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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/14/18 11:52 A

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Rachel, that's a brilliant distinction between hunger and cravings,
and it sounds like you found hunger easier to handle than cravings.
I can relate, cravings are so much more powerful.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/14/18 8:42 A

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I did not have any cravings yesterday, because i was busy doing the "hunger" day. But reading the posts, i understand- once more- that it is the sugar that gets me on a slippery slope.
And even though I understand it, I still have trouble with the idea of breaking up with it * forever*.It feels like a loss. Never fully realized the depth of my attachment to sugar….
It is really like an abusive relationship: first it feels good, and then feels awful and I pay the price with weight gain, depressive mood etc..., then I distance myself from it, only to fall back under its lure.
Breaking up is hard.

I need to remember Mary's song about it.

Rachel



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10/14/18 4:16 A

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@SWEETORANGE
wow you are making progress!
First, you noticed how in the past responded to craving by eating, and the sabotaging thoughts that gave you permission to it.
Second, you resisted two waves of craving, first by drinking tea, then by waiting till your next planned snack - brava!
emoticon

I think eating your planned snack is perfectly OK.
The sugarfree gum is OK - it is zero calories, but a "mixed message" instead of saying a clear NO to the craving. Not ideal but it is a good choice, surely million times better than eating food with calories in it. I would say yes use sugar free gum as distraction - later you can experience with just drinking water or just saying NO to the craving and see for yourself which is the most effective for you.

Duration of your craving: the way you described it, sounds like actively struggled with it for 15 minutes, then it went away, and you were free from cravings for a while. Then you had a second wave of craving before your planned snack. I think it is good to notice it was not a continuous struggle, actually there were long periods of peace in that hour. What do you think?


Edited by: KRISZTA11 at: 10/14/2018 (04:17)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/14/18 3:59 A

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Hi everyone,
My problem with craving starts with labeling it!
I try to convince myself that it’s ok to eat this and I will track it on my food today and it’s not too much calories! It ends by eating more than my daily calories actually!

Now after I understood how to deal with the cravings I first label it then choose a technique whether it’s distance myself or drinking water or herbal tea but if it’s the time for the snack I eat my snack instead and sometimes I take sugar free gums.. is that ok?
I wonder why it’s not mentioned!

My cravings after breakfast stayed for 10 min the intensity of the craving was 8!
It was so strong and I hardly resisted it until I finished my green tea.. I used to eat biscuits actually or something sweet.
but this time I didn’t And I told myself it’s not on my plan and it’s only a pleasure for moments and I have to wait until my snack time comes to eat an apple and I did:)
The level of the intensity of the craving went up and down.

But actually when I took the green tea the craving deminished for 15 min and I kept myself busy and it returned again then I took my snack so I can say I was struggling with the craving for a hour! Is that normal ?


Edited by: SWEETORANGE at: 10/14/2018 (04:11)
Change your thinking, Change you weight!


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/14/18 3:10 A

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emoticon for sharing your insights and how you use anti-craving techniques!

@QUEENOTHEFOREST Thank you Mary for your blog
What a difference it makes, doing this exercise being off sugar for while (easy) and still eating the trigger food!
A lot harder but also a more profound learning experience.
emoticon
For me this was the 6th I did this - and always the easy way, free from sugar (and white flour too). Probably I could do it the hard way, if I ate sweet croissants with marmelade (instead of oatmeal) and sugar in hot cocoa (instead of unsweetened green tea).
I'm 100% sure it would be very hard to stop eating, and I would have very strong cravins for many hours, maybe days... but I don' dare to do it. What if it throws me off track for weeks?
So I'll rely of my memories (I have many) and just work with lighter version of cravings: desire to eat.

@WARRIORSUE Sue, I loved your observation about the outcome of cravings.
I'm the same way, can't have just one bite: either I say no completely OR the first bite intensifies the craving so much I'll eat the whole bag. So, I have two choices: zero or all.
The "just one bite" choice is purely theoretical, it doesn't exist.

@SUZYB53 Suzy you described the changes of the craving over time so clearly and logically. It was long and strong, and you deserve lots of credit for using anti-craving techniques and not giving in.

@AURA18 thank you for the great summary, Marybeth! Yes, stopping is so much harder than not starting at all.

