karen header 3

Karen's Blogs

Blogs are brief, to-the-point, conversational and packed with information, strategies, and tips to turn troubled eaters into “normal” eaters and to help you enjoy a happier, healthier life.Sign up by clicking "Subscribe" below and they’ll arrive in your inbox. 

[No unsolicited guest blogs accepted, thank you]

Eat Without Distractions

I get preachy about eating without distraction because doing so makes all the difference between mindful and mindless eating and, ultimately, unwanted eating. Because of my own transformation from troubled to “normal” eater, I know that attending exclusively to food speeds up change. Now, here’s proof from the scientific community.

Jeffrey Brunstrom, a researcher in behavioral nutrition at the University of Bristol in England, is the senior author of a study on eating and distraction. For his research, he had 22 volunteers play solitaire while eating a meal and another 22 eat the same meal without any distractions. Subjects were not told the focus of the study which was to assess post-meal fullness, the quantity of food eaten 30 minutes after the meal, and participant success in remembering what they had eaten. Care to guess the outcome?

The solitaire-playing eaters—no surprise!—did worse at recalling what they’d eaten and felt substantially less full just after their meal. Thirty minutes later, when given the opportunity to eat again, they ate two times as many cookies as those volunteers who had eaten without distraction. It’s all about recall, insists Brunstrom. “Memory plays an important role in the regulation of food intake, and distractions during eating disrupt that.” Which makes perfect sense because in order to remember something, we have to register it in the first place! If we don’t, it fails to become part of our memory bank.

Most troubled eaters recognize that they eat mindlessly when distracted. The question is why those of you who recognize this fact don’t try to correct the problem. The reasons I hear about why it’s “impossible” to eat without engaging in another task (or several other tasks!) generally fall under the lame lack-of-time excuse. The real answer is that focused eating initially feels unfamiliar and uncomfortable and you tell yourself you’re “wasting” time so you don’t do it, or do it often enough.

If you don’t have time to put your full attention on food most of the time—at least in the learning stages of “normal” eating—something is very wrong with your life. Moreover, you won’t overcome unwanted eating problems unless and until you stop making excuses and start making eating without distraction your #1 priority. This is not brain surgery. Simply turn off the TV, move away from the computer, get off the phone, shove your paperwork aside, close your book, put down your IPod—and pick up your knife and fork. If you are unwilling to do this simple behavior more often than not, then you are not ready to do to the serious work of becoming a “normal” eater.

Fullness and Feeling Fat
Making Commitments

By accepting you will be accessing a service provided by a third-party external to https://www.karenrkoenig.com/

shelf new

EBProfessionalBadgeLarge

This website is owned and operated by Karen R. Koenig, M.Ed., LCSW. It contains material intended for informational and educational purposes only, and reasonable effort is made to keep its contents updated. Any material contained herein is not to be construed as the practice of clinical social work or of psychotherapy, although adherence to applicable Florida States, Rules, and Code of Ethics is observed. Material on this website is not intended as a substitute for medical or psychological advice, diagnosis, or treatment for mental health issues or eating disorder problems, which should be done only through individualized therapeutic consultation. Karen R. Koenig, LCSW disclaims any and all liability arising directly or indirectly from the use of any information contained on this website. This website contains links to other sites. The inclusion of such links does not necessarily constitute endorsement by Karen R. Koenig, LCSW who disclaims any and all liability arising directly or indirectly from the use of any information contained in this website. Further, Karen R. Koenig, LCSW, does not and cannot guarantee the accuracy or current usefulness of the material contained in the linked sites. Users of any website must be aware of the limitation to confidentiality and privacy, and website usage does not carry any guarantee or privacy of any information contained therein.  Privacy Policy