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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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10/12/18 2:37 P

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I finished the assignment:
9:00 breakfast
..
noon, 1pm, 2pm, 3pm - zero discomfort
4pm: in the past hour my discomfort level went up and fluctuated between 2 (wait in traffic jam) and 5 (last few minutes of 5K race very hot weather), intense feeling of emptiness in stomach, forgetfulness and irritability.
5pm: zero, in past hour 0-1, practically no discomfort
6 pm: 1, in past hour 0-2
7 pm: zero, but a few minutes later, driving home it was between 3 (wait in traffic jam and I'm late fom important appointment) and 6 (photosensitivity after eye laser surgery), and indeed I was very irritable and impatient. But it all went away by the time I got home
I sat down to eat my planned dinner, normal portion, + 1 planned extra square of dark chocolate.

In brief: a 1-hour long unpleasant period 5 hours after breakfast, and another half-hour about 9 hours after breakfast. Both times hunger and discomfort subsided spontaneously, without eating.
So yes, hunger is not an emergency, and I can tolerate it if needed.

How did your experiment go?
emoticon

Edited by: KRISZTA11 at: 10/12/2018 (14:38)
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


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ALIHIKES's Photo ALIHIKES Posts: 6,015
10/12/18 1:55 P

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Interesting to read everyone's responses to Day 12. When I did Day 12 last time, I learned that skipping meals triggers intense cravings and desire to overeat at the next meal (for me). That made sticking to my plan much more difficult. Right now my doctor has advised NOT skipping meals due to stomach and blood sugar issues (not related to weight loss). So I will do Day 12 on a different day in the future when my health is more stable. And most likely I will do it when I need to fast for another reason other than to just practice hunger tolerance (I have to do another fasting blood sugar test within the next month).

Alison


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KRISKECK's Photo KRISKECK Posts: 1,239
10/12/18 11:54 A

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I am not doing this exercise today while I am at work and experiencing a stressful day. I do notice that being hungry makes stress worse, for me. Hmm, maybe that is at play when we expect eating to reduce stress. I will try it one day this weekend. I know it's not so bad, since I've done it before.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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10/12/18 8:28 A

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The My Discomfort Chart is important not only for today,
but we will also use it tomorrow, so it is worth spending a few minutes to create it!
It really helps to put unpleasant feelings arising from food-related thoughts into perspective.
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


446 Maintenance Weeks
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230
345
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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10/12/18 8:21 A

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@SWEETORANGE

I try to respond - also you may want to scroll down to see how others before you did it!
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>>>Please I want to ask a question about rating my hunger ... is number 10 when my tummy rumbles?
Actually on this day we are not rating Hunger, but the Discomfort level we feel because of not eating.
The book tells us to create a personal My Discomfort chart, where 0 is no dicomfort, 10 the most extreme discomfort you have ever felt.
For me, 0 is watching TV, 1 is waiting out a short line at the cashier... 4 is when someone is very angry with me... 10 is contractions of childbirth.
Tummy rumbles may be a 2 or a 3 on my scale, but can be different for you!

>>>Even after 3 hours of last meal? Or it has to be like 6 hours of not eating?
in this assignment, we rate level of discomfort every hour, between normal lunchtime and normal dinner time.
We rate actual discomfort at the hour - eg. 3
and the range of the past hour - eg. 0-5.

>>>Whatís the rate of fullness I should have after a meal?
We don't need to rate fullness today, that will be another chapter in the book.
In general, you should be mildly or moderately full, that is, you should be able to go for a brisk walk right after the meal.

>>>How many hours should we stay away from food in our assignment? Is coffee allowed?
Or only water?
Only water.
We should have breakfast normally, and then not eat until normal dinner time.
In my case that is about 9-10 hours, for others it may be only 6-8 hours.
If you have a medical condition that doesn't let you do that - that is fine.
If you feel a huge discomfort them I recommend to sit with it and see if it goes away in 10 minutes, or 20. If it persist (probably won't) then you can stop.
Either way, give yourself credit for getting to the point you reach, and ponder the experience.

emoticon

Edited by: KRISZTA11 at: 10/12/2018 (14:18)
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


446 Maintenance Weeks
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115
230
345
460
AURA18's Photo AURA18 Posts: 11,250
10/12/18 7:53 A

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I have hunger tolerance and practice intermittent fasting 1-2 meals per day.
Hungry? Good, hormones are working... wait till next meal. Careful when tired & stressed - increases hunger and decreases satiety hormones.
Find distractions: Water * Walk * Meditate * Rest (eyes closed)

After careful thought...working night shifts screwed up my eating habits. Now, I avoid evening eating past 7pm or 1-2 hours before sleep.

