? :)...and my grandparents moved here from Alba (northern) Italy. Again thanks for such a kind note- made my night!!!

[josielenore]

@miriamou Thank you thank you...yes let's be bffs!! That is so sweet of you to say...really the nicest compliment ever! I'm not sure if you are asking my education background or nationality..so hey I'll give ya both. Education, my undergrad was in Psychology and my graduate work was in psychological research (shocking right? :)...and my grandparents moved here from Alba (northern) Italy. Again thanks for such a kind note- made my night!!!

[josielenore]

@miriamou Thank you thank you...yes let's be BFFs!! That is so sweet of you to say...really the nicest compliment ever! I'm not sure if you are asking my education background or nationality..so hey I'll give ya both. Education, my undergrad was in Psychology and my graduate work was in psychological research (shocking right? :)...and my grandparents moved here from Alba (northern) Italy. Again thanks for such a kind note- made my night!!!

[misslilycherry]

Its so good to see you again! Wow that was a really helpful video, thank you! Your so wonderful at explaining things, I'm reading lots of books on this subject (Geneen Roth etc) but when you talk I feel like the penny really drops and I know and truly understand - I love those 'a-ha!' moments. I didn't realise you had a book coming out, thats exciting news!! can't wait for your next video - I could listen to you all day!!

[josielenore]

@misslilycherry Lily thank you! Your comment is ESPECIALLY validating because the whole reason I started researching this subject is because I read like 80 books on the subject and they were great (I love Geneen!) BUT...none of them gave me the step by step "how to implement in my life"...I felt so dense and frustrated..."just sitting through the emotion" like most of the books suggested almost always landed me face-planted in a tub of ice cream....I needed more paint by numbers type of info!

[MsHeelclicker]

Another wonderful video, Josie. Thank you so much for some great strategies! I really like the idea of brushing my teeth after the meal but because I have wanted to take up meditation for awhile and I am studying and therefore home a lot, I think I'd like to try a quick sessionof that for 10 or 20 min. Will let you know how it works out. Also really looking forward to your audio series. Can't get enough of you! :)

[josielenore]

@MsHeelclicker Oooh I love the meditating idea...something very much on my "to do" list but haven't really gotten to...I am really excited to hear how it goes for you as a transitional exercise...studies show it has great impact on eating behavior. Great idea!!! Thanks for your kind words!!!

[StefaniaSWE]

Josie! I have no words, you are just soooo intelligent! I can't describe how happy it makes me feel that you want to share your knowledge with people you don't even know. You just seem like such an amazing person and friend. I hope you get it back in life. I've been waiting for your book for a while now, can you tell me when I can expect it to be released? so I don't have to go to your website everyday to see if it has been released hehe...

[josielenore]

@StefaniaSWE Oh wow you've just brought an ear to ear smile to my face Stefania!!! Thanks so much for your incredibly kind words..wow!!! Thanks also for asking about the book. It will be an audio book (download and cd) and I am estimating October 20th! You are so sweet to joke about visiting my site every day! Ha! If you want we'll email you the instant it is available (on my site the blue button in the books page). Thanks again Stefania for making my day!!!

[1BoysAreSmelly]

YOU ARE MY HERO!!

[josielenore]

@1BoysAreSmelly Aw thank you! That is very sweet of you to say!!!

[xCowsCanFly]

i think ill go and play the piano :)

[josielenore]

@xCowsCanFly I love that! Keeps your hands busy and fully engages your brain. Wow you're talented!

[xCowsCanFly]

@josielenore aw, thank you. and youre also so talented, i love your videos! theyre amazing!! :)

[CHETINES323]

this is going to work. these are things i use to do as a youngster and i guess i just have to pick up these habits again

[josielenore]

@CHETINES323 Such a great observation! We aren't learning anything new we are just remembering what we used to do. Brilliant point!