@INTUITIVEEATING great job on using anticraving techniques, Idgie, and wow your partner is super supportive, offering the cookie only when you needed to manage your blood sugar, end even then, in such a nice way, not trying to push it on you.


Edited by: KRISZTA11 at: 10/14/2018 (03:26)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
CD22518161 Posts: 3,881
10/13/18 4:46 P

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Whenever I have a feeling that I interpret as a craving, without a doubt I always overeat.
I am learning to look at cravings as my mind's way of derailing me from my best intentions.
It is very hard work. I have stopped trying to "just have one".... I never can. I think that for once
I am believing the truth about how I act around certain foods. Historically I would always want so much to, "just eat like a normal person!!" but I am simply not normal around food, because it's my drug of choice. So when I feel a craving, unless I am willing to consciously go hog wild,
I think about the end result of that craving (the regret, the disappointment, the self anger, the desire to just give up altogether) and I decide that the food isn't worth it.

QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/13/18 3:05 P

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I'm struggling today with this chapter. Enough to blog about it.

Reading other's posts here is helpful. Along with singing loudly.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
534278


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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SUZYB53's Photo SUZYB53 Posts: 591
10/13/18 12:31 P

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Summary of yesterday's craving (for mini-empanadas at a reception)

Total time: 45 minutes.
Intensity of craving: 7 at its most intense.
Distractions: 1) talking with friends
2) when craving returned, I created a helpful response for myself "You
decided you do not have a good reason to eat these empanadas, no matter how
attractive they. Nothing has changed between now and 30 minutes ago."
3) activities moved on from the reception room to a different location.

Additional Thought: The level of the intensity of the craving went up and down. There were several flashpoints of intensity where the craving was about to by-pass my brain and move straight into action. Fortunately I blocked those intense moments, but the craving did flicker in and out at lower, more controllable levels while I was in the room with food.



This turtle is to remind myself that slow but steady wins the race.


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
10/13/18 12:18 P

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"Not an option" just say " No! " is my best defense against cravings. I also need to be sure to not go grocery shopping when I am hungry. A couple of weeks ago, I went to the store late in the afternoon and came home with a lot C.R.A.P. - cake and chips!! If it isn't in the house then I can get through most cravings. If it isn't available it isn't an option.


AURA18's Photo AURA18 Posts: 11,257
10/13/18 11:48 A

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emoticon It takes 5-10 minutes for craving to go away. Once I get started with sweets and refined carbs, it's hard to quit. Oh nuts! I try to portion and save for evening. Last night I was able to skip nuts. I can add grounded nuts to salads and break habit of hand-held foods. Stop trigger food - don't shop tired and hungry - I'm not thinking clearly.

Edited by: AURA18 at: 1/13/2019 (08:16)
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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/13/18 10:58 A

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Just reading about cravings, and ice cream, on a day when i will skip lunch, makes me feel deprived. I guess i will have plenty of opportunities to work on this one today. emoticon

Rachel



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IMEMINE1's Photo IMEMINE1 Posts: 9,215
10/13/18 10:35 A

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I don't keep snacks in the house so I am good at home.
It's when I go out I like ice cream and buffets.
I am vegetarian so I eat pretty healthy but then comes the ice cream. I always get a lot of it.


Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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CD23403922 Posts: 2,713
10/13/18 8:52 A

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I worked some on this yesterday. I used my "Not an option" mantra several times, and refused:

* junk food at work
* popcorn in Target
* cookies my partner offered*
* granola bars my mom bought me

(*In my partner's defense, I needed to eat something small for my blood sugar, and my partner was eating a cookie, so it came out "I know you don't want a cookie, but I'll get you something -- unless you do want one of my cookies, in which case feel free.")

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/13/18 5:39 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

Please share your thoughts here!

Yesterday (Day 12) we learned that hunger is not an emergency, and we don't have to eat every time wee feel hunger. We can wait until next planned meal.
Even more so for cravings: there is no biological reason to eat just because thoughts of desire to eat or cravings pop up in our mind.
I'll try to notice how the decision not to eat reduces tension if indecision.

