Dr. Rangan Chatterjee

Well, you know the difference by practicing. You don't know the difference by suddenly doing it once and going, oh no, no, I really am hungry. No, it's all these things. We need to develop the skill by turning inwards. Okay. So we have to ask ourselves regularly, it's not as hard as you think. I've done this with thousands of patients, okay?

Well, you know the difference by practicing. You don't know the difference by suddenly doing it once and going, oh no, no, I really am hungry. No, it's all these things. We need to develop the skill by turning inwards. Okay. So we have to ask ourselves regularly, it's not as hard as you think. I've done this with thousands of patients, okay?

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

The most important thing is when you create that pause, so you're literally creating a little gap between the stimulus, the desire for ice cream, and the response, okay? So you asked yourself, what am I feeling? And you might go, yeah, well, I shouldn't really be hungry because I had a huge meal. I'm a little stressed. I had a row with my partner. The children's bedtime took too long.

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

I've been on Zoom calls all day and I feel a bit yucky. This is a better time for me. Okay, no problem. You now have done the most important thing, Mel, which is you're starting to develop this self-awareness of why you're going to that behavior. Then go and eat it. I don't have a problem with someone eating it as long as I've done the first F, okay?

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Now, the next time you're on the sofa at 9 p.m., I want you to go to the second F. So you go through the first F again. What am I feeling? What am I feeling? Yeah. The second F is feed. How does food feed that feeling? Ah, okay. I feel stressed when I have ice cream. In the short term, at least, I feel less stressed. Oh, that's why I'm going to ice cream. I'm not actually hungry.

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.

Okay, so you start to build up that awareness. Oh, I've been on Zoom calls all day. I feel a bit lonely. I've not had any connection with another human being today. I feel a bit less lonely when I have some ice cream, okay? And you start to build up that self-awareness. And if you want to go and have it, sure, go ahead and have it. The next time you come, you go through the first two Fs.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

So first F, feel. Second F, feed. Then you go to the third F, find. Now that I know the feeling, now that I know how sugar feeds the feeling, can I now find an alternative behavior to feed that same feeling? Okay, so what does that look like? Oh, I feel stressed. Sugar helps me feel less stressed. Well, what else could I do to make me feel less stressed? Oh, I love yoga. Okay, well, I like yoga.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.

Maybe I can put YouTube on and do a 10-minute yoga sequence from YouTube. Maybe you're feeling lonely because you've been on Zoom calls all day, or maybe your family are away, or you're in a hotel room, right? Okay, well, instead of going to sugar to feed the loneliness, maybe you could phone a friend.