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MAWMAW101's Photo MAWMAW101 Posts: 12,607
9/21/19 9:05 A

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Day 33 Fullness Scale
This is still a work in progress for me. When I slow down, pay attention to the flavors, it is easier to judge my fullness.
Some food I weigh and measure because I still need to!


Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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OHANAMAMA's Photo OHANAMAMA Posts: 28,099
9/19/19 9:49 A

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~ next time you eat a meal or snack, place your hand on your abdomen and monitor how your stomach feels.
~ notice when you feel comfortable or satisfied, the exact level of +1. When you reach that point, stop and look at the amount you've eaten.
~ write down how much food you ate, and then add a few notes on how it feels to be satisfied, not full. Practice this skill until you can recognize the +1 level at nearly every meal.

Sounds like a good plan to learn/monitor how much to eat to be satisfied.


~ Renee ~

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DSJB9999's Photo DSJB9999 Posts: 6,692
9/19/19 2:00 A

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Day 33 Fullness scale

My ideas remain similar to last time

0 neutral, not hungry, not full
+1 satisfied, comfortable, just right
+2 too full, a little uncomfortable

I try to be +1 usually but occasionally move to +2, I know what overfull feels like and try to avoid it.

Today after breakfast of fruit, yogurt and weetabix, lunch of Omelette, tea of Cajun chicken, sweet pot and veg I felt +1 and enjoyed my meals comfortable and not over full.

There are still some foods to 'avoid completely and I am aware of that!'

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
GOCALGAL's Photo GOCALGAL Posts: 5,176
9/18/19 11:50 P

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I recognize the feeling of being full and rarely go beyond full anymore. The more I can slow down my eating and notice the beginning feelings of satiety and stop eating, the easier my weight loss/maintenance. Sometimes are easier than others and this continues to be a challenging time for me to keep my focus.

I also notice a difference in my fullness and how long until I am hungry again according to what I eat. Every meal I strive to include a balance of carbs, protein and healthy fat. Gill, I enjoyed and got a lot out of your links. Hurrah for potatoes! They are one of my favorites and a very unappreciated and maligned vegetable! emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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But ourselves." unknown

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NOCALORIES's Photo NOCALORIES Posts: 20,776
9/18/19 11:41 P

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Day 33 - Fullness Scale

I enjoyed having lunch out with my DH. I had chicken fried steak, baked potato and a salad bowl of tossed fresh greens. I ate 1/2 of each item and brought the steak and potato left home.Hubby ate the rest of my salad at the restaurant. It was a good feeling to leave comfortably full.

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JUNEPA's Photo JUNEPA Posts: 14,415
9/18/19 4:23 P

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Day 33 - The Fullness Scale

Fullness levels
+1 = Satisfied, comfortable, just right
+2 = Too full, a little uncomfortable
+3 = Stuffed, miserable

I just had breakfast and lunch. Just before I finished lunch, I was wanting to eat a bit more. Now that I am finished, I jumped to +2 too full, a little uncomfortable. At the same time, I want to eat more, but I'm not going to.

I am still eating what I planned, and not to how hungry or full I feel. I don't trust myself to stop at the right time, or to know when to eat enough (not eating enough could trigger and eating.burst later).

Tonight I am going to a volunteer event and we are bringing appys and there will be food and drinks there. I am going to bring a big bowl of fresh grapes. I am going to bring my kombucha to drink, that usually helps me to not want sweets. Then I can eat a moderate amount of salads, vegetables, proteins that aren't too complicated. That is the plan.

Breakfast - hot cereal with golden milk, oolong tea
Lunch - green salad, yogurt, dark chocolate
Before supper - kombucha
Supper - the volunteer dinner offerings in moderation
Supper was sushi, samozas, smoked salmon, crackers, cheese-chicken-buffalo wings dip, cheese cubes, raw baby carrots, celery, cauliflower, broccoli, fresh grapes



Edited by: JUNEPA at: 9/18/2019 (23:07)
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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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
9/18/19 10:28 A

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Very interesting video. Thanks for sharing the link.

Fullness was something I used to ignore. I'd eat until everything was gone - clean plate club! I definitely do not do that now. My GD wanted to go out for dinner over the weekend. She wanted Mexican food, which we both like. I ordered a combo plate because I like to try a little of this, a little of that. A little was all I ate and I was hungry when we got there! I had a taco, a few bites of beans, few bites of rice. Took home enough food for 2 more meals!