[KristinochkaSil]

i know a perfect way to stop eating and turn your mind around! quickly go on facebook and turn on the josielenore videos :D thank you thank you thank you!

[josielenore]

@KristinochkaSil Ha! Aw thank you!!! You actually make a great point (not about watching me but..) studies show that listening to motivating speaker actually increases your endorphins and has a very similar effect on your brain chemistry as an antidepressant so I think you on to something my friend..with your permission I want to use that as a recommendation. Brilliant!!! (Again..not the watching me in general part =)

[msvioletsun24]

I'm excited to try #3 and 6 ! Lol, I've given this a lot of thought thanks to you =) So for next time, i'm going to practice ending with a nice cup of LEMON TEA =) it'll Really help transition me away from food, and i can take it with me anywhere! Because i usually feel anxious and so overeat when i'm with others, I think Tea will help me relax and respect my body's signal of fullness, while also allowing me that "social outing" experience wo the extra unnecessary snacking =) This is SO great!

[josielenore]

@msvioletsun24 Love the lemon tea idea...brilliant! It is both a slightly bitter taste which changes the taste in your mouth but keeps you engaged and involved in the eating festivities so you feel fully part of the social process. Love that idea!

[jojomcrrox]

I love how in my journey into HDE, I will have a ton of questions and when I come to ask them you'll answer all the questions in your videos as though you knew exactly what I was going to ask, LOL. My biggest issue by far is the chatter. Every meal time is an opportunity for my mind to be like "STOP NOW YOU'RE OVERDOING IT!" or "CHOCOLATE, KEEP EATING, ITS CHOCOLATE!". As far as transitions go, I don't really have one. I usually just grin to myself for being able to leave food on the plate :P

[josielenore]

@jojomcrrox Well I have to say the spy-cam I had installed at your house helps me be on track with ya =) I am SO glad that we are so in synch that feels amazing to hear Jojo! You really made me smile with the chatter examples...so so so true, right?! One thing that helped me was to step outside and observe the chatter like a scientist...I'd think to myself "Wow you really have a lot of anxiousness around eating this chocolate right now. I can tell you are worried it won't be enough or that

[josielenore]

@jojomcrrox pt 2 ...or that you are going to over do it. Then I'd be really nice to myself and validate those fears saying..." it makes perfect sense that you'd be nervous, in the past you never knew when you'd get it again and your eating has caused a lot of pain." Then I'd be a bit of a coach and encourage myself with "hey you are doing a great job just take a couple of breathes this is a process you don't have to be perfect in this meal". And gradually the chatter was no longer needed. :)

[jojomcrrox]

@josielenore That sounds like a great idea! I will definitely try observing from the outside, maybe that'll help me out a bit. I feel like a lot of the reason I feel the need to finish a meal and not leave food though is not just the years I spent depriving myself (which unsurprisingly have driven me insane :P) but also the constant bombardment of "Finish your meal, there are people who don't have any food at all" or "are you really gonna waste all that?" I get/got from my parents my whole life!

[josielenore]

@jojomcrrox pt 2 ...or that you are going to over do it. Then I'd be really nice to myself and validate those fears saying..." it makes perfect sense that you'd be nervous, in the past you never knew when you'd get it again and your eating has caused a lot of pain." Then I'd be a bit of a coach and encourage myself with " you are doing a great job just take a couple of breathes this is a process you don't have to be perfect in this meal". And gradually the chatter was no longer needed. :)

[luckylisa44]

Something that works for me: for dessert, I buy sweets individually, so that I won't be tempted to eat more than a portion...Anywho, after eating the dessert, I am completely satisfied because I know that I have to be in the moment to appreciate that dessert since I don't have any extras lying around. Great video, Josie! =D

[josielenore]

@luckylisa44 Thanks Lisa! Wow great way to stay in the moment! Even reading it I get the image of sitting there and slowly deeply enjoying something amazing without worrying ..."uh oh am I gonna go back for more?!" I love it Lisa!