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

Step 4 of Hunger Directed Eating is to stop when you feel comfortably satisfied. Easier said than done, right!

In this video we discuss the vital role 'why you started eating' plays in the ease with which you stop eating. We uncover the three reasons why people eat past feeling satisfied: deprivation, distraction and distress. We also look at the 7 tools to help transition out of eating when you've had enough.

1. Have something engaging and fun planned after the meal
2. Use the timer to see if you are still hungry in 5 minutes
3. Leave food behind on your plate
4. Notice downward movement on the taste scale
5. Use the Hunger Scale
6. Create an after meal transition ritual
7. Remove or destroy the evidence (i.e. left over food)

Hope you enjoy!
Josie
www.thingenious.com

Category:

Education

Tags:

• binge eating
• dieting
• emotional eating
• compulsive eating
• josie
• josielenore
• geneen roth
• women food and god
• overcoming overeating
• thingenious
• thinspiration

[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...

[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!

[nigerianflower]

Really great josie, thanks.

[josielenore]

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

[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...

[HappyLia]

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

[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.

[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.

[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

[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]

@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*