Babs
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
9/7/19 2:03 P

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Here's an interesting TED video on How your body knows when you're full

m.youtube.com/watch?v=YVfyYr
EmzgM&
time_continue=273


It was from a link on a,website called Mind My Body

mymindmybody.net/2018/10/02/
finding-fu
llness/
e


Edited by: SWEETENUFGILL at: 9/7/2019 (14:04)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
5/18/19 6:42 P

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Day 33 emoticon and pay attention to hunger and full signals (hormones)
* * * when tummy is growling, any small amount of food will give full feeling signal*** tightness in stomach! bit.ly/2zJvtPD "Perception of hunger change after diets improve — feelings of hunger become less frequent, less uncomfortable, and are mainly felt in the mouth and throat (true hunger) rather than the head and stomach."
emoticon Balance hormones bit.ly/2QyxxDV bit.ly/2BUcinK bit.ly/2dwbAOw

Edited by: AURA18 at: 5/18/2019 (18:55)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
12/10/18 9:24 A

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Day #33 Fullness Scale - Take 2

I need to remember this scale:

0 = neutral; not hungry, not full
+1 = satisfied; comfortable, just right
+2 = too full; a little uncomfortable
+3 = stuffed; miserable

I confess that I frequently recognize the signal my stomach gives me about my level of fullness. Then I look at my plate and think to myself "You've hardly eating any of your meal" and then I keep right on eating. I rarely get to the +3 level, but I am familiar with that +2 spot. So it's not as if I'm not aware. I just seem to ignore the signal!

My eating has been "off" ever since the beginning of this month. That is 9 days ago! ! ! Yesterday it was yet another social event - our G.S. 's birthday party. This one was for the family and so we celebrate with our DD's in-laws. We have nothing in common and so it gets a bit boring. Also, the kids start getting noisy and crazy with excitement. The result was that I ate and drank too much and this morning my stomach is not feeling the best.

Today is my Garden Club Christmas Party which includes lots of food. I cannot say that I am looking very forward to it. I'm wondering at what point today my stomach will feel empty enough to want filling?!

Edited by: FUNLOVEN at: 12/10/2018 (09:25)
Sue

Michigan - EST

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


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DSJB9999's Photo DSJB9999 Posts: 6,692
12/7/18 2:41 P

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Day 33 Fullness scale

My ideas are similar to last time

0 neutral, not hungry, not full
+1 satisfied, comfortable, just right
+2 too full, a little uncomfortable

Today after breakfast of fruit, yogurt and fruit, lunch of Omelette, tea of gammon, baked pot and veg I felt +1, however later after tea I fancied All bran, yog and 1/2 apple (my MiL was hsving similar with prunes too) and then was possibly +2 but I enjoyed it.

There are still some foods to 'avoid completely!'

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
12/7/18 2:27 P

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I am sometimes disappointed that I feel 'too full' to manage more.................. sometimes I miss being able to eat like I used to............ but I want to stay slim, so eat less is what I need to do.
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,887
12/7/18 11:46 A

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Thanks, Maribeth. That's helpful!

I'm at least at the point where I don't keep eating just because it 'tastes so good.' Whew. Didn't know if I'd ever get past that. It isn't always easy. Again, as I've been saying, especially not at this time of year.

Babs
SW Illinois - CST


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MAWMAW101's Photo MAWMAW101 Posts: 12,607
12/7/18 8:33 A

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Day 33 — Fullness scale
emoticon
Thank you Maribeth, I will work through the day with the picture in mind.

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,090
12/5/18 11:50 A

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x

Edited by: AURA18 at: 5/18/2019 (18:41)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
4/23/18 7:26 P

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100 Days Challenge, Day 33 Fullness scale

Today’s assignment

1. Next time you eat a meal or snack, place your hand on your abdomen and monitor how your stomach feels. Before you start eating, write a note about how it feels right then.

Before I had my snack, my stomach was empty and rumbling. I was ready for fuel.

2. Notice when you feel comfortable or satisfied, the exact level of plus one. When you reach that point, stop and look at the amount you’ve eaten. Write down how much food you ate.

I ate my complete measured snack. I did save a portion of the fruit for later.

3. Add a few notes on how it feels to be satisfied, not full. Practice this skill until you can recognize the plus one level at nearly every meal.