Edited by: AURA18 at: 1/12/2019 (08:14)
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10/12/18 6:47 A

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I'm going to do Day 11 again today and take on this challenge tomorrow because I just didn't pay enough attention to the assignment yesterday!


Sweetorange, my advice: you can drink water during this assignment but not to the point that you are avoiding hunger. Use water to hydrate as needed, but experience your hunger because that is the point of the exercise!


Hope someone else answers the rest of your questions! Best wishes.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/12/18 3:50 A

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Itís really hard for me to stay more than 3 hours without eating! I start feeling stomach rumbling and get nervous and lose concentration even my eyes sight are not sharp and focused.. start to feel depressed and very bad mood!

Actually I experience this hunger when I fast for religious & spiritual reasons ..hunger reaches to the maximum point and disappears, but instead I get dizzy and nervous until eating again but my fasting is stopping both eating and drinking for 12 hours or 14 sometimes ...itís really hard and I feel my will power really stronger after doing it!

I will do this assignment of not eating for 6 hours but keep drinking water in the middle of the week when kids in school and I have some time alone in the morning , write everything as adviced because when I have my kids around Iím so weak towards eating... I try to eat healthy choices like carrots or lettuce instead of unhealthy choices like biscuits and crackers ... I really want to eat something crunchy when Iím stressed...

Please I want to ask a question about rating my hunger ... is number 10 when my tummy rumbles? Even after 3 hours of last meal? Or it has to be like 6 hours of not eating?

Whatís the rate of fullness I should have after a meal?

How many hours should we stay away from food in our assignment? Is coffee allowed?
Or only water?

Edited by: SWEETORANGE at: 10/12/2018 (04:30)
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CD23403922 Posts: 2,713
10/11/18 11:40 P

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I'm going to do this tomorrow, with one modification: I have hypoglycemia, so I will check my blood sugar periodically and use glucose tabs if necessary to stay safe.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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10/11/18 4:53 P

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Tomorrow's Day 12 is again a day-long experiment,
I'm posting this early, because it is good to read the chapter before breakfast or the night before.
If 12th October is not a good day, you may pick a more convenient day later during the week.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience here!

I found this exercise liberating.
Before doing this, I used to worry when I was not sure I would have the opportunity to eat, or getting too hungry. I never skipped a planned snack before, not to mention a meal. Now I know I can wait a few hours and nothing terrible will happen to me if I skip a meal once in a while (that is, when I - very rarely- forget to bring my packed lunch, or when I'm on meditation retreat).

Edit 9:30 am. on 12th: knowing I will not eat in the next 10 hours helped me appreciate my breakfast more, and pay attention to every bite!

Edited by: KRISZTA11 at: 10/12/2018 (03:33)
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


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CD23403922 Posts: 2,713
7/10/18 10:48 A

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I did this yesterday (skipped meals -- since I usually do six smaller meals, I skipped two of them), and it was no problem. I don't really mind being hungry, but it's not safe for me to skip many meals, so I made sure to test my blood sugar regularly while I did the experiment.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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6/26/18 7:10 A

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Congrats to competing the Day 12 assignment!
It is reassuring to see hunger really was not an emergency, neither on subjective nor on physical/metabolic level.
Great job on eating a good healthy dinner.

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


446 Maintenance Weeks
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115
230
345
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
6/25/18 8:24 P

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Day 12- practice hunger tolerance

11:00 a.m. Had breakfast (this time is normal for me). 12 oz coffee, Ham and mozzarella flat bread. 16 oz water. discomfort level 3

2:00 p.m. 16 oz water. discomfort level 2.5

5:00 16 oz water. discomfort level 3

7:00 rode 6.5 miles/24 minutes on recumbent bike 24 oz water. discomfort level 5 - hot and humid outside temp @ 100 inside up @ 80 not really dealing to much with hunger pain.

7:40 feeling light headed checked blood sugar 92 - a little low but still in good range.

9:30 p.m. Discomfort 5 - headache and dizzy. Dinner: chicken, rice, green peas, oriental vegtables, 24oz water.

Bedtime usually about 12:30-1:00 a.m. (Yes, I am a night owl).


Edited by: TNCOUNTRYLIFE at: 6/25/2018 (22:17)
SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/14/18 10:14 A

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I agree, you should skip Day 12 completely. The book says don't do it if you have a medical condition that requires you to eat regularly.