OK, here is the first one:
I had a late breakfast, the same breakfast that kept me full till 3 pm yesterday, that was enough to "survive" till dinner at 7:30 pm.
Now, just 30 minutes after finishing my breakfast, pretty large bowl of oatmeal, sunflower seeds and grapes, I experience moderate fullness, but thoughts like "it would be nice to continue eating" surface. It is not strong and stressful enough to call it a craving but yes it is a desire to eat.
Discomfort level of indecision is 2.
Anti-craving technique I use:
Mindset (label it, stand firm, imagine aftermath)
Behavioral: distance myself and distraction (get up and wash the dishes, go out to the terrace and do yoga with husband)
Imagining the aftermath was especially helpful, because it was easy to see eating more after a satisfying breakfast would make me sluggish, drowsy and drain my energy for many hours.
How long: 5 minutes, it disappeared while I was typing this post, that is, I'm still sitting, not doing the dishes or yoga. And indeed, making the decision to not eat released tension.

My note: if there is no "proper" craving coming up, it is good to work with desire to eat unplanned food. I very rarely have strong cravings, but I often do have desire to eat eg, a few bites of bread while preparing dinner, or to accept a goodie from a colleague. I'll work with these.



Edited by: KRISZTA11 at: 10/13/2018 (06:06)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
CD23403922 Posts: 2,713
7/13/18 12:35 A

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I'm just not having any problems staying on my diet right now, so I'm going to move on to Day 14 for now and come back here when I run into serious cravings.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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7/10/18 2:20 P

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emoticon

I had the same "problem": no proper cravings to practice on!
But later I noticed these same skills are helpful in overcoming desire to eat as well, and that happens more often in my life.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
CD23403922 Posts: 2,713
7/10/18 11:45 A

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I will have to spend some time with this cravings exercise. I'm honestly not sure what will work when the cravings come. So far, I've only had two cravings since I started dieting: The first time, I just caved after a while of going back and forth with myself. The second time, I weighed out one ounce of the thing I was craving and tracked it. I feel like that was a great step forward, but I would like to move beyond that, so I'm going to take this step really seriously. May be on this step for a while.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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6/26/18 2:39 P

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Working favorites into your food plan sounds awesome,
very different from giving in to cravings and eating on impulse.
Being able to stop eating Nutella shows you are very disciplined.
emoticon

I can't trust myself with Nutella or milk chocolate,
small amounts set off even stronger cravings, so I'm better off not starting at all!
But I can eat dark chocolate, and I do : )



Edited by: KRISZTA11 at: 6/27/2018 (14:45)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
6/26/18 2:02 P

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Day 13 Overcoming Cravings

I have already cut all this from my diet over the last 6 months. Pretty much past craving sugar or salt. My one big vice is Nutella, but I pretty much limit it to breakfast a couple mornings a month. I think it is better for me to acknowledge and work chocolate into food plan so I don't get to the point of craving and obsessing about it. 1T. Nutella 100 calories + 1 slice of whole wheat light bread 45 calories.

I did have a craving for watermelon last week! emoticon Bought a slice and just worked it into nutritional tracker.

Cravings and binge eatting have been behaviors that I have struggled with in the past. If I was actually just starting to "diet" and changing eatting habits this exercise would be beneficial.



Edited by: TNCOUNTRYLIFE at: 6/26/2018 (14:13)
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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5/15/18 3:17 A

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Maribeth, this is a brilliant Helpful Response, thank you for sharing!
I love it because it is not linked to a distant weight loss goal,
but to the very near consequences of the present choice.
Resisting craving leads to pleasant sensations and emotions,
giving in leads to very unpleasant ones.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
AURA18's Photo AURA18 Posts: 11,257
5/14/18 7:32 A

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emoticon

Edited by: AURA18 at: 3/14/2020 (00:31)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
5/10/18 8:33 A

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Mich, Sounds like you are doing great! Good for you! Nice to have a reduction in cravings, isn't it! emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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5/9/18 2:28 P

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Wow, I'm glad to hear your cravings diminished already!
emoticon

Replacing processed carbs with oatmeal, whole wheat bread and quinoa, and eating slowly both have that effect. Great job!

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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115
230
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MICH_1234's Photo MICH_1234 Posts: 34
5/9/18 8:49 A

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This is supposed to be Day 12 for me, but I'm going to skip that day until next week. Because of work and volunteer commitments, I need to be feeling good both physically and mentally over the next few days, so it's not a good time to skip a meal! Next week I'll be back to my normal routine and one skipped meal will not be a big deal, so Day 12 will fit in there.

