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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/11/18 8:50 A

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This is an important chapter for me. So I paid some attention this morning and wrote a blog.

Link is below.

I'm getting so much from this reading with the team. Thank you all so much for your thoughts and efforts. It makes me more accountable.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
533714


Edited by: QUEENOTHEFOREST at: 10/11/2018 (08:52)
Mary

Cape Cod and Western Massachusetts

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


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CD22518161 Posts: 3,881
10/11/18 6:46 A

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Thankfully I know the difference between true hunger, and cravings.
I need to slow down when I eat, though....

AURA18's Photo AURA18 Posts: 11,208
10/10/18 9:06 P

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emoticon emoticon Krista
Day 11: Hunger, Desire and Cravings - Which one?
Beck Diet for Life (green book) p. 74 states ---
Hunger = The gnawing feeling in the pit of empty stomach
Non-Hunger = The desire to eat when stomach is not empty
Drink water = best way to tell if I'm hungry or thirsty?
Eating slowly u.nu/atqg Drink water at the right time u.nu/2zom
~~~~~~~~~~~~
Day 5 practice eating mindfully when hungry
1) Small Bites! chew 10-20x 2) Small plates, put down utensils between bites
3) Drink water 30 min. before meal (feel full faster, helps digestion).
emoticon Results after 5 days of practice: Tiny sips of water. Chew 10-20x (esp. meat) and dont overcook food to preserve nutrients u.nu/l8ek

Edited by: AURA18 at: 1/11/2019 (10:55)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,255)
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10/10/18 4:00 P

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Hi Sparkers,
it is still Day 10 here in Europe and even more so in America,
but -as promised - I'm posting early for Day 11: Differentiate between Hunger, Desire and Cravings
because Day 11 assignment starts in the morning tomorrow (11th October).

Dr. Beck starts by explaining the difference between these three:
Hunger: when you haven't eaten for several hours. empty feeling in stomach, rumblings
Desire to eat: not hungry, maybe just finished a large meal, but want to eat because there is tempting food around
Craving: an emotionally intense urge to eat, feeling of tension, unpleasant yearning sensation in mouth and throat

The assignment is to note down what we experience before, halfway, right after and after 20 minutes after each meals:
*describe how the stomach feels
*rate stomach hunger 0-10 (0= not hungry, 10= the hungriest you have ever felt)
There is a sample Hunger Monitoring Chart in the book.

Please share your experience here!

**tip: if it has been from 20 minutes to up to 3 hours since you have eaten a reasonable-sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not hunger.

Before my first reading, I had no doubts that I need to eat whenever I feel like eating.
I wish to eat so I have to eat, right?
From this chapter I learned that is not true.
I'll post tomorrow evening about how it went this time!

Edited by: KRISZTA11 at: 10/10/2018 (16:03)
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 10:46 A

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I've been practicing intuitive eating for long enough that recognizing true hunger is second nature for me. (Plus, with my food plan, it's hard to get in enough calories, so I'm more likely to get too hungry than to go without waiting until I'm hungry.)

SUSAN_CDN's Photo SUSAN_CDN Posts: 750
6/24/18 11:23 P

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Day 11: At one time, I really could not tell the difference. I've found that slowing down my eating by eating only small bites...incredibly small, small bites...has been really helpful. It keeps me mindful, it takes longer to eat so I'm satisfied by the time I finish my pre-planned amount, and I notice when I'm satisfied. I cut out snacking almost completely. I only have a snack if I am legitimately hungry and it is going to be awhile before my next meal, and the snack is usually about 10 almonds, or other nuts, or an apple, or low fat yogurt. By cutting out snacking between meals, I have found that I don't really think about food at all between meals any more. Whenever I find myself wanting something that was not pre-planned I immediately note where I feel it....if I feel it in my tummy then I ask myself when did I last eat and how long will it be until I eat again, can I tolerate waiting until my next meal, if I was going to have a medical test and had to fast right now, would I be able to do it? If I feel I can tolerate the discomfort, then I decide I won't eat. If if feel it in my mouth, I know right away that it is a craving or a desire. Whichever one it is, I respond in the same way....I tell myself I can tolerate the discomfort, I tell myself I have my one pre-planned oatmeal cookie to look forward to after dinner, I tell myself I'm not going to eat now, no way, and then I distract myself. Once I tell myself that I absolutely won't eat it, the urge to eat seems to go away pretty quickly. If the urge to eat is caused by emotional stress, I go through the 7 question technique.