Since I've been pre-planning and measuring, this is my regular state of satisfaction. Sometimes I have days where I'm hungrier than others, but that doesn't change the amount I eat.

Yesterday I had some trail mix. I ate it one morsel at a time and was able to save 1/2 of it for later.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
4/7/18 1:51 A

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emoticon MADAMEJEANNE! Those are really fantastic observations and adjustments.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,157)
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4/6/18 11:49 P

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I really chewed my food at lunch and was satisfied. Supper I didn’t bring enough and had a granola bar. At home I didn’t seem fulll and added yogurt and fruit for desert.

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,305
4/6/18 10:19 P

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I am doing better at this but I still tend to fix too much at a time and then just stop eating. Salad especially goes th the fridge 2 or 3 Days each week. Working on fixing less each meal.



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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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4/6/18 9:50 P

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Right now I am stuffed ... supper was salad and salmon.

But I am still stuffed coz my "full" meter is broken.

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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FUNLOVEN's Photo FUNLOVEN Posts: 2,654
4/6/18 9:54 A

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After I was done with the Easter buffet we indulged in I was 3+ STUFFED! Although the food was delish I was miserable emoticon

Last night I'm thinking I was probably feeling 2+ TOO FULL emoticon and I need to pay closer attention to this.

1+ SATISFIED, JUST RIGHT emoticon is what I need to am for more often. I need to keep reminding myself that it is o.k. to leave that food on my plate!

Sue

Michigan - EST

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


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GLORIAZ's Photo GLORIAZ Posts: 1,326
4/6/18 9:07 A

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Fullness Scale........to be honest.....I never feel full, I can eat more than my husband and feel comfortable. This is an ongoing problem for me. If I am not mindful I can eat too many calories. That’s why this book has really helped me, lots of food for thought,

One day at a time!


Gloria.
EST Pennsylvania
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MAWMAW101's Photo MAWMAW101 Posts: 12,607
4/6/18 7:24 A

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Day 33 Fullness Scale
This is still a work in progress for me. When I slow down, pay attention to the flavors, it is easier to judge my fullness.
Some food I weigh and measure because I still need to!

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (193,475)
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4/6/18 5:37 A

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I have gotten better at listening to my body as far as when I am feeling full. I just need to remember to pay attention. At home my portions are measured so it is easier to stay in a zone that keeps my body balanced. When I eat out it takes a lot of work to pay attention.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
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AMYBELLES's Photo AMYBELLES Posts: 13,667
1/17/18 9:39 A

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I am going to do my best to listen to my body and decide when it is full and satisfied, so I don’t overeat. That feeling of being overstuffed is not pleasant, and I have a sensitive digestive system. It’s easier now for me to figure out a serving size that will be right for me, so I won’t overeat and will not want to go back for seconds. Yesterday I was proud of myself for leaving part of my sandwich on the plate, because I was full - at a +1. Just now I had a protein shake for breakfast, and I got 3/4 of it done and decided that was enough. I have been known to finish it anyway, but I followed the lesson and threw the rest away!

**~Amy~**
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KALISWALKER's Photo KALISWALKER Posts: 23,538
12/13/17 12:33 P

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Gill enjoy the meal, but you know your limits and likely will not over fuel.

I seem to ingrain these lessons by paraphrasing. This time around I am making connections between things I had not noticed before.

Day 33 Fullness scale

To recognize fullness, I will use a three-point scale similar to the one for levels of hunger. When I reach a plus one or the exact spot where I feel totally satisfied, just right. Regardless of what’s left on my plate, I will stop eating at that point.

Similar to the scale for levels of hunger, the Fullness scale has zero (0) as neutral -- you're not hungry, not full, usually midway between meals and not thinking about food.

Fullness Levels

0 = Neutral, not hungry, not full
+1 = Satisfied, comfortable, just right
+2 = Too full, a little uncomfortable
+3 = Stuffed, miserable

I will notice how my stomach feels before I start eating. I will eat and notice when I feel comfortable or satisfied, the exact level of plus one. Then I will stop and look at the amount you’ve eaten.

This should help me fine tune the amount of food I NEED to eat to feel satisfied. I will aim for plus one level at nearly every meal.

Too recognize fullness, I will listen to my stomach instead of looking at my plate.

Work at being able to recognize when you reach +1; the spot where you feel totally satisfied or just right. Then regardless of what's left on your plate, stop eating right at that point.

