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Last month in our Members Only Facebook Support Group we asked members if they eat their meals at the table. This prompted some fascinating and insightful discussion!


Lots of people were eating away from the table on a regular basis, eating everywhere from in front of the TV to in bed. Of course there are occasions where this is completely appropriate, such as breakfast in bed on Mother’s or Father’s Day, or pizza in front of the footy on grand final day. However, when this is happening more often than not, it is difficult to be mindful and eat in response to your body cues. Boundaries are merged and eating flows over into times not meant for eating. This can result in over eating and poor weight loss.
After reflecting on the comments from our members, we wanted to break the concept of mindful eating down to some basic ‘rules of engagement’ to help you improve your eating habits and achieve your goals.
So what do I do?
Over the next month, try following these ‘rules’. Like most rules there is room for flexibility; as an adult you know when a rule doesn’t work for you, or when it is time to bend it.
Aim to always eat while sitting down, ideally at a table or bench.
Avoid grazing while standing up, for example, when preparing meals, passing through the kitchen, ducking into the staff room, etc.
Put anything you want to eat on a plate so you can see your portion. Avoid eating straight from packets, grazing from platters, nibbling at buffets, etc.
Have eating free zones in your home, such as the bedrooms, study and bathroom.
Set a time to signal it is time to stop eating for the day. This will vary from person to person but it helps limit the amount of mindless evening eating that happens so often.
Only snack if physically hungry and when snacking, apply the above ‘rules’.

Remember, aim for progress not perfection. Good luck, and let us know how you go.
As always, be kind to yourself.

Having experienced many of the physical and emotional challenges endured by those who struggle with obesity, I expect myself to be empathetic, understanding and kind, and I believe I am. However, I uncovered some deeply seeded weight biases


In preparing for a presentation on Obesity Sensitivity, I have made a number of surprising discoveries. First, I recognized and owned up to my own weight bias. I am a weight loss surgery patient celebrating 20 years of successful weight management. I topped out at 250 pounds on my small 5’2 frame. I was ‘obese’ unhappy, unhealthy and struggled with the shame and guilt as so many do. I had to wait nearly 3 years and then had to pay cash. A hard fought battle to be sure.
Having experienced many of the physical and emotional challenges endured by those who struggle with obesity, I expect myself to be empathetic, understanding and kind, and I believe I am. However, I uncovered some deeply seeded weight biasesafter taking two common tests: The ATOP (Attitudes Towards Obese Persons and the BAOP (Belief About Obese Persons) in Obesity.
Awakened and enlightened, I am now committed to become better educated, more aware, more involved, and do my share. I have been a member of the Obesity Action Coalition since its beginning. Applauding their good works from the sidelines, this recent experience has helped me learn more about what they do and come to a greater understanding of the importance of this work. I see clearly that weight loss surgery patients have a keen understanding of this topic.
As WLS patients, individually and collectively, we get it! We know how it is to carry hundreds of unwanted pounds. We know how scarce attractive clothing can be and how hard it is to get up and down off the floor. We know how it feels to be invisible, to be stigmatized and discriminated against. It is because we know that we in a unique position to make a difference. Here are a few suggestions to get you started:
6 Things Bariatric Patients Can Do to Help Reduce Weight Bias:
Be willing to tell your story out loud, on a website and through Social Media. Feel free to start here: Bariatric Support Facebook group.
Identify your own biases, attitudes and beliefs (Take the ATOP, BAOP).
Learn more about our disease The Obesity Society.
Become an advocate, get involved Obesity Action Coalition.
Reach out to someone who may be struggling with empathy and understanding.
Voice your views and opinions about the care you received before, during and after your surgery.