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/13/18 3:36 P

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I am skipping day 12 this time around because of health. I understand the concept, however, I have a problem with low blood sugar and have to make sure I am eating every few hours.




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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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3/31/18 5:40 A

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Congrats to completing this hunger experiment!
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


446 Maintenance Weeks
0
115
230
345
460
MARITIMER3's Photo MARITIMER3 SparkPoints: (247,391)
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3/30/18 12:56 P

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Day 12 - Practice Hunger Tolerance

I had a good breakfast, an egg cooked in olive oil, Greek yogurt with bran buds and raspberries... 20gm. of fibre already. 2 glasses of water. I will edit this blog periodically through the day/evening.

1 p.m. back from Good Friday service at church (2 hours). Went to kitchen to get more water, and my hunger was maybe 4-5. Know that I definitely eat by the clock, so I wanted to eat. No trouble not eating though, and I will keep busy to keep my mind off food.

3 p.m. giving the master bathroom a good scrubbing and getting rid of old medicines and bath products. Not hungry, but getting a bit of heartburn.

4:30 gathering donations for Diabetes Society pick-up on Monday... clothes and household goods. Tummy rumbling a bit but heartburn gone after drinking extra water. Will start preparing dinner in about an hour.

Ate dinner at 6:30. Haddock, baked sweet potato with salsa, cauliflower and spinach. Small glass of vegetble cocktail, and a cupcake for dessert. More water.

One more glass of water to go this evening, and Iím within range for calories, fat, carbs, salt and fibre. Low on protein because of skipping lunch.

Today was pretty easy... i wasnít overly hungry, and I got some extra cleaning done.

Tomorrow is my first weigh-in, and Iím looking forward to it.


Edited by: MARITIMER3 at: 3/30/2018 (19:16)
Gail
Southern Ontario, Canada
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3/24/18 8:06 P

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I've decided that the week-end isn't the right time for me to practice hunger tolerance, so I'll do it one day next week instead.

I'm selling raffle tickets and cds today when the pipe band does a flash mob at the local supermarket, then going to a skating carnival. Tomorrow is Palm Sunday, and I'm making sandwiches and setting up for a luncheon with the Bishop, then we have company coming for dinner. Things will settle down on Monday.



Gail
Southern Ontario, Canada
Eastern Time Zone


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IMEMINE1's Photo IMEMINE1 Posts: 9,213
3/13/18 12:42 P

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I was under the weather yesterday but I did skip lunch (I did do this step once before as well) .
I am used to eating a small breakfast as soon as i get up(In about 15 mins) so I always wake up with at least a 5 rating on the discomfort chart.
It is usually a banana + some tapioca pudding or a banana and peanut butter.
In a few hours is hen I get hungry again (about 10:00) and that can get to mild discomfort or perhaps a bit more.
Yesterday because I skipped that mid morning and lunch I was at at least an 8 on the discomfort scale.
(Tummy rumblings and all)

Donna
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,773)
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3/13/18 12:17 P

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Results of day 12:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6471897



My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,735
3/13/18 10:50 A

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After my morning walk/run, I'm hungry, somewhere around a 7 or 8. I had a breakfast of oatmeal, banana, berries with yogurt and honey. A large breakfast but not too large since I covered 8 miles before 7AM.

At lunchtime I was about a 4 but I believe it was only because it was lunchtime. A little later and the desired to eat something or the hunger pang passed.

I really didn't register any hunger until about 2:30 pm when I subconsciously walked into the kitchen looking for a snack. At this point the discomfort scale was at a 6 or 7. After standing at the door of the pantry for a few minutes, I decided to walk to the mailbox.

By 5 pm, I was pretty hungry (8-9) but still too early for dinner, nevertheless I had some baby carrots and hummus and that satiated me.

It's dinnertime now but I'm about a 2 to 4.

Next time I do this task, I'm going to coordinate it with a light workout day. While, I managed/ tolerated hunger fairly well, in my opinion, I don't believe I had enough fuel to maintain a satisfactory energy level.


Edited by: 1DAY-ATA-TIME at: 3/13/2018 (19:13)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
3/13/18 10:35 A

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A good learning experience but I am still pondering what I have learned. emoticon

I felt much more anxious than hungry Monday. Around 4 PM I was only about a 4 or 5 for hunger discomfort. This surprised me because I kept physically active with yoga at lunchtime and outside activity gardening and shoveling soil until dinnertime at 5 PM. I kept extra active right up to the last minute to help with the anxiety which I definitely felt starting with skipping lunch.