So on to Day 13 - Overcoming cravings. This chapter has some great strategies. I've taken notes and taken a picture of my notes so I will have it on me always to review whenever and whereever the cravings hit. I normally get really bad cravings a couple of times a day, but haven't had any this week. Part of my diet plan is to cut way back on processed carbs - I've replaced white breads at breakfast with oatmeal or whole wheat bread, and replaced white rice with quinoa. I've seen some people suggest those carbs could have been contributing to cravings. Maybe that's what's helped, or maybe it's just the momentum of doing well at the beginning of a diet program. Either way, I'm giving myself credit for doing well, and for being prepared to deal with potential future cravings.

I don't ever intend to completely eliminate any foods from my diet, so I do have my sweet and salty snacks still. In small portions they can fit in to the plan. I find the slow, mindful eating makes a big difference - savouring every mouthful means just a little bit goes a long way.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


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JMARIES51's Photo JMARIES51 Posts: 3,105
4/15/18 8:45 P

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Day 13 Overcoming Cravings:

I love this lesson or step or strategy. I had forgotten all about how to overcome cravings. I guess that when you let go and start emotionally eating again, a lot of good habits fall to the wayside.

Anyway, how I overcome cravings is:
1. Identify if I am having a craving, desire, or am really hungry
2. That takes about 2 seconds because most of my discomfort is a craving
3. Now that I have the discomfort scale, I have started using it, and this seems to really stop most cravings I have right away.
4. If I still am feeling distracted by the craving, I start by reading my list of advantages and go straight to my distractions
5. The best distraction for me is drinking green tea or a cup of black coffee.
6. Now we are in territory where I haven't had to tread because my cravings have all stopped at this point. On the scale of how long they last, the longest is 10 minutes.
7. But I am prepared to move onto reading my reminder cards and developing an escape plan for moving past a craving.

Since I have started eating cleaner and dividing my meals up into 5 small meals a day, I have only had a couple of small cravings. Today I exercised really hard and haven't had any cravings.

I love feeling that I am in control of getting past cravings. It makes me feel strong and I have been giving myself lots of congratulations for being successful.





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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/28/18 1:39 P

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emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
MARITIMER3's Photo MARITIMER3 SparkPoints: (247,472)
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3/28/18 12:23 P

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Day 13 - notice cravings and don’t give in to them.

My biggest cravings have always been for salty foods... crackers, salted nuts, potato chips...
with ice cream a close second. I try to keep these items out of the house as much as possible, but DH usually has a stash somewhere, and I know all his hiding places.

My concrete plans are:
- no snack crackers in the house unless for a party or some other specific reason. When the occasion is over, any left-overs go to DH who puts them away somewhere.
- ice cream treats stay in the downstairs freezer so, that I don’t see them “front and centre” when I get something out for lunch or dinner.
- if I choose to have ice cream as a special treat, I either go to the local dairy for a single scoop of a favourite flavour, or I buy the smallest size of a great brand (Ben & Jerry’s usually) and enjoy every bit of it. I do this maybe once a month because I don’t believe any food ahould be completely off-limits.

Despite all my good intentions, every once in a while... maybe 4 times/year, I eat a whole bag of chips or a box of crackers... swiss cheese... yum... so I need to work hard on this one.

Gail
Southern Ontario, Canada
Eastern Time Zone


 Pounds lost: 31.2 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/16/18 5:00 A

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I'm happy for you, Cat, congrats to the two days on track!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
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3/15/18 7:23 P

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Eating clean has greatly reduced cravings. The last 2+ months has brought back lots of mindless eating and re-triggered binge eating.

Two days on track ... and I am feeling empowered.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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3/15/18 11:47 A

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Hey Team,
Not having the sweets in the house is my #1 Crave Buster.

Linda

Lindainalabama
Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,785
3/13/18 7:32 P

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Over time, I have internalized my techniques for overcoming cravings. It's almost second nature. My primary technique is to distance myself from the food. It's easier when I'm out and about but more difficult at home. I also use my other response cards. I don't always need to read them, most of it is memorized. I guess you can say, I talk to myself. There is a lot of self-satisfaction when I avoid eating those brownies my DW baked for the grandkids. So, I give myself credit.



Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
BCHARIE's Photo BCHARIE Posts: 13,275
3/13/18 6:34 P

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Had to give myself a little credit for not grabbing a snack a 3 a.m. when the dog woke me. I had to do a little review of what breakfast awaited me later and how a snack now would NOT get me to the goals I desire. YEA!