This took a long time to evolve from not knowing the difference between hunger, desire and cravings, to knowing it but not always recognizing it, to knowing it and recognizing it, to knowing it, recognizing it and addressing it successfully. It was just practice, practice, practice and not kicking myself with steel-toed boots for not being good at it while I was learning. Just try again. My brain gave me a lot of resistance because it didn't want to take the time to use the techniques, it just wanted to eat it, and if I was tired or stressed I was likely to eat impulsively. Having this issue under control is a weight off my shoulders. Such a relief.

There are still times when I eat before I think it through, but it happens so seldom that it doesn't have a big impact, I just tell myself I made a mistake and I make sure I use the techniques next time.

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6/24/18 2:02 P

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This chapter is an eye opener, isn't it?
I love the summary chart you posted about the differences.
The hormone cravings before cycle sound tough,
it is good you are able to build into your food plan something that soothes it.
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


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
6/23/18 9:51 P

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Day 11: Hunger, Desire and Cravings

This is something that I really need to work on. I really try to only eat two meals a day with sometimes a snack either in between or in the evening. I am a visual person so charts help to expand and reinforce concepts for me.


I struggle with hormone cravings. 2 days a month right before cycle my chocolate cravings are intense. The last few months I have acknowledged it. Nutella on light whole wheat toast for breakfast is easily worked into nutritional tracker. I think it is better for me mentally to just deal with the craving and hunger on those days together and I am usually good for the rest of the day.

Not sure if this totally accurately deals with everything in this chapel but it is a start.

Edited by: TNCOUNTRYLIFE at: 6/23/2018 (21:53)
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,255)
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5/8/18 2:56 P

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Great observations!
It is good you practice this, very helpful.
Before reading this chapter I always believed every time I felt like eating was hunger... not so!
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


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115
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345
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MICH_1234's Photo MICH_1234 Posts: 34
5/8/18 8:47 A

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I was actually excited to read todays chapter because - like many others below - this is a big issue for me. I've already done the exercise with breakfast and will do it for the rest of my meals today. I expect this will be a useful exercise to repeat a few times over the next few weeks.

This quote below from JUNEPA really stands out to me:
> Hunger is the healthy feeling that we need food for body fuel.
> Desire is like gluttony, the want to keep eating past the food your body needs to experience the pleasure of the taste.
> Craving is when you are not eating and you want to eat, not for nourishment, but to quiet an emotional tension, it leads to emotional eating.

My biggest issue is cravings for sweet and salty snacks later in the day - late afternoon and again in the evening. Sometimes it's out of habit, or boredom, or so many other reasons that have nothing to do with hunger. I rarely - if ever - overeat at meal time. But my sweet tooth often sparks desire for something sweet after eating enough at meal time.

These haven't been too much of an issue for the past week or so as I'm focused on the program and excited to be doing well. But once the novelty wears off, I will be revisiting this day in the program.

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


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AURA18's Photo AURA18 Posts: 11,208
5/7/18 11:59 P

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Day 11 Day 11: Differentiate Between Hunger, Desire and Craving
- Less intense by lowering carbs & caffeine

Hunger: Empty stomach rumblings. True hunger goes away with small amount of food. Food taste better when I eat less. First bite is the best!

Desire to overeat: Fill-up with protein first, cruciferous vegs with ghee, coconut or olive oil. Distractions: read, brush teeth, sip water (lots of liquid can interfere with digestion enzymes).