If I keep eating, before long, my abdomen starts to feel slightly puffy and I feel too full. This is +2! Sometimes you'll notice this level after just one extra bite; other times it will take an extra serving of food. Either way, you're still too full.

At a holiday feast, if I eat long past the point of physical fullness, I will feel stuffed, almost miserable. That's +3.

Practice this skill until you can recognize the +1 level at nearly every meal.

This morning I had bacon, eggs and toast. I had one egg, tomato slices, 2 small pieces of toast and 2 bacon. I had a predetermined amount in my head before I started cooking. After I finished eating I felt satisfied, so it was the right amount of food.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
12/9/17 12:59 A

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I'm not particularly good at these 'listen to your body' lessons, but I have noticed that I now stop eating before I'm over-full. I used to deliberately eat to be over-full sometimes. These days I've noticed that if I do over-eat I feel physically sick, so i don't do it. It's like the capacity of my stomach has shrunk, but also my body's tolerance has changed - it just won't put up with it any more!

I usually stop at +1

I'm actually a bit concerned about the Xmas meal I've been invited to next week. I'm concerned that I won't be able to eat much! I never eat three-course meals at home.

Edited by: SWEETENUFGILL at: 12/9/2017 (01:00)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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12/8/17 9:17 P

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Once I started eating s-l-o-w-l-y and mindfully ... knowing when I was physically full became much, much easier.

I still have days that I "miss" that "stuffed" feeling. Yep, being "stuffed" is soooo much a part of my life ... that sometimes I "miss" it.

emoticon

Cat

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DSJB9999's Photo DSJB9999 Posts: 6,692
12/8/17 2:45 P

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Day 33 Fullness scale

0 neutral, not hungry, not full

+1 satisfied, comfortable, just right
+2 too full, a little uncomfortable

Today after breakfast and tea I felt +1, however my Omelette was too small to be more than 0

Sometimes I do sadly eat to +2 but try not to do this and as others have suggested there are still some foods to 'avoid completely!' emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,307
12/8/17 12:49 P

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The Fullness scale. Now that I am eating slower, I give my body a chance to register fullness. I can sometimes eat what I have allowed myself, and then feel over-full after a little bit. I am learning to adjust. I have to put it in my head that even though I have it measured out and it fits within my goals, I don't have to eat it all. Stop when I feel full.
I have felt more hungry today for some reason. My usual breakfast sandwich didn't last me as long. Can the wet, cold weather affect this? I drank water and then had a yogurt at 9:30. Within an hour, I felt hungry again. I ate an apple and sipped on hot tea....and that satisfied me until lunch.
My lunch is a cold salad with chicken. I wonder if I will be going for more hot tea this afternoon?
Yesterday, we had a bridal shower for a coworker. I was a little hungry at the end of the day. I ate an ounce of nuts and drank some water and waited to go through the refreshment line. That took the edge off and I was able to choose moderately.

Cheri from Georgia
Direction - not Intention - determines Destination


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AURA18's Photo AURA18 Posts: 11,090
12/8/17 11:45 A

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emoticon

Edited by: AURA18 at: 12/5/2018 (11:50)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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GOCALGAL's Photo GOCALGAL Posts: 5,176
12/8/17 9:31 A

