What do you think would happen if you were to eat regular-size portions at meal times and no snacks between meals or after dinner? If you are overweight and have been eating too much food or eating to many fattening foods, you probably won’t be able to change your old eating pattern.
Nevertheless, what would happen if you tried your hardest to eat regular-size meals without snacking? Most likely, you would have to find some way of defending yourself against feeling the discomfort from the changeover from old way to new way.
But let’s say you didn’t defend yourself against feeling uncomfortable. Instead, you let yourself feel your discomfort. What then?
How about if you let yourself feel your discomfort time after time, meal after meal? Do you think you might get used to your discomfort so it didn’t feel as uncomfortable? That’s possible, isn’t it?
Here’s another thing you can do while you are allowing yourself to feel your discomfort. You can subjectively rate your discomfort, just like you would rate pain, on a scale of zero to ten, zero being “no discomfort” and ten being “the most discomfort possible.”
What should happen if you are getting used to the discomfort and it is not affecting you like it used to, is your subjective rating of the degree of discomfort should go down, say from a “7” to a “5” or from a “5” to a “3”.
Changing your eating habits like this is a different approach from dieting. Well, you can still diet while you use this new approach. Keep in mind, though, that the primary focus will be on facing your fear and your discomfort, and mastering them.