Mindful Eating Programs and Training

Mindful Eating Programs and Training

Speed Bumps: Slow down and think as you eat

Michelle May

speed-bump-slow-down-eatingA speed bump slows you down. Anything that interrupts an automatic, mindless behavior and reminds you to pause, think, and then respond, is a speed bump.

A good example of a speed bump from the Am I Hungry? Mindful Eating programs is dividing your food in half before you begin eating. When you “hit” this speed bump, it reminds you to slow down, reassess your hunger and fullness level, and notice whether you’re really enjoying the food you chose.

9 Other Speed Bumps to Experiment With

Speed bumps are especially helpful when you’re first learning to eat mindfully. Below is a list of other ideas for speed bumps that you can experiment with. These are not intended to be used restrictively, like “portion control.” Instead, approach your experiments with curiosity.

  • How does using smaller plates, bowls, and glasses affect my portion sizes?
  • Do I notice a difference when I place a serving of food on a plate rather than eating it out of the container?
  • What happens when I order or serve myself less?
  • Does it help to keep serving dishes in the kitchen rather than on the table?
  • Is it helpful to buy single servings, make my own snack size bags, or pack small containers?
  • Do I like sharing meals?
  • Is it easier to stop when I feel satisfied if I request a to-go container prior to starting my meal?
  • What happens when I wait ten minutes before having seconds?
  • Are there certain foods that I prefer to not keep in the house or at least keep out of sight?

What other speed bumps do you use to help you remember to pause and think as you are eating?

(Excerpt from chapter 8 of Eat What You Love, Love What You Eat for Binge Eating: A Mindful Eating Program to Heal Your Relationship with Food and Your Body.)

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Your journey is unique so we provide options to explore mindful eating in a way that meets your needs.