Cravings are usually processed foods avoid strengthen resistance muscle.

Edited by: AURA18 at: 10/10/2018 (21:42)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/29/18 9:38 A

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I'm going to start asking myself that question too "if it was a celery stick, would I still eat it?" I think the answer would most often be "no". And if the answer is "yes", then I'll know I'm hungry. Thanks for sharing how you deal with it. Very helpful!

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/14/18 2:55 P

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Oh, yes, Susan, thank you for reminding me. I understand what you mean about feeling it in your mouth or your tummy. My problem was that for years I confused the feeling in my tummy as hunger and it was really acid reflux. When I had a gallstone, the doctor put me on Prilosec until my surgery and also an almost no fat diet. It was amazing, those hungry feelings disappeared.

For me eating one cookie still feels impossible. I know I have to work on it to get to a better place, but for now I just avoid those foods that trigger cravings. I like that question to ask myself, if this was a celery stick would I still want it -- That is so helpful for me because it really has taught me about hunger vs craving.

I often thing that I spent so much of my life living on numb that I also learned to ignore signals that my body is telling me.





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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
4/14/18 10:42 A

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Good observations,JMarie. I too have learned to identify desires and cravings vs hunger and am finally having success, most of the time, in making them go away. I go by whether I feel it in my mouth or in my tummy. If I feel it in my mouth then it is either desire or craving. It's a very quick way for me to distinguish what is going on. Although the cravings are not as frequent as they used to be, they still occur sometimes and sometimes I still impulsively give in without taking time to think about the sabotaging thought and response. I've gone a week with no cravings at all but yesterday was difficult. Yesterday after lunch I had 1 cookie, that was planned, but as soon as I took my last bite it tasted so good that I wanted another one and I didn't take time to deal with the desire and I quickly had another one. I felt bad about the mistake, but told myself to get back on track right away. Then late last night I was craving frozen yogurt, I could taste it, the craving was strong, but I forced myself to think it through and once I did and made a decision not to have the frozen yogurt the craving magically went away quickly.
I used to be a very fast eater, always the first to finish. I have finally trained myself to eat slowly and have reached a point where it is automatic to me now to eat slowly. The turning point came when I watched how the people who were the last to finish ate and I observed that they took very small amounts on their forks, or small bites. I focused on putting only small amounts in my mouth at a time and pausing in between, sometimes setting my fork down in between. This has become a habit and I'm always the one who is last to finish now.

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/13/18 3:11 P

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Day 11 --
Interesting, the first time I went through the Beck material, I was very resistant to this exercise. I didn't want to do it, and if I remember correctly I probably didn't really take it much to heart. However, the learning behind this actually did stick with me over the past few years. I often hear myself asking if I am hungry or just craving something. And this has also made me realize that sometimes my hunger is actually thirst, and a lot of times it is acid reflux that for years I was feeding because I thought it was hunger.

So now I am happily doing this step because I actually see how much it has helped me.

I always eat a small breakfast and am almost never hungry in the morning. However, another thing that I have learned is if I skip breakfast then I am hungry in the PM. Another thing I have learned is that my breakfast needs to consist of a good serving of protein. I tried eating oatmeal for awhile and I was always feeling hungry at lunchtime. It is OK, to feel hungry at appropriate times, but I get quite shaky from low blood sugar, so protein is much better for me.

I also try to make my meals last 20 minutes. I try to stop and pause for a few minutes if I am eating too fast. This really helps me to be satisfied with my smaller meals.

I already know that if I let more than 3 or 4 hours pass without eating I start feeling shaky and headachy, so I choose to do 3 meals a day with 2 smaller snacks. So when I am really careful about choosing healthy foods, I almost never feel hungry. I do, however, still get cravings and desires to eat unplanned food. And this is my Achilles heel.

