There is a great book written by Gregg Hottinger and Michael Scholtz called Coach Yourself Thin, I recommend it for anyone looking to lose weight and change their relationship with food, whether you work with a coach or not.
In this article, we will discuss two very important concepts that are discussed in their book; The Laws of Displacement and The Fullness Scale.
The Law of Displacement:
We are constantly faced with temptations and challenges, and no matter who you are, will power can only take you so far. So how do we deal with these situations? By using the law of displacement which includes
Omission: avoid having “trigger foods” (those foods that you can’t control yourself when facing them).
Line of sight: if you need to have these foods in the house or can’t avoid them in your place of work or school, then try to keep them out of sight (hidden in a cabinet or kept in a place where you don’t know they are).
Substitution: select a healthier, yet something that will satisfy you, instead of the trigger food.
You go to a Kiddush Shabbos morning:
Omission: Don’t make Kiddush.
Line of Sight: Don’t attend the Kiddush (Say Mazal Tov in shul before the Kiddush or call before Shabbos, if that would be possible) or say Mazal Tov and leave as soon as possible.
Substitution: If you have to make Kiddush, then substitute cake, cookies, kugel and nosh with fruit, salads, and fish/ herring.
Now to The Fullness Scale- We don’t like to count calories , measure foods or generally be tied down to size restrictions in what we eat, so what kind of tool or guide can we use to know when to start and stop eating? That’s where the fullness scale comes in.
Before, during and after each meal, assess where you are on the fullness scale. It works like this:
1= very hungry, famished
2= moderately hungry, ready to eat
3= mildly hungry
4= neutral; not really hungry or full
5= mildly full, you feel satisfied
6= very full, your stomach feels a bit distended
7=much too full, you feel like you are going to pop.
The idea is to try to stay in the mildly hungry to mildly full range ( 2.5- 5.5 range) chances are, that if you let yourself get down to a 1, you will end up over eating and end up at level 6 or 7.
As usual, start slowly and ease yourself into it… but start using these tips and in no time you will find yourself eating and feeling better.
Ezi Levi is a certified health and diet coach and is the director of the Men’s Weight Loss Center. The center works with men and teenage boys who are committed to losing weight in a safe and natural way by learning how to make healthier choices in their primary and secondary foods. To find out more or to schedule a free, no obligation health consultation please call (732) 903-4129 or Email at [email protected].