Sounds like a fab day! And what's this, hun? Be interested to hear more about it xxx
Its a way to observe and overcome your addictive desire to eat. The author talks about the importance of understanding what triggers your addiction to overeat - how over time we have programmed our brains to expect food at unnecessary times or in unnecessary quantities - triggers could be driving, cooking, watching TV, etc etc.
She says that weight loss programs don't tend to tackle the addiction, in fact they encourage you to feed it with 'free foods' so that we don't ever feel deprived but by doing this essentially the desire to eat still gets sated. The downside is that you may someday swap these free foods for unhealthy foods, once the shine has gone off your healthy eating plan, because the addictive desire hasn't been controlled.
How she suggests we begin to retrain the neural pathways is firstly understanding what addictive desire feels like, and learn to not give in and feed it. The first technique is to have breakfast, a meal you know should fill you up until lunch, and then set a time for yourself, say 4/5hours ahead, and refuse to eat until then. If you begin clock watching, or do an activity that turns your mind to food you can almost guarantee that it's your addictive desire that wants feeding because you can't possibly be hungry. Sit with that feeling. Acknowledge that it's your addiction. You are not denying yourself by not feeding it, you are denying your addiction.
When the time comes that you set yourself to eat there is another strategy to implement which is called Plan. Before plating your food up you need to imagine in your head what a reasonable portion size is, one with sufficient calories if you know them, taking into account any activities you have planned between lunch and dinner. Then plate up that amount of food, eat and then stop. For some people (me) once I start eating I find it hard to stop, I binge, my addictive desire is triggered, I go back for seconds, eat the scraps etc. If you are still wanting to eat after you've consumed the healthy portion that your body NEEDS you know that this is your addictive desire kicking in. Again, observe it and don't give in. Set a new time for your next meal and repeat. Over-time this can reprogramme our habitual eating patterns, so that your brain won't send the signals that it's expecting more food that it really needs. I guess it's like behaviour managing a young child - You can tell a child no, but if you give in after saying no 20 times all the child hasn't learned is that he needs to ask 20 times and he gets what he wants.
A big trigger for me is eating at my mums house, eating food that she makes. She makes huge portions, all self serve with the left overs in the middle of the table and everything tastes so good, it's like an open invite to never stop eating. The Plan strategy worked amazingly. After I finished I could have easily filled up on very low calories foods, I had a bowl full of cabbage right in front of me, but when I almost felt my hand reach out for the ladel I said to myself 'oh that's my addiction that wants more, not me' and the desire went away! I was sat surrounded by food, everyone was eating and I didn't care. Pretty awesome. If I'd filled myself to bursting with cabbage I may not have consumed many calories but I've still fed my addiction.
It does take time to retrain the brain though, im expecting that I'll have to keep it up for a long time. But I don't feel like I'm denying myself of anything. It's massively empowering.
Sorry for the essay, I'm trying to condense a lot into a small space! She does say that sharing this info with friends and family isn't the best thing to do, but said its ok to share with weight loss groups. I highly recommend getting a copy of the book, I got mine second hand on Amazon.