It is very easy for me to decipher between craving and desire. Desire is the feeling I get when a commercial on TV comes on with a thick juicy steak. It looks so good and I would love to eat it if it was in the room. But I would never get up and cook one, or go out to the store and buy one to cook. Craving is like the food is talking to me and I can't get it out of my head until I give in to it. This is my downfall and my biggest hurdle to conquer in weight loss. Most of the time I am able to use my distractions to get past cravings. Right now while I am consciously eating clean, on schedule, and healthy, I am having far fewer cravings, and also the distractions work with 10 minutes. In the past few days I have been starting the distractions with a cup of green tea, and reading over my advantages list and then congratulating myself for getting past the craving.

The most difficult time for the day for me is bedtime. I usually don't eat after dinner, but I have medication that I take at night and I have to take it with a little food, so I plan this as my evening snack and eating something like a rice cake with peanut butter or a piece of cheese. This planned snack is an improvement -- I used to eat sugary carbs or salty things like crackers.







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MARITIMER3's Photo MARITIMER3 SparkPoints: (246,972)
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3/26/18 5:08 P

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Redoing Day 11 after an over-busy week-end when I lost focus a few times. Feels good to get back on track.

Gail
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MARITIMER3's Photo MARITIMER3 SparkPoints: (246,972)
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3/23/18 9:06 A

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BECK, Day 11 - Hunger, Desire or Craving?

Todays challenge is to differentiate between hunger, desire, and cravings by identifying how we feel before, during and after we eat.

Breakfast - I really wasnt hungry, but make it a point to always eat breakfast. Today I had my usual Greek yogurt and bran buds with 1/2 a small banana and a few raspberries. I always have 2 glasses of water at breakfast time. I had planned to eat 3 oz. of salmon for extra protein, but was satisfied after eating the above, so will have the salmon later in the day.

Mid-morning I really wanted to eat, but recognized it as desire rather than hunger, so I got Aria dressed and took her out in the stroller. Walked 1.2 miles in 20 minutes. When we got home I made her some hot chocolate, and I ate half of the salmon with more water. Ill have the rest of the salmon (1.5 oz) with my lunch.

Its still an hour before lunch, and Im antsy... usually when I feel this way, I eat. Today Ill clean the microwave and catch up on my mending.



Edited by: MARITIMER3 at: 3/23/2018 (11:32)
Gail
Southern Ontario, Canada
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (373,167)
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3/12/18 12:05 P

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Day 11 report:


www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6471563



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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IMEMINE1's Photo IMEMINE1 Posts: 9,177
3/11/18 5:48 P

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My biggest hunger is between 10 am and noon.
I eat breakfast (a small one, usually a banana with peanut butter or tapioca pudding)
It is usually a 6 or 7
Once I have breakfast and lunch I am good.
Supper is usually a light meal with barely any bad hunger or cravings.
Like everyone else I do get hungry in the evening and most times I ignore it but if it gets too much 9/10 i have some popcorn or something with peanut butter.

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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DIROB57's Photo DIROB57 Posts: 2,924
3/11/18 5:07 P

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Sometimes, I'm not completely positive whether I'm actually hungry or not, but because I'm struggling to keep from losing any more weight, I am currently treating it as hunger, so I eat...and I sometimes eat when I don't feel especially hungry. I try to be careful bc I know that can backfire on me left unchecked! Balance in all things...easy to say, not so easy to do. LOL

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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TUTUNAN's Photo TUTUNAN Posts: 2,737
3/11/18 3:11 P

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As long as I stick to my plan I have no cravings, but, oh, my, do I have the desire. as long as I don't act on that desire I am okay. I like the process of eating, Before weight loss, I swear I ate nonstop. It took me a long time to actually feel hunger.



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,255)
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3/11/18 3:05 P

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emoticon

I did the experiment too.
I was not hungry all day, except 1-2 minutes of mild hunger (2/10, empty feeling but no rumblings) before breakfast.
Not surprising, as I eat 3 well sized meals every day. Most of the time I'm neither hungry nor full and I like this neutral feeling.