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Fullness Scale

2016 "I am having more and more success with my fullness and hunger scale which was not the case at all when I first started these lessons. I still have slip ups that seem to come out of the blue where I can't seem to feel full when I know that I should be full. But I am more aware and experience fewer of them. I tell myself I "had a pause" and work hard to get back on track asap. I continue to follow along in this study and do SP challenges because this all helps me to get my focus back sooner."

~~~~~

I hope this is not considered boastful but nothing has changed except now I feel it is close to a habit. I thank SP, 100DWL and the few tweaks that I occasionally share in my weight loss/maintenance quest that are helping me through many years of yo yo dieting to be more successful in my "vintage years" of reaching my goals.. emoticon


Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 12,607
12/8/17 7:03 A

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Day 33 Fullness Scale (Great picture Maribeth [AURA18])

I’ve gotten better with this but it’s still a work in progress. Slowing down, paying attention and enjoying my food is important.
There are some foods that I just weigh or measure because I know, no matter what, I will eat the whole thing!





Phyllis ~~
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20/20 Vision- What we focus on expands. “Never give up on the dream!”


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CD13384562 Posts: 7,356
12/8/17 5:26 A

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Learning to recognize that little sigh that indicates I am satisfied and don't need to finish what is on my plate, that I am full enough because 20 minutes from then, I do not want to feel overstuffed.



AURA18's Photo AURA18 Posts: 11,090
8/21/17 11:16 P

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emoticon

Edited by: AURA18 at: 5/18/2019 (18:43)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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DSJB9999's Photo DSJB9999 Posts: 6,692
8/3/17 1:43 A

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Day 33 Fullness scale

0 neutral, not hungry, not full

+1 satisfied, comfortable, just right
+2 too full, a little uncomfortable

Usually I DO STOP at +1 however sadly yesterday I was more +2 emoticon emoticon

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As I indicated a couple of days ago, I've got this one! It's taken a very, very long time! Yes, eating slowly and appreciatively helps. Taste the textures emoticon and the flavors emoticon ! I bought fresh Royal Anne cherries today. I'm looking forward to a few of these for breakfast tomorrow.

Edited by: SKIRUNNER1 at: 8/2/2017 (21:28)

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Until I can always slow down when I eat, this lesson will be one of those "in progress".
I am better but still need to weigh, measure and convince myself it's enough sometimes.

I'm sure lots of times that I feel I need more food it's emotional rather than physical. Some times I think it's habit, like 2 pieces of toast instead of one!


Edited by: MAWMAW101 at: 8/2/2017 (15:18)
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I can 'feel' how full I am much more accurately now that I eat less! I stop at a +1 most of the time, unless I deliberately overeat for some reason - that usually happens because I want to 'zonk' myself out (a bit like the impetus that would make someone want to deliberately get drunk I guess - partly celebration, partly tiredness, partly reward - mostly a WTH effect!).

Today, I was hungry before I sat down to my dinner. I served myself three vegetarian sausages and 100g of fresh peas, with a half-cup of mixed berries and a couple of spoons of Greek yoghurt for dessert. I ate two of the sausages, then left one on the plate, and ate my fruit & yoghurt. I didn't need the third sausage that I thought I was so hungry for. I felt 'full'. Like someone else has previously posted, I do seem to have a second stomach for desserts - but these days, I leave room for them anyway.

Gill

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I finally realized that I know when I'm 'full' now that I don't eat so darn fast!! Took me years to let that soak in, but it's an easy way to know when I'm full. Plus, I actually enjoy my food.

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Day 33 Fullness scale

0 neutral, not hungry, not full

+1 satisfied, comfortable, just right
+2 too full, a little uncomfortable
+3 stuffed, miserable

emoticon at +1

Work at recognizing this point.

I need many days of working on this. emoticon

When my food tastes good, I tend to just keep eating. emoticon Maybe that old idea of putting down the spoon or fork between each bite would help me here.

chris



I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
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I really like the chart, Maribeth. Good summing up of lack of 'fullness' caused by emotional eating not hitting the true hunger spot.

Some dodgy test results yesterday but I am coping by planning beneficial nutrition, rather than carb-fixing for comfort.

Diana UK GMT (EST + 5hrs)

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I have gotten much better with this when it comes to meals. I still have trouble when it comes to snacks or dessert. I ignore the signals.

Luckily I do not eat either during the week.

C

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emoticon

Edited by: AURA18 at: 8/21/2017 (23:16)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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Somehow I missed yesterday. I must have blinked!

I try to pause while eating, and sometimes that helps.

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I can usually tell how full I am.

I do seem to have a second stomach when it comes to desserts. No matter how stuffed I am, somehow there's always room for tiramisu.

you don't have to see the whole staircase. Just take the first step.