I thought my physical hunger discomfort would be a much higher number. Hunger tolerance is something I sometimes do before a vacation to lighten up or during one to stretch to just eating two meals out. I always felt in control and it felt voluntary. This felt more like a test or something that I was not in control of and I did not want to fail or get too hungry and set up for future failure.

I did okay with my dinner. Ate a bit faster and possibly more than I needed to fill full but no snacking or seconds.

I'm thinking the bottom line is that the fear of hunger is more stressful for me than actual hunger when I feel that am not in control. I will be more successful at weight/loss maintenance when I overcome this fear.

Edited by: GOCALGAL at: 3/13/2018 (10:41)
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3/13/18 10:29 A

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Hello,

I am replying to this one the day after. One of my big challenges is that I historically skip meals too often. Since my goal is regularizing my eating, I feel like it is moving backwards to purposefully skip a meal in order to experience hunger. After I feel confident about stabilizing my regular meals, I may go back to this assignment. In the meantime, I will pay attention to how hunger feels, even when it is not part of the daily assignment. I do feel like it is worthwhile assessing and living through.

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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3/13/18 4:37 A

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@APHORNE and @CAREBEAR635: sounds like you have a plan, and picked a convenient day!
emoticon

@YPSARF_ABROAD: congrats to practicing Hunger Tolerance, and thanks for sharing your positive experience. It is very encouraging to see it is not as bad as we fear, and you could go on with your daily activities normally.
emoticon

@DIROB57: good point, transitioning to maintenance is tricky... looks like you may need to add back some calories to your food plan.

emoticon
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


446 Maintenance Weeks
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115
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345
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/13/18 4:31 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6471776


TweetyX2 (Pam B.)
Time Zone: EST
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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.















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APHORNE's Photo APHORNE Posts: 338
3/12/18 11:10 P

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Okay, I've picked the day I am going to repeat this exercise: Thursday, March 15th. A good day to do it, since I can avoid luncheon commitments that day. And as a bonus, dinner will be a tad early (4:45-5pm) in order to get out the door in time for an evening community band concert. I've done this exercise before, and as much as I'd like to skip it this read-thru, I recognize that is just my inner saboteur talking. As Dr Beck says, I really should do every step of the program, to give myself the best chances of success...

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CAREBEAR635's Photo CAREBEAR635 Posts: 3,780
3/12/18 9:17 P

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I'm going to do this on another day. I haven't had a chance to get caught up on the last few days of reading, so I wasn't prepared. I think I may try this on Saturday when I get to eat breakfast later. I usually eat breakfast at 6 am, and I turn into a hungry lion after work (and that's with eating lunch). I don't want to be at work for this exercise.

Naomi
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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 554
3/12/18 5:40 P

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I made it! And once again it wasnít as bad as I feared the first time I read this chapter.

I have three major moments of discomfort (around noon, between 1.30 and 2pm, and after 5pm) in which I felt hungry and felt like eating, but I rated them 3 on my scale of discomfort. I had many thoughts about food, especially around lunch time, but I was able to go grocery shopping without any troubles. During the afternoon I got a slight headache, but nothing major (and probably due to the reduced amount of caffeine, since Iím trying to limit my intake of caffeinated beverages).

It never ceases to amaze me that not only I donít suffer from this test, but I can go on with my daily activities like nothing happened. it means a lot to me: I used to feel that skipping a meal was the end of the world and I never thought I could be able to do it without dying from starvation, but here I am, I did it. At dinner I was rightfully hungry but it wasnít that bad, I didn't feel I was starving and I ate a normal-sized meal.

Day 12 completed and definitely hunger is not an emergency, I can skip a meal and still get on with my day like usual!

Fran
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3/12/18 5:06 P

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I elected not to complete the Day 12 experiment this time of skipping lunch because I have had to work hard just to gain a pound back....very strange to be on the other end of that spectrum after struggling so long to lose weight! I know I can skip lunch and be fine from my first reading of the book which I guess is the point.

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: (142,442)
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3/12/18 3:20 P

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It is 8pm here, and I'm done!
I was a bit worried about doing this on a non-working day but it went well, I scheduled lots of household chores, reading and meditation for all day.
Most of the time discomfort of hunger was at 0, sometimes going up to 2 for a few secs.
Hunger bothered me most in two waves, once before and once after 4pm, with a discomfort level of 4 = "I'm late from an important appointment"
After that I had many food related thoughts but discomfort was 0-1 until dinner.