At lunch I forgot to write down the rating, but I remember I was not hungry.
This is my birthday today - ate my planned lunch, including 1 slice of cheesecake made by mom.
I had a desire to eat salty crackers made by MIL after lunch - and I ate 4 (small ones).
I felt a bit too full during the afternoon, no hunger... but at the same time I felt a desire to eat more cake - said No.
But I changed my dinner plan to fit in one slice of cake. Now I'm pleasantly full and the desire to eat more is gone.

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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115
230
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36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/11/18 1:35 P

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"overcome instead of overwhelmed"That is a very helpful way to reframe the dilemma. I will keep it in mind.Thanks.


Rachel



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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,532
3/11/18 12:37 P

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I've participated in this exercise several times and the outcome are always the same. I want to eat more after I finished my meal, but I've taught myself to wait a bit and the desire goes away. Eating slowly has also helped in this regard.

I don't have a problem with hunger and often skip lunch because Im not hungry. Like many, my biggest challenge is in the evenings when I'm more or less idle. It continues to be an ongoing struggle. Thanks to you guys, SparkPeople and Dr. Beck, I continue to overcome instead of being overwhelmed.


Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
36BEATRICE's Photo 36BEATRICE Posts: 2,741
3/11/18 12:07 P

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I have no problem with hunger during the day, when I am active.

The danger zone is just after a meal (desire to eat more rather than wait for the fullness signal)
And in the evening . This is when it will be important to see if i am bored and craving, or if I am hungry because I did not eat enough to carry me over to the next day.
Should I then have a snack or should I decide on a bigger evening meal?
I have to think that one over and adopt a solution.

One thing I know is that it is difficult for me to go to bed hungry.

Rachel



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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 61,597
3/11/18 11:55 A

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I really like how she explains the difference between:

Hunger: when you haven't eaten for several hours. empty feeling in stomach, rumblings

Desire to eat: not hungry, maybe just finished a large meal, but want to eat because there is tempting food around

Craving: an emotionally intense urge to eat, feeling of tension, unpleasant yearning sensation in mouth and throat

I stop and determine which 3 I am experiencing and usually I fall into desire to eat.



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
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CD22518161 Posts: 3,881
3/11/18 10:07 A

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Cat, I find that too.... that when I eat less... I eat less. There's no, or very little desire to eat more when I am not snacking.

CD22518161 Posts: 3,881
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What a good idea that you have your list of Advantages on your phone, Suzy, I am going to do that!!!!!!

Honestly, I have to admit that I was happy that my husband's birthday was yesterday, before we get started on incorporating the diet aspect of our journey. I would say that 95% of my day was all about desire and not true hunger. I chose well for lunch (we went out for Chinese food and I low carbed it) but I was daydreaming about the cheesecake since I made it several days ago. I took a small slice once we sang happy birthday.... so small that my husband laughed to see it. It was delicious and I thought it was enough. But once I brought it back to the kitchen I decided to transfer it to another container to put in the refrigerator, which "required" cutting off another slice so that it will fit. And of course that piece went right into my mouth as if I were stealing it... which I was. By evening my appetite was revved up from the cake and I overate dinner.

SUZYB53's Photo SUZYB53 Posts: 591
3/11/18 9:54 A

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I am preparing for a day spent with family and a day where I anticipate I will experience desire for food much more than hunger. I’m reminding myself that a desire to eat does not mean I have to eat. I think a good back-up strategy will be to take out my phone as often as needed and look at my list of advantages. I’m curious to see how my actual hunger feels in this situation.

Edited by: SUZYB53 at: 3/11/2018 (09:58)
This turtle is to remind myself that slow but steady wins the race.


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/11/18 7:16 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6471115


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.















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3/10/18 5:02 P

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Day 11 assignment starts in the morning .- so I'm posting this early for those of us who like to read the chapter in the evening, like I do.