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When you eat s-l-o-w-l-y and mindfully ... full is a lot more noticeable. And I need a lot less food to feel full.

Hmmmm ... Linda Spangle might know what she is talking about.
emoticon

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I have forgotten all about the Fullness Scale! I never eat to the point of being totally uncomfortable any more but I should be more cognizant and consistently aim for level +1. Eating three meals a day I can be very comfortable at a +1.

Now if I can just remember that!


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Edited by: LIVINTODAY at: 4/2/2017 (10:02)
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Darn... I already broke my fullness scale. I will apply the "instant fix". Ok... I think I fixed it.

C

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
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Day 33: Fullness scale
Now you know how to recognize hunger. But how do you know when you're full or you've eaten enough? Unlike what you might think, to recognize fullness, you have to listen to your stomach instead of looking at your plate.
As you are eating, your stomach muscles begin to expand in order to accommodate the food. By paying careful attention to how your abdominal area feels, you can actually determine the precise amount of food your body requires.
The fullness scale
To recognize fullness, you can use a three-point scale similar to the one for levels of hunger. Remember that zero on the eating scale is neutral-you're not hungry, not full. Usually you're at this level about midway between meals, when food isn't on your mind at all.
Fullness levels
0 Neutral, not hungry, not full
+1 Satisfied, comfortable, just right
+2 Too full, a little uncomfortable
+3 Stuffed, miserable
The next time you're enjoying a meal, pay close attention to how you feel as you're eating. At some point, you'll begin to notice a slight pressure or change within your stomach area. Soon after that, you'll reach a level where you feel satisfied, and your abdomen feels comfortable or just right. You've now reached a plus one on the fullness scale.
Suppose you are really liking your food, so you keep eating. Before long, you'll notice your abdomen starts to feel slightly puffy and you'll realize you're too full. This equals a plus two on the scale. Sometimes you'll notice this level after just one extra bite; other times it will take a whole extra serving of food. But either way, you'll still be too full.
Now picture eating a holiday meal such as the kind you might have on Thanksgiving Day. Because you love the special foods, you keep eating long after you're already full. At some point, you'll realize you feel stuffed, almost miserable. That's when you reach a plus three on the fullness scale.
Work at being able to recognize when you reach a plus one or the exact spot where you feel totally satisfied or just right. Then regardless of what's left on your plate, stop eating right at that point.
Next time you eat a meal or snack, place your hand on your abdomen and monitor how your stomach feels.
Notice when you feel comfortable or satisfied, the exact level of plus one. When you reach that point, stop and look at the amount you've eaten.
Write down how much food you ate, and then add a few notes on how it feels to be satisfied, not full. Practice this skill until you can recognize the plus one level at nearly every meal.
I have gotten better and better at listening to my physical fullness. So now when I over do it ... I am very uncomfortable.
Since working on my lifestyle change I haven't gotten overstuffed a +3 on hunger scale. I used to and was it miserable. I would get heartburn and or had to take antacid. I don't miss that.
With my exchanges I rarely get to the extent of fullness usually just am getting even better at noticing the signsthe beginning of it. and no more overstuffed. Mostly need to pay attention when out and about or at night. at work there is no overstuffing as I bring what is on my plan.

Leslie Knudson
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4/2/17 7:43 A

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I can ditto Chele!
The fullness Scale is not one of my accomplishments.
Making sure to weigh every day and move on has kept me from major gains so I'll keep taking it one day at a time.

Phyllis ~~
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4/2/17 5:20 A

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Ah the fullness scale. I am still not great at this. Not striving for perfection, but if I really like the food I forget about the fullness scale and my bathroom scale.

C

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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/12/16 4:34 P

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As always I enjoy reading all of your excellent, well thought out, informative posts. emoticon My hunger scale and fullness scale is what I have been focusing on lately. To paraphrase what still applies and what I have posted in the past:

"I am having more and more success with my fullness and hunger scale which was not the case at all when I first started these lessons. I still have slip ups that seem to come out of the blue where I can't seem to feel full when I know that I should be full. But I am more aware and experience fewer of them. I tell myself I "had a pause" and work hard to get back on track asap. I continue to follow along in this study and do SP challenges because this all helps me to get my focus back sooner."

I agree Donna (DJBTOO) that a light Thanksgiving is the way to go!

Maria ~ So. Cal. ~ Pacific Time Zone
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11/12/16 3:47 P

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I agree Cat - my brain had been trained to overlook fullness signals and even stuffed ... and I can also include at times 'beyond stuffed' ... what was my brain THINKING? ha! But, as you say, it was 'soul' work that needed to be addressed as well.

Happy to say this is a case of the "I used to" and "Now I..."