I ate my planned dinner at 7 pm - not as slowly and mindfully as I wished, but I did OK. I feel a bit hungry, but I know it will subside within 20 minutes.

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


446 Maintenance Weeks
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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,955
3/12/18 10:53 A

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While it is a good way to measure discomfort. I personally find it hard to do because my blood sugar drops and a headache begins.

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
Southern CA - Pacific time


 current weight: -6.0  under
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36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/12/18 9:47 A

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It is more convenient for me to do it tomorrow.Will report then.

Rachel



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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3/11/18 3:32 P

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Day 12 is again a day-long experiment,
I'm posting this early, because it is good to read the chapter before breakfast or the night before.
If 12th March is not a good day, you may pick a more convenient day later during the week.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

I found this exercise very helpful - before doing it I was very anxious to skip a meal, in fact I never missed a meal or snack. Now I have a more relaxed attitude.

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


446 Maintenance Weeks
0
115
230
345
460
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,434)
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3/3/18 4:53 P

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Hunger is not a true emergency. Are ya sure????

I remember doing my own version of this lesson by not eating at all until I was truly physically hungry. I went most of the day with out eating. Though getting TOO hungry can set me up for a binge ... true physical hunger is something to become truly in tune with.
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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SUZYB53's Photo SUZYB53 Posts: 591
2/10/18 9:59 P

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I’m skipping this for the time being. I understand why I it is important. In addition I am paying attention to the difference between feeling hungry and the urge to eat. I have skipped meals too many times in my lifetime. I don’t feel ready to do this is now.

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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12/7/17 4:25 A

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I'm glad it went so well - congrats to doing the experiment properly, despite being anxious about it! I imagine it will spare some future stress, so good to know hunger is not increasing all time, and goes away by itself.
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


446 Maintenance Weeks
0
115
230
345
460
BEATLETOT's Photo BEATLETOT Posts: 9,884
12/6/17 7:10 P

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Terrific!!! This is really one of the most eye-opening activities in the book. I always love reading about people's experiences with it.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 150.4 
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DIROB57's Photo DIROB57 Posts: 2,924
12/6/17 6:56 P

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@KRISZTA11 Well, it is nearly 6pm where I live and supper is ready....and I made it!!!

I got really hungry and my stomach was growling about every 2 hours from lunch on, but then it would pass and I'd be fine. My discomfort never got above a 4 and was lower than that much of the time. I sort of panicked when I felt really hungry around lunch because I didn't see how I would make it until supper, but hunger really does pass.....and I learned that it is true that just because you are hungry, you don't have to eat! A good lesson to take along the maintenance journey.

emoticon emoticon

Edited by: DIROB57 at: 12/6/2017 (19:40)
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%)









125 Maintenance Weeks
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
Fitness Minutes: (238,845)
Posts: 5,937
12/6/17 2:06 P

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Feeling rebellious is a good sign: you do think it over seriously.
I can relate... I had never skipped a meal before this assignment so it was weird.
I hope it goes well!
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


446 Maintenance Weeks
0
115
230
345
460
DIROB57's Photo DIROB57 Posts: 2,924
12/6/17 11:54 A

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I"m a little nervous about skipping a meal and I'm way past nursing my babies. LOL I've committed to skip lunch today but not the afternoon snack around 3pm....maybe I will skip it and go all the way to supper and maybe not. I think I'm afraid of the headache more than the hunger. I skip meals sometimes because I'm not hungry but it feels weird to have someone else tell me I should! Maybe I'm just being rebellious again....that seems to happen alot with these Beck assignments. :/ I benefit when I do as instructed in the book, but I often don't want to do it at first! I think I'm a reluctant Beck Trekker!

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%)









125 Maintenance Weeks
0
35
70
105
140
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/10/17 10:31 A

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Hi - thanks for your comment. I've just realised that my profile picture is a bit out of date (I've just changed it). I am still breastfeeding, but I am at the point where I am desperately trying to wean an almost two year old! Breastfeeding worked really well for us and I am an awkward position where I am feeling ready to stop and he wants to carry on. He's a good eater of solid food, but when unwell always returns to breast-milk.
So, I don't think that fasting would have a negative effect, as I've been doing it for so long.

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


 current weight: 124.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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11/10/17 10:28 A

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Sunshine, you are not behind at all - one day per chapter is great progress, for some chapters even 2 days are not enough.
These Beck Day message boards are used all the time, by single readers or by groups - pace is up to you!
emoticon

I agree with Kathleen, it may be better to do a modified version of this day or skip entirely if you are anxious about it. Don't worry, there are no more skipped meals in the program!

