In Thin Within, our primary boundary is typically eating “0 to 5” or between the parameters of physical hunger and physical satisfaction.
There are a number of behaviors that can set us up for success in keeping this primary boundary, however. If we don’t establish these “secondary boundaries,” we may find that we are not as successful in keeping our eating within 0 to 5 parameters.
In Thin Within, the most logical secondary boundaries are the Keys to Conscious Eating.
KEYS TO CONSCIOUS EATING
1.) Eat only when my body is hungry. This is one of the primary boundaries so we won’t elaborate on it.
2.) Reduce the number of distractions in order to eat in a calm environment. This is a great secondary boundary. If we try to become calm within, even if we can’t make our environment calm, we find that we can enjoy our food. We “record” the dining experience in our minds and this goes a LONG way in helping us to keep our primary boundary of 0 to 5 eating. Judy and Arthur Halliday say that a chaotic environment produces chaotic eating. Turn off the TV, the computer, quiet the loud noises, and try to establish a quiet spirit and environment if you can.
3.) Eat when sitting down. Eating in the car doesn’t count! 🙂 Much of our unconscious or “mindless” eating is done while driving. Standing up to eat often means we aren’t taking note of the food we are eating. That, too, makes it easier to break out primary boundary of 0 – 5 eating.
4.) Eat when my body and mind are relaxed. Invite the Lord into your meals. When you pray asking God to calm your body, mind, and heart, it is easier to respect your primary boundary of eating when you are hungry and stopping when you are no longer hungry.
5.) Eat and drink the food and beverages my body enjoys. Be authentic. We can eat and enjoy whatever our hearts desire and whatever our bodies tell us they need—all with thankful spirits and no guilt! Be sure to acquaint yourself with the phases of Thin Within shared in yesterday’s blog post. In Thin Within there are no forbidden foods. Ask God to show you what your body needs and you may sense him nudging you in a particular direction.
6.) Pay attention to my food while eating. If you are eating with others, attempt to establish a rhythm as you eat. Look at your food, take a bite, chew deliberately and fully experience the flavor. Then, set your fork down and focus on your friends or family. Repeat. 🙂 Again, ask the Lord to help you with this and you will be amazed at how doable it is! It also helps in maintaining your primary boundary of eating 0 to 5.
7.) Eat slowly and savor each bite. Eating fast may be one of the most common reasons we overeat. We just blow right by the “satisfied” signals. As we eat more slowly, our stomachs can accurately signal our minds about when we should stop eating.
8.) Stop before my body is “full.” Again, this is a part of our primary boundary, so we don’t need to elaborate. Just be sure to stop at a place of comfort where you have had “just enough.” The goal is not “How much can I eat before I am too full?” The goal is, instead, how little does it take to be satisfied? Our bodies are remarkably efficient!
Which of these keys can act as a secondary boundary for you? Have you thought of other secondary boundaries you might establish? What are they?
The post on the phases was one of the first videos I watched that brought me to this blog; thank you. Funny, I sometimes get focused on not going past five and making sure I’m really at zero that I end up at a negative number, shaky and without control to really enjoy. I was so proud of myself because I was around zero last night, but not “firmly” there and so I went to bed. I was hungry when I woke up, but I figured I would wait until I was really hungry. I ate what would normally satisfy me for breakfast, and then I entered a long meeting. The meeting went on and on and I started to get shaky and not be ablle to focus. I realize I should have actually eaten more before the meeting in anticipation of that event. Instead, I came ou so hungry and shaky that I stuffed in three granola bars and a cople tablespoons of peanut butter that worn’t really satifing. I din’t go past 5, but it wasn’t done as well as I could do in the future. This is a long way to saying that I need to not only pay attention to 5, but also one, because I can sort of set myself up for bad things if I dont.
I like to have a small baggie or container of nuts in my backpack so that if I am really hungry I can shave the 0 to more manageable levels when I am in one of those “impossible-to-get-to-food” situations. It helps keep me from “preventative eating” too!
I’m am going to work on eating slowly as a secondary boundary. I’m so used to gobbling my food down 🙁 I’m also going to set a boundary about no middle of the night eating–another weak spot for me.
Great ideas, Minda! It is so good to have you here. Thanks for posting!
I learned about these keys last year when I was in your online TW class! The one that really does it for me is Eat when Sitting Down. I discovered that I never, ever binge when I sit down to eat! I just need to remember to do it!!
It takes a bit of time to train ourselves, but it is worth the work! 🙂
#8, stop before full…I practice this with a secondary boundary of asking myself before the next mouthful “do you still feel hungry”? I have never confessed to self that I am full, but I am attuned to the committee when a debate starts in my head. I figure if I have to think about the answer then I am probably no longer hungry but just wanting to continue to eat. It’s been helping so far.
What a great idea, Lesley! This helps with that difficult task of knowing when to stop eating…so often people aren’t sure where “5” is…and you have boiled it down and made it simple. Thanks so much for sharing this. PERFECT!
I’m the same way. If I really have to think about it then I’m really not hungry anymore.
Lesley. Thanks for sharing that! I’m going to practice that.
For me, the hardest part is eating in a peaceful environment. I have 3 little ones at home and “peaceful” is generally not how I would describe it! I pray and clear my mind before I eat, but it is hard with all of the distractions.
How well I remember those days!
Once when my mom was visiting she commented on how fast I eat. I also have a little one. It was an eye opener for me. I really have to focus on slowing down.
I find that when I try to keep up with all boundaries I just ignore them and fall into my old ways. So after doing the evaluation, I realized that I need to focus on my 2 most common and damaging behaviors- standing while eating and eating in front of the tv. I still,of course, evaluate hunger on the 0-5 scale, but am mostly working on staying within these 2 secondary boundaries. Will add in the others after the first two ( limit distractions and sitting) are natural for me.
Sounds like a GREAT plan! 🙂
I would have to say my secondary boundary is eating without distraction. I have a bad habit of wanting to eat in front of the tv. I would like to extend myself some freedom in that though because who wants to eat popcorn without a good movie? But overall I do need this second boundary bc so often I want to indulge all of my senses at one time.
Christina, I can relate. As silly as it may sounding sometimes plan my hunger for movie time. The I enjoy a “portion” that seems reasonable. The truth is I have to be careful with this and not just have a bucket or large bowl accessible since popcorn isn’t terribly filling for me…it is definitely a “taste bud teaser!” But on occasion, that is how I deal with it!