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Saturday, April 02, 2016

Day 33 -

Linda Spangle, in "!00 Days Of Weight Loss" ask us how do we know we are full? She tells us that we need to pay attention to our abdomen rather than the food on out plate. She gives us a fullness scale to help us with our awareness. Like her hunger scale, her fullness scale starts with "0" - that time, usually between meals when you are not hungry even though you are not full. Her "+1" on the scale is when you are content , not needing more food , "+2" is when you are a little too full, and "+3" is when you are very full to the point of being really uncomfortable.

Ms. Spangle tells us that "At some point you'll begin to notice a slight pressure or change within your stomach area. Soon after that, you'll reach a level where you'll feel satisfied and you abdomen feels comfortable or just right. You have now reached "+1" on the fullness scale." This is our goal - this is where we want to put down our forks and stop eating.

I think I really need to work on this because normally I put a certain amount of food on my plate and than eat until I have finished everything. Even though the food I put on my plate is based on calories, serving sizes, and nutritional needs, I often think that it is more food than I need but I eat it any way. I find it hard to balance getting enough protein, and the number of suggested servings of fruits and veggies, grains, etc., without eating more food than I really need to be full at "+!". I would be very interested in knowing if others have this problem.
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Member Comments About This Blog Post
  • WHYTEBROWN
    I have the same problem. I portion my food is such a way as to meet my ranges for the day and full or not I eat it all. I guess it also goes back to the "wasting" food thing that she discussed earlier. Another thing to work on.
    1525 days ago
  • WHITE-GREEN
    I remember that Linda Spangle had a sparkpage here at SP....

    I like the idea the fulness scale. For me personally, I know I first need to learn to just stick to a sensible food plan. If I were to eat less than usual at some meals I would get confused and maybe get feelings of hunger later - and then be tempted to overeat.
    1525 days ago
  • BUDGETMAW
    I, too, usually clean up my plate, whether I'm hungry or not. And, as you said, sometimes that +1 stage doesn't come at the same point as when you have consumed the "right" amount of food in terms of portions or servings of this, that or the other.

    "They" say that it's not necessary to meet your nutritional goals every day, as long as you meet them over a period of a few days. Do you think that might be the answer? Track your servings and so forth over a longer period than just one day and see whether you've had the right number of servings of veggies and so forth over that longer window? You might eat less one day but more the next, and, theoretically at least, your body would see that it got what it needed over the longer term.
    1526 days ago
  • no profile photo CD16429015
    I have this problem. Sometimes i eat to a +3 even though I know I am not hungry. It is something I am working on.
    1526 days ago
  • NUTRON3
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    1526 days ago
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