Now we’re going to look into the during eating strategies - part 2

Unfortunately, people rarely tune in to how they’re actually feeling throughout a meal. They see what’s on their plate and aim to devour everything in sight without actually asking themselves whether it’s the right amount of food for what they need at that moment.

They’re influenced by external factors – the portion sizes of restaurants, what’s been served by family members, the preset packaging of food companies, etc. - without taking the time to consider their needs.

Ask yourself this:

Should you be having the same amount of food as your partner or your kids, or the active twenty-year-old university student with more muscle mass than you? So (especially at restaurants), why do you often eat exactly the same size meal as them?

To allow yourself to consume the foods you enjoy without restrictions on what is ‘allowed’ or ‘forbidden’ – while minimising overall consumption – try this exercise to always leave one bite of food on your plate with every meal.

The premise of this strategy is to understand you aren't at the mercy of others or your own expectations of how much you should be having, but that you are always in control of your overall consumption.

This doesn’t have to be anything crazy; just simply one, small bite where possible. Not only will doing so encourage you to pay closer attention to your overall eating experience, subsequently promoting mindfulness (another key eating skill), but will challenge the deeply ingrained habit of finishing everything on your plate…

….and prevent overeating by allowing you to stop eating when you’re comfortably full, rather than using an ‘empty plate’ as a cue for stopping.

Wouldn’t that be great? Actually eating the right amount of food for once rather than keep going simply ‘because it’s there’?

Starting today – at every meal and snack – I want you to practice leaving one bite of food on your plate.

This isn’t about leaving food because you’re restricting, but proving to yourself that you’re no longer at the mercy of what’s in front of you. You’re in control. This is hard, of course. For anyone that struggles with compulsive eating, leaving one bite of food behind isn’t a mindless nor a casual occurrence — it’s something we want, perhaps eagerly, but struggle to attain when compulsion is overwhelming.

I also appreciate there’s the fear of ‘wasting food’, but it’s important to remember that you’re always aiming to look after yourself, your values, and your goals.

Over time, leaving a bite of food on your plate will become a natural byproduct of listening to your fullness cues and knowing that all your favourite foods will still be there when hunger returns. It will get easier.

This skill is, ultimately, going to teach you to eat the right amount for what YOU need.

For every eating occasion you encounter each day, you’re going to attempt to leave one bite of food on your plate/bowl/or in the wrapper/packet.

Don’t worry if you don’t manage at first – you should know by now that changing your eat behaviours and your relationship with food takes time to implement. The great thing about eating strategies is that you’re never failing, simply providing yourself with another opportunity to get it right next time.

We’re chasing improvements here, not perfection.

Start this at your next meal.

Next - The Knife And Fork Method