Imagine sitting down to dinner after a long day of work, kids, traffic, and stress. You have in your hands a big plate full of delicious delectable food. You take that first glorious bite and feel like you've just reached heaven...suddenly you go to take another bite, you look down at your plate and realize it's completely empty. What the?? You only vaguely recall eating any of it. What just happened?? You may feel full but you don't feel satisfied. In fact you may even feel cheated out of what you were expecting to be a feel good meal. The sense of being unsatisfied lures you back to the kitchen for another plate full of food...maybe seconds will help you feel satisfied. Of course it doesn't...it just leaves you feeling bloated and disgusted with yourself. You feel like you've "blown it" again...you're not good enough...you're not pretty/handsome enough...you feel horrible. Maybe a big bowl of ice cream will help...
Does this sound familiar? It does to me. This is how I used to eat before learning 0-5 eating. Eating slowly is key to being successful at 0-5. Be conscious of every bite you take. Sit down and enjoy it, savor it, let it satisfy you. By doing this you'll also be able to hear your body's signals as to when it is satisfied.
If you need to, turn off the tv or music. Set aside your reading or laptop. At first you may need to let your children eat and then after they're finished let them go play or watch a show while you sit quietly and eat your meal. Concentrate on only your food. After awhile you'll learn how to do this even when there are distractions around but for now you might want to eat alone just until you've learned to listen to your body and the signals it's giving you.
Once you've eaten and your body is satisfied, put your plate down and go do something else. Don't stand around the kitchen picking more small bites here and there. Don't think about how many calories you've just eaten. Don't think about your next meal. Just go and do something else. Get out your list of life projects and do something. It helps me at night to eat until I'm satisfied then immediately go brush, floss, and mouthwash my teeth. This way I'm done for the night and since I really don't want to brush all over again I'm less tempted to eat anything else.