Charie
Central time zone



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CD22518161 Posts: 3,881
3/13/18 6:29 P

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Wordy Gurdy tonight LOL. Sometimes I find that simply imagining how something I want to eat, tastes, is enough for me not to want to bother with it. In my own life, there are honestly few occasions where what I am desiring is worth the calories or the bad feelings I end up attaching to them.

CD22518161 Posts: 3,881
3/13/18 6:26 P

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TUTUNAN, wiser words have not been spoken. The food is NEVER GOING TO HELP.
NEVER.

CD22518161 Posts: 3,881
3/13/18 6:25 P

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Like many of you, I find that when I eat properly, which for me means not overdoing my carbs and sweets, that I don't have many cravings. I notice that I feel my cravings IMMEDIATELY
and don't even give myself a moment to talk myself out of them. This is going to stop.

SERIOUS I haven't smoked in over 30 years and still miss it sometimes, LOL.

36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/13/18 6:01 P

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This afternoon i had a desire to eat more , even if I had had complex starches for lunch; i was surprised to feel it because i thought i had found the answer to desires for more food. But at least, it was not a craving. I reminded myself that this was a desire and I had had enough to eat, so i pushed the thought aside and tried to distract myself, drink water etc...It worked.

As far as cravings go, I treat them as a thought that if obeyed will not serve my best interest of being healthy and happy about myself. It seems to help.(actually this is how I treated the few cravings I had for cigarettes after I REALLY felt how awful they made me feel; it worked very well - I quickly never yearned for cigarettes anymore and I am hoping I can apply the same principle to food cravings-.)

Rachel



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IMEMINE1's Photo IMEMINE1 Posts: 9,215
3/13/18 1:16 P

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Once again, I am better at home with any kind of cravings knowing that we basically don't keep "stuff" in the house.(It wouldn't last long anyway)
I agree with healthy eating as a way to keep cravings at bay.
I noticed if I eat a good breakfast of Oat meal,with banana and flax seed I am good to go until lunch.
When I am out and stuff is offered or left out to pick on I pretty much pick on it.
I have to exercise my resistance muscle.

Donna
Lehighton, Pa
BLC 27-to-42
Powerful Prism Panther team
W,J,R&G

Focus....Eat right & keep moving!!
Eastern time




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TUTUNAN's Photo TUTUNAN Posts: 2,765
3/13/18 12:26 P

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I learned long ago that giving in to a craving is futile because I know that one bite won't satisfy and neither will the whole package. I know that the whole package isn't going to make the craving go away, so I may as well stop thinking about it and get busy doing something distracting.





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DIROB57's Photo DIROB57 Posts: 2,924
3/13/18 11:16 A

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I too, find that eating a healthy balanced diet removes most of the the general desire (craving) to eat junk. However, when the junk is staring me in the face, then I have a decision to make. I made no bake cookies last night and as they are high in calories, I don't usually eat them. Last night, I made the decision to have one. Did I need that cookie? No....but stopping at eating only one was good so I give myself credit for that. I have a little more leeway right now as I'm trying to maintain and not lose, but I always need to be on guard where cookies are concerned because it is very easy to eat too many calories that way!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/13/18 5:04 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Today's task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*hot uncomfortable is it (use the Discomfort scale created on Day 12)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

My note: if there is no "proper" craving coming up, it is good to work with desire to eat unplanned food. I very rarely have strong cravings, but I often do have desire to eat eg, a few bites of bread while preparing dinner, or to accept a goodie from a colleague. I'll work with these.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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3/13/18 4:46 A

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@TWEETYX2, thank you for the great blog!
Same experience here, since I have a good plan and I follow it, I very rarely have cravings, only some ordinary desire to eat this and that. Being free from cravings is so worth it.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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115
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/13/18 4:40 A

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www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6471777


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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2/12/18 2:55 A

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Wow, congrats to remembering and practicing your skilsl,
parties are not easy to handle, for many reasons.
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
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SUZYB53's Photo SUZYB53 Posts: 591
2/11/18 1:41 P

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I am excited about tracking my cravings and identifying successful strategies. I did use some positive self-messages yesterday when I was socializing with family and not able to walk away from a birthday party spread. Also, I did drink seltzer and water instead of nibbling. Also had a back-up (brought along a little needlework project) in case I needed to do something with my hands. It was an empowering experience - similar situations have been very hard in the past.

