Today I want you to focus on how you feel during the day in regards to what you're eating. Most likely you're probably not hungry 20 minutes to 3 hours after you eat, that's desire.
- Ask yourself before you're going to eat something if it's hunger, desire, or a craving. Usually a craving will be a feeling in your throat and you'll want something to satisfy it immediately. Hunger is an empty sensation in your stomach, and desire is an idea of a food that you want now since you either thought of it or see it.
- Before you eat something, make sure you're hungry and it's not just a craving or desire to eat something. If you do have a craving, remind yourself that giving in to the craving will not make it go away. Remind yourself that the feeling will subside.
- Sometimes when people are hungry they feel it's an emergency and they have to eat immediately. Just remember that if you can' t eat right away, the feeling will subside. You don't need to panic or think you have to eat right away.
- In the book Dr. Beck talks about strengthening your "resistance muscle" and weakening your "giving in muscle". When you have a choice to make to either not cave into your craving, or eat whatever you see in front of you because you're hungry, think to yourself that you want to strengthen that resistance muscle so that later on, it won't be as hard the next time a situation like that comes around.
(From Dr. Becks- How to Think Like a Thin Person)
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