Ep 29 Review of Our Weight Loss and Hunger Scale Tools So Far

This episode is all about where you are now, and what have you been noticing now that you’ve been doing this for a while. I review my basic tools: self-compassion, mindfulness, the emotional and physical hunger scale, food journals and the types of eating.

Many people need to learn to adjust their numbers as they get to know their bodies better. I give you examples in this podcast of how that might look for you. I go into how to tell the difference between emotional and physical hunger.

I give you two more definitions of self-compassion and mindfulness by Kristen Neff. The more you understand these, the easier using the other tools are.

1. Self-compassion and Self-kindness vs. Self-judgment.

Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism.

Self-compassionate people recognize being imperfect, failing, and experiencing life difficulties is inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals.

People cannot always be or get exactly what they want. When this reality is denied or fought against, suffering increases in the form of stress, frustration and self-criticism. When this reality is accepted with sympathy and kindness, greater emotional equanimity is experienced.

2. Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them. We cannot ignore our pain and feel compassion for it at the same time.

At the same time, mindfulness requires we not be “over-identified” with thoughts and feelings, so that we are caught up and swept away by negative reactivity.

Three questions to ask yourself everyday:

1. What would I have to think and believe to become more mindful around food?
2. Am I really willing to do that?
3. Why or why not?

Enjoy the show!

To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts.

If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about, such as keeping a food journal. Just go to https://drdebbutler.com/workwithme.

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