This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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11/13/17 2:26 P

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Congrats to the weight loss success after cutting out junk food.
It is great you have been observant about emotions around hunger and cravings.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/13/17 10:29 A

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I've spent a few days mulling over this one. As I read it over the weekend, I did not have time to fill in all the charts. I've printed them out today and filled them in in my daily planner. I'm very interested to see how I handle this. After a week of mindfulness, simply cutting out junk food has made a remarkable difference on the scale. I almost felt that I was losing too much, too quickly. But then cravings did set in this weekend. And I didn't say no. So I've clawed back a little bit of weight this morning.
I am struck by the many emotions that keep coming up as I become more focused on eating only when I am hungry. I need to work on other outlets for coping with those.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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BMASSIE3 Posts: 43
10/15/17 11:36 P

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Got my craving resisting techniques lined up and written down in my notebook and have my Cravings Chart prepared.

JUNEPA's Photo JUNEPA Posts: 14,570
10/15/17 4:07 P

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The days 11, 12, 13, 14 kind of overlap for me
Differentiate between hunger, desire and cravings, Practice hunger tolerance, Overcome cravings and (a big part of the solution) Plan for tomorrow

from day 11 I wrote
Every once in a while, I haven't identified the trigger yet, or the time cycle, I feel cravings and I want to eat whatever and as much as I want, I don't care, I want to feel the intense pleasure food can give and think of my sticking to the plan as grey and mediocre in comparison to what I can feel if I eat a lot of whatever I want. Lately I have felt very satisfied sticking to the plan, may that continue until I reach goal weight, and hopefully I will identify the pig-out trigger and time cycle by endeavouring to stay aware of how I feel and what is going on before it happens.

My defenses will be

Mindset
Stand firm, stick to the plan you made yesterday, tell yourself, not your food, no choice, cravings are not an emergency, if you really want to eat that, put it in tomorrow or the day after tomorrow's plan.

Behaviour
Most effective for me is to drink a low-cal drink (to be sure I am not dehydrated/thirsty vs hungry) get busy doing something, pre-plan some things to do like go outside for a walk with the dogs or do something useful like housework, and I made a list of household chores that take not too long, I can do one or go down the list. I am not keen on housework, so that by itself is almost a deterrent in allowing a craving to develop lol




Edited by: JUNEPA at: 10/15/2017 (16:28)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,492)
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10/14/17 4:50 A

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FUNLOVEN, you made a very good point.
Indeed, we worked with hunger a lot on day 11 and 12, then we dedicated day 13 to cravings .- but what about desire to eat?
Many of us rarely have full-blown cravings, but face desire to eat things not on our food plan quite often. In my practice, it is helpful to handle desire to eat (after a proper meal) just like cravings. If I remember to do that (at least Label it! and Stand firm!), I can usually resist.
But if I give in to desire to eat, after a few bites it often intensifies into a craving, and then I'm in trouble, because I can rarely resist such a strong urge.

The dinner at my parents, with cousin and his wife was lovely - but I didn't have a craving, not even desire to eat more cake!
All my dining companions were watching what they were eating, and their portions were smaller than what I normally eat. Food was amazing. Oh well... I didn't want to brag "look how much I get to eat" and encourage them to deviate from their plans by example, so I ate what they ate. Positive peer pressure!
I was a bit hungry (really) when I got home so permitted myself to eat my usual 2 squares of dark chocolate, and went to bed proudly and happily.

Edited by: KRISZTA11 at: 10/14/2017 (04:51)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


447 Maintenance Weeks
0
115
230
345
460
KBEHNKE81's Photo KBEHNKE81 Posts: 17,227
10/13/17 10:04 P

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My anti craving techniques - remember: The emotionally painful part is the struggle you feel.
Anti craving techniques
Label it.
This is just a craving.
Choose to stand firm or withstand it.
No Choice
Imagine the aftermath
Remind myself why it matters
Distance/remove from situation
Drink water
Relax/breathe

Distraction strategies
Read, brush teeth
call/talk to someone
chores, play, crafts
do dishes, puzzle
sudoku, duolingo
tinker, draw, write
to-do list
drink tea
wait
stretch/yoga


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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