Just reading back to July's post I see my town's 4th celebration was 'timely' for this lesson and I over-indulged. Now I do not. In fact, like Gill, I've noticed IF and when I do - which is rare now - I can get physically ill FAR more than I ever did in the past. I guess my body 'got used to it' in the past and I felt terrible and stuffed but not necessarily 'ill'. Now my body signals me to stop early on BUT if I ignore it now my body goes on major alarm of 'WHAT ARE YOU DOING?!!!" and let's me in no uncertain terms afterwards it doesn't appreciate it one little bit. Once or twice being that sick after ... I'm DONE.

No more overstuffed for me! Not worth it. Lesson learned! Thank you 100 Days, Spark Friends, the universe ... don't want to leave anyone out! emoticon

This is definitely going to be the 'lightest' Thanksgiving I've ever had and I'm so looking forward to feeling good ALL DAY LONG! - ha!

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

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11/12/16 11:17 A

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The sensation of feeling full ... is a message my brain has been taught to over ride.

I needed my soul full ... so my tummy had to put up with being over stuffed.

I have gotten better and better at listening to my physical fullness. So now when I over do it ... I am very uncomfortable.

I have also learned ... that I can have anything I want to eat when ever I am truly physically hungry. This has allowed my brain to know I don't need to eat past satisfaction coz I can have the food item again in this life time.

Change your mind ... and the rest will follow.

Cat

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it's about learning how to dance in the rain.


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11/11/16 2:55 P

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I never used to be able to feel how full I was until I was really stuffed! Now, I feel 'full' quite soon after beginning to eat, and this physical feeling definitely makes it more likely that I will stop eating before I get over-full. On the couple of occasions when I have gone beyond my full limit, I've woken feeling sick in the night - this has really stopped me doing it again!

Gill

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11/11/16 9:32 A

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Day 33 – Fullness scale

Since I pre-portion my meals I haven’t been giving much thought to the feeling of fullness. Last night as I ate dinner I followed the exercise to monitor how my stomach felt after eating and was at a +1 satisfied level.

This is something I will practice throughout the week. Knowing when I am full will be essential during the holidays when I will be eating a few more meals away from home. (Still need to choose the foods I eat wisely also!)

I have noticed a few times when I did feel full before finishing my morning oatmeal. I recalculated my optimal number of calories to consume to continue a steady 1 – 2 pound a week weight loss and the max number is down by about 50 calories due to the 12 pounds I have already lost. I may experiment at leaving my portions the same and eating to a satisfied level.



Edited by: VIBRANT4LIFE at: 11/11/2016 (09:49)
Cheryl
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11/11/16 9:04 A

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I read back to this past summer and there were some great insights, supportive messages and in general a good feeling that we are all within a few steps of each other when it comes to practicing this.

I wanted to add a comment about what happens when you have eaten what you have agreed upon eating (ie; following a specific calorie restriction amount) and you are 'still hungry'? I too am one of those people who have that delayed sense of fullness. I have read that one way to deal with this is to have a hot beverage at the end of your meal. It makes sense but one that I forget to implement. I am going to start doing that and see if that helps.

Being at least 100 lbs. from my end goal weight it reminds me of what happens when you decide to make any kind of major change in your life. I hate to admit this but through both poor money management and falling on 'some hard times' I allowed myself to get into a lot of debt and then my credit rating took a beating. In fact these two areas of my life parallel each other so much. It is very disheartening to look at the 'mess' and then start the 'clean up' process but that is essentially what we are doing.

This is what any 12 Step program would tell you to do: start where you are at and do what you can and let the rest go. It does sometimes seem like 'dry land' is not even within sight when you follow this but what is our other alternative? I don't know of one except weight loss surgery, and now having insurance and knowing that it would be covered, it is very tempting. I am very serious about this.

I had a physical the other day. I really didn't find much different about my health than what I knew but after all of the work that I have tried to do on my own, it is not enough and I will now have to go on blood pressure medicine. My heart is good. TG. I have some other doctors that I am going to see in the next month or so including a cardiologist and I just might broach the topic. I have an appointment with a OB/GYN and I just might need a hysterectomy. If I do, then menopause will kick in and that will mean an even harder time losing extra weight.

Does this mean I have failed? I would like to say that maybe I need to think of a different approach. I have worked hard on emotional issues both in group and individual therapy. I do not binge often as long as I avoid my trigger foods but I am getting older and it is getting harder for me to lose weight. However, I have carried this extra weight for a very long time. I know that any one would agree my health would improve dramatically if it were off. So, I now have to consider this carefully and thoughtfully.

This is a very new realization for me and one that I have to seriously consider. I would not have thought I would have been capable of making such a decision until this morning.

That is what going through this book is bringing out in me. What is in my best interest?