Dr, Beck starts by explaining the difference between these three:
Hunger: when you haven't eaten for several hours. empty feeling in stomach, rumblings
Desire to eat: not hungry, maybe just finished a large meal, but want to eat because there is tempting food around
Craving: an emotionally intense urge to eat, feeling of tension, unpleasant yearning sensation in mouth and throat

The assignment is to note down what we experience before, halfway, right after and after 20 minutes after each meals:
*describe how the stomach feels
*rate stomach hunger 0-10 (0= not hungry, 10= the hungriest you have ever felt)
There is a sample Hunger Monitoring Chart in the book.

**tip: if it has been from 20 minutes to up to 3 hours since you have eaten a reasonable-sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not hunger.

Please share your experience here!

Before my first reading, I had no doubts that I need to eat whenever I feel like eating.
I wish to eat so I have to eat, right?
From this chapter I learned that is not true.
I'll post tomorrow evening about how it went this time!

emoticon



Edited by: KRISZTA11 at: 3/10/2018 (17:08)
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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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,096)
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3/3/18 4:49 P

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I have switched to eating 3 meals a day with NO snacks. I have noted that my hunger level has reduced. Hmmmm????

I have told myself I can eat ANYTHING I want ... but ONLY when I am physically hungry, eat s-l-o-w-l-y and mindfully AND stop when I am full.

I have gotten to where I am eating out of habit or the mind frame I gotten eat everything I can so I can start over.

Ya gotta, gotta eat slow, mindfully and paying attention to just eating to do this.

When you walk ... walk.
When you eat ... eat.

Confucius Cat says.
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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2/10/18 4:38 A

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Great job on Day 11, Suzie!
I can relate, I too rely on my plan, eating intuitively is out of reach for me.
But it is fine, I'm rarely hungry (as I eat 3 well-sized meals per day) and just eat by the clock, meals on my plan.

For Day 12, not everyone is able to complete that assignment - in that case it is still a good learning experience if you postpone lunch as long as possible, and make the hunger assessments up to that point.
Back in 2015 when I did this first, I used to eat 3 meals and 2 snacks per day, so eating only breakfast and dinner meant skipping lunch and 2 snacks - it was scary, but it went just fine.


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


445 Maintenance Weeks
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SUZYB53's Photo SUZYB53 Posts: 591
2/9/18 8:38 A

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I’m interested in how tracking hunger goes. I need to eat more or less according to plan since my relationship to perceived hunger is pretty much out of whack after a lifetime of dieting. FYI- for tomorrow I will not go a day without eating. For me, restricting too much is a risk and something I need to avoid. I’ve never been anorexic or bulimic, but I definitely have had a tendency to go towards punishing deprivation as a mode of weight control and am not going there this time around.

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


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DIROB57's Photo DIROB57 Posts: 2,924
12/5/17 1:30 P

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This is my first Beck trek so this is all new to me and I find myself bucking up against some of the concepts....that is likely a red flag to an area where I struggle. lol Today is one of those areas...Day 11: Differentiate between hunger, desire & craving....what do I think about this?

I tend to eat because I 'should' sometimes...like I finally ate breakfast today around 10:30am not because I was hungry but because it was past time for me to eat. Perhaps having coffee first thing dulls my appetite?? I don't really feel like I was wrong to eat this morning, but I do see where in the evening, it is especially important for me NOT to eat just because I think I should eat a snack after supper or that is my habit to do so...that is probably my biggest weakness EVEN IF I appear (on paper) to have the calories for it. I have learned that if I am TRULY HUNGRY after supper (even if on paper it looks like I've eaten enough) I am fine to go ahead and follow my body's signal to eat...I won't gain weight from that & will often weight less the next day. So, it is logical that the opposite is true as well.... if I am NOT truly hungry, that should be a red flag to proceed with caution and think long and hard before eating after supper even if I think I have the calories to do so!