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


446 Maintenance Weeks
0
115
230
345
460
KBEHNKE81's Photo KBEHNKE81 Posts: 17,218
11/10/17 8:09 A

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Hey Sunshine - I admire your dedication to going all-in on the Beck trek, but if you're nursing, I'd recommend just sticking to your regular plan. Yes, skipping one meal is probably no big deal. And yes, the prairie women went hungry a-plenty (and sometimes they or their babies died on the prairie). But if you're nursing successfully, you really don't want to do anything that could mess it up. Plus, if you're "weirdly nervous" and get stressed out about it, you sweet little baby may pick up on that and get all out of sorts, too.

As a compromise, maybe you just want to plan a day where you postpone breakfast for an hour or two rather than fasting and skipping a whole meal. Or you can always come back to this day on the next Beck Trek round.

Take care!

**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.


SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/10/17 7:15 A

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I realise I'm behind with all the comments!

I note the woman writing about being pregnant. I found myself wondering if skipping a meal was wise because I'm breast-feeding! In my case, I think it will be fine.

I've planned my day to skip a meal. Weirdly nervous about this one. I'm not at all comfortable about skipping a meal.

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


 current weight: 124.0 
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BEATLETOT's Photo BEATLETOT Posts: 9,884
10/27/17 9:32 A

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Okay, you convinced me. I was mostly there already. I told my husband that pregnant prairie women had to skip meals, and they still had to do manual labor, too, and he said in an uncharacteristically exasperated way, "Yes, and they often LOST their babies!" It's so weird how your entire mindset changes when this whole kid thing happens.

I've done this one twice, so I'll read through my notes from it, and try to relive it, and of course, read all y'all's comments.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 150.4 
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JUNEPA's Photo JUNEPA Posts: 14,551
10/26/17 8:09 P

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I would not do Day 12 if I was pregnant just to be cautious. It is not likely to cause a problem to the baby as it is only one meal but I would err on the side of caution. This is probably the only Beck day you can't do and there are 41 others

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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BEATLETOT's Photo BEATLETOT Posts: 9,884
10/26/17 7:13 P

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I need Day 12 advice, please!!!

I'm pregnant. I don't want to just make an excuse to not do Day 12, but I can't tell if this is a legit medical reason why I SHOULDN'T. I think I'm leaning toward that I shouldn't, but again, I can't tell if this is the right call or if I'm just being a baby about the baby.

What do y'all think?

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 150.4 
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KBEHNKE81's Photo KBEHNKE81 Posts: 17,218
10/17/17 11:45 P

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Good points especially in your last paragraph when you talk about hunger not damaging our bodies. I never really thought of thirst and hunger in terms of damage. I always think of them in terms of discomfort. Thanks for the food for thought.
(See what I did there.) emoticon

**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.


JUNEPA's Photo JUNEPA Posts: 14,551
10/15/17 3:47 P

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If I want to lose weight, I need to be in a negative energy balance, I need to take in less calories than I burn, and that means sometimes I will be hungry. So if I want to lose weight, I will have to tolerate some hunger.

I enjoy this day. It is easy to skip one meal, plus I am not usually hungry at lunch time anyway. It is much harder to tolerate some level of hunger steadfastly day after day, which is what I need to do if I want to reach goal weight.

I had a very busy day, which helped in not feeling hungry. Coincidently this time and another time on Beck Day 12, I had a CrossFit class at 4:30 - 5:30. The first time around, I was a bit worried about working out hard and being light-headed, but it wasn't a problem. I felt fine, light and strong. I think that because I am eating better, not eating simple carbs, eating complex carbs only for breakfast with protein and coconut oil, and eating only protein, healthy fats and vegetables and fruits for lunch and supper and eating 3 meals a day with no snack.

My last trek epiphany still holds
We are never as hungry as we are thirsty. I think that is the realization Beck wants us to come to. We can damage our body by not drinking enough water in a day, we can't really damage our body by not eating for a day, we have reserves right in our body (fat) Unless we have not had food for many days, our body is not damaged. So that is why for us, hunger is not an emergency and we can wait for our next nutritious planned meal and if we want to lose weight, we can eat a little bit less, lose weight slowly by being in a negative calorie balance and burning fat.

Edited by: JUNEPA at: 10/15/2017 (15:52)
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.


 April Minutes: 375
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,442)
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Posts: 5,937
10/15/17 4:36 A

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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


446 Maintenance Weeks
0
115
230
345
460
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