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















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11/11/16 7:12 A

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Day 33, 100 Days Fullness Scale

Since working on my lifestyle change I haven't gotten overstuffed a +3 on hunger scale. I used to and was it miserable. I would get heartburn and or had to take antacid. I don't miss that.

With my exchanges I rarely get to the extent of fullness usually just the beginning of it. and no more overstuffed.

On Thanksgiving I will pay attention but don't have plans of being overstuffed. If I can do it at a buffet, I certainly can manage the holidays.


Leslie Knudson
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CD13384562 Posts: 7,356
11/11/16 6:15 A

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Like so many here, I eat 3 meals a day and at least one healthy snack.

I think this helps maintain a +0 to +1 level without a need for +2 or higher.

That being said, Thanksgiving is not far off and I will need to pay closer attention to the fullness scale.



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11/11/16 5:23 A

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Day 33 Fullness scale

My post is almost the same as last time.

Since I started eating 3 meals a day with no snacks, I am eating healthier. I also get full quicker.

I am getting even better at noticing the signs. I savor my food and eat slowly. I give myself time to see if I am still hungry. I do not have seconds so that is not an issue.

I do sometimes still feel bloated after my smaller meals. Not really full, but full of air, and discomfort. I still think it is food related. I have increased my water intake and it seems to happen less often.

When I ate out I used to get to a +3… oh I do not miss that at all. Now we rarely eat out. The food is so unhealthy and I break out of "healthy eating" mind set easily when I see so many choices.



C

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MAWMAW101's Photo MAWMAW101 Posts: 12,607
11/11/16 5:08 A

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Day #33 The Fullness Scale
This is one of the lessons of the book that has not come easy for me.
For the last few years I have only focused on what I eat with not much thought of the timing or how hungry I really am.

Now I mainly eat three meals each day and focus on keeping them as balanced and healthy as possible.

Phyllis ~~
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11/10/16 9:47 A

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emoticon

Edited by: AURA18 at: 4/3/2017 (09:44)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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10/11/16 12:17 P

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I really like the fact that Linda is nudging us to tune into our physical bodies. So much of my overeating history has been focused on mouth/mental focus - the thought of "how the food will taste" has sometimes been so important that how it really tastes doesn't matter, and then, because it didn't taste as I imagined it should, I kept eating hoping it would start matching my imagination. Now I read this lesson and almost in awe, I ask if I can really feel, or sensate really, my stomach??? Well, I know what a stomach ache feels like, I know what being too full feels like. I can feel food and liquids being swallowed. So I slowly swallow a small amount of water and follow it down to my stomach. No, I can't say that I can "feel" or sensate my stomach, but I get a better sense of it and where it is. I make a mental note of going through this exercise when I start to feel hungry. I recognize the benefit of tuning into my physical body because the first order of food is nutrition - keeping my body (and mind) alive - literally.



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Yep. I need to move away from the food otherwise I will eat too much! I know about 10 min later that I had enough.

The no seconds "rule" helps me a lot.

emoticon

C

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7/10/16 11:56 A

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I never know how full I am until about 30 minutes after eating. When I have been away from the table for 30 minutes I usually realize that I have overeaten. This is actually a step in the right direction because it used to be that I would only recognize over-eating when it was actually painful.

goal is to be able to walk again
Linda
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7/3/16 8:35 P

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DJ, I read a lot of myself in your post. In the recent past I often ate what ever I wanted if I felt I already "messed up". I have gotten better, but still a work in progress.

My husband, like yours easily listens to his body. He can pass up treats easily, and loses weight easily. But I am better at doing laundry! If I let him do it, my clothes will be too small as he tries to use the dryer for everything! LOL! HA HA HA My strength! LOL...

But seriously, I used to let his "ability" get to me. Now I just focus on myself. I have stopped comparing my abilities to his. I am me. I can take care of me.

Yes, yesterday is in the past. While you ate more than you planned, I hope you enjoyed the food and savored it. Doing that has helped me a lot. On "S" days, if I do not like the taste I have been able to stop eating the food.

Yep, forget about it and move on mentally. Don't beat yourself up. Have a nice glass of water and smile!!! emoticon emoticon You can do this!!!! emoticon

emoticon Chele emoticon



C

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DJBTOO's Photo DJBTOO Posts: 3,160
7/3/16 8:04 P

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This is a lesson I REALLY need to work on.

I was thinking the same thing Cat ... obviously I have not been doing this lesson well or I would not have ever become 100+ over. And, though that is a accumulation of a lot of 'past',it has happened recently too. Not beating myself up ... just acknowledging. If I