Edited by: DIROB57 at: 12/5/2017 (13:32)
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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11/9/17 3:53 A

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What I found interesting about this chapter was the idea of 'desire'. I've often thought about food in terms of hunger and craving, but never as desire. This is a nice new term for me to add to the questions I ask myself before I eat.

I'm looking forward to jotting down how full I feel before, during and after eating. I think it will help me to eat more consciously. Right now I can hear my stomach starting to rumble and must be at about a 6 - time for breakfast!

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 17,168
10/17/17 11:31 P

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You made insightful observations, June. You have the tools to get where you want to be, and a team of supporters to help you. Keep on making the good decisions.

**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: 14,510
10/15/17 3:13 P

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I gained awareness about the hungry feelings and their differences in the first Beck Trek. I remember being interested in Beck because of some other Sparkers (who were successful at reaching goal weight and maintaining it) talking about it. When I only thought simply about hunger, I thought I should be responsive to what my body is telling me, I shouldn't overpower my body's survival instinct that was telling me to eat. I shouldn't be trying not to eat when my body was telling me to eat. Now I realize that not all that feels like hunger is actually the signal that my stomach is empty and that I should eat. There is the complicating desire (gluttony- not particularly hungry but eating because food is around) and craving( physiological and emotional intense desire to eat - in my case it can be intense or low-grade persistent) Only hungry needs to be responded to with eating. Furthermore, 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 I will be hungry. So if I want to lose weight, I will have to tolerate some hunger.

This being my third trek, I now know my hunger patterns. I usually wake up feeling slightly hungry, as I get busy I forget about feeling hungry, I have a very satisfying breakfast and am not hungry at lunch time, but I eat anyway my planned lunch. About 3 to 4 pm I start feeling hungry, I am usually am busy from 4-6 and don't feel hungry any more, I feel hungry again about 6 I eat supper at 7 and I feel slightly hungry until I go to bed.
I rarely feel ravenously hungry, unless I miss 2 meals or I eat less than 1000 calories the day before. With feeling somewhat hungry sometimes but seldom feeling intensely hungry, I should be able to motivate myself to push through and stick to my food plan and reach goal weight. 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.


Nov 9 update - I have found one very big trigger to giving in to cravings and eating way too much - not getting enough sleep. If I am tired, I am easily subject to feelings rather than reason, and I am seeking comfort, and if I have some difficulty with any thing during the day, I just want to relax and eat. When I am rested, I usually quite easily deal with and push through difficulties.

Edited by: JUNEPA at: 11/9/2017 (23:14)
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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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/14/17 1:04 P

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Monica and Kathleen, I am there too and am very encouraged by your posts. We can deal with this.

Rachel



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10/14/17 12:09 P

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So encouraging! Thank you, Kathleen.

Monica

Central Time Zone
KBEHNKE81's Photo KBEHNKE81 Posts: 17,168
10/14/17 11:18 A

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Monica, I'm in the same boat with you as far as anxious feelings fluttering around in my tummy and nudging me to reach for food. While I still have a ways to go to manage this 100% successfully, I'm making progress and getting better with practice.

**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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10/14/17 7:36 A

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I completed the chart to monitor my hunger two days ago. There were periods in the day where I had what I describe as an anxious/fluttery feeling. I often think about eating something in response to those sensations and these sensations are not a sign of hunger. I labeled it as desire/nervousness. My conclusion from this exercise is that a cause of overeating for me is a reaction to stress. I can use that awareness to improve my thinking.

Monica

Central Time Zone
BMASSIE3 Posts: 43
10/12/17 10:04 P

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I only did this part way today, lunch and snacks. I'm going to repeat tomorrow.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Did Sun Salutations this morning and gave myself credit.
-tracked lunch and morning snack to determine hunger, desire, and cravings, will do the whole day tomorrow.

Update - tracking hunger, desire and cravings, did all this for all meals today and noticed that even though I was hungry, at a level 8 for lunch and dinner, by halfway through (eating slowly, mindfully and sitting down) I was at about a 3 and no longer hungry. When meal was finished could have eaten more, level 1, but didn't, I had finished what was planned. 20 minutes later was down to 0.

