If You Wait Just Fifteen Minutes…
You may realize you’re just not that hungry…
Have you ever heard of the Fifteen Minute Rule?
As an R.D. who has worked with many clients on Intuitive Eating… I’m embarrassed to say I have never heard of this before.
I’ve used the concept of “waiting it out” but never applied an actual time to it.
I think its safe to say that we all eat for emotional reasons.
Here’s a little recap of what emotional eating is:
Emotional eating is eating for reasons other than the true feeling of physical hunger. Emotional eating is feeding our feelings, not our hunger. Reasons we may eat can include anxiety, loneliness, boredom, sadness, happiness, celebration, stress, etc… and any other reason you can think of that you eat other than hunger. We’re basically eating to fill a void. Emotional hunger can arrive suddenly, while physical hunger builds up and comes on gradually. When we eat to fill a void we often reach for “comfort” foods. For some, this may be high starch/carb laden foods. Emotional hunger often needs to be satisfied instantly.
Is it hard to wait fifteen minutes?
So, what if we waited just fifteen minutes? Would we still eat even though we’re not hungry? When I say emotional eating, I’m not talking about that piece of chocolate we have after a meal, or that spoonful of ice cream we have to satisfy a sweet tooth. I’m talking about eating a larger quantity of food to fill some type of void, even though we’re not hungry.
What if we waited fifteen minutes and sat with those emotions. When I say “sit with our emotions” I’m talking about figuring out what we’re feeling. Why do we want to eat when we have no hunger pangs? What really going on inside.
I’ll use myself as an example.
I have urges to eat for emotional reasons when I’m lonely or really bored…. but mainly lonely. It took some time to figure it all out, but when I sit with my feelings for a while (fifteen minutes) I can actually figure out what the issue is and fix it. I wish I could tell you this is easy… but its not. The easy thing to do is eat. The hard thing to do is actually dealing with the reason why you want to eat. The really hard part is that deep down inside, we really like the idea of eating, and may even use whatever emotion we’re feeling as an excuse to eat. That’s why this is so hard. You have to really want to make it work.
I have a little challenge for you….
This weekend, every time you feel like eating when you have no hunger pangs, take fifteen minutes to yourself and wait. Wait it out, and if you still want to eat after fifteen minutes… have a little, and enjoy it 🙂
Question for you:
Do you think you could wait for fifteen minutes. I’ll admit… this is pretty hard to do… but once you figure it all out, its such a great feeling!