Edited by: BMASSIE3 at: 10/13/2017 (20:24)
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,532
10/12/17 7:33 A

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The only time that I feel really hungry is in the morning before breakfast. If I have a meal with sufficient protein and fiber, I'll skip lunch or just have a small snack around noon. I'm not too hungry (5 on the hunger scale) in the evening for dinner but this is the time of day where I'm prone to emotional eating.

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
KBSPARKY's Photo KBSPARKY Posts: 158
10/12/17 7:07 A

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Hiya team! I did this one part way yesterday and am doing it again today. I read a lot of your blog posts which I found really helpful for this topic. Next week I'm skipping a meal on Tuesday.

x


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10/12/17 6:34 A

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Oops! I am going to be off by a day now with the group reading. I created my chart to carry with me and then forgot about it once I got to work. I will be complete it today. I do not want to skip it because this exercise and the following exercise give great insights.

Monica

Central Time Zone
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10/11/17 10:24 P

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This was a true eye opener when I went through this before. I have been practicing this lesson for months and months and feel like I have a better grasp of physical hunger.

This one will take more dedication on my part.


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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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/11/17 10:18 P

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This is an exercise I will have to repeat. This morning I was so full from yesterday's overeating that I did not feel like having breakfast.

Lunch: my hunger got to a 8.I had been busy walking and exercising and was able to let that feeling come and go. But by the time i ate, I was ravenous and had trouble ,in fact could not stop in the middle of the meal.I was feeling full and hungry at the same time. I know it does not make Beck sense. My understanding is that when I am too hungry, it is hard to stop and wait for the 20 min for the satiety to set in.I see a difference between feeling full and feeling satiated. In my opinion, full is about the stomach, satiated is about blood sugar levels.

And then tonight, same problem. I guess I have to find the thin line between "hunger is not an emergency"which is true, and getting to the table in a state that gets me to eat too fast, which is not desirable.

Also, I have to eat enough, more than 1600 cal if I don't want a "rebound"

Edited by: 36BEATRICE at: 10/11/2017 (22:42)
Rachel



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SWEDE_SU's Photo SWEDE_SU Posts: 6,931
10/11/17 8:19 P

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i had some aha moments regarding hunger, desire and craving yesterday, before reading this chapter - i blogged about them here:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420340


live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




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FUNLOVEN's Photo FUNLOVEN Posts: 2,800
10/11/17 12:55 P

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I didn't sleep well last night so I got up late today at 8:30 and here I still sit at my computer and it is 12:45 p.m. I had my morning coffee. My stomach was grumbling. I think I got distracted with my Becking and my stomach has since quieted down with the passing of time. I know this is waaay too long to go without eating, but I oh so wanted to catch up with everyone here. Now my stomach, although quiet, is feeling quite empty so I'm headed for lunch after this.

I know the definition of hunger, desire, and craving. My problem is stopping long enough to recognize what is going on with me. Yesterday I practiced slowing down while eating. I set the timer for 10 minutes and stuck to it for breakfast and lunch. Last night we had a family dinner at a local restaurant and I was distracted so I forgot to time myself. I did do a self-check though against where everyone else was in finishing their dinner and I discovered that 2 people where finished, one person was almost finished like me, and the 2 seniors who the dinner was in honor of still had about 1/3 of their food to eat yet. So I think I did pretty good.

I am giving myself credit for holding off on my one glass of wine until my dinner arrived while everyone else had pre-dinner drinks. I am giving myself credit for sticking to what I had planned to eat. Near the end of my Steak Salad I did notice I was full enough, but since I only had a few bites left I finished it all up. And this is exactly what I need to work on - stopping when I sense my fullness. Hoping this Beck review will help me with this and I think that timing my eating so I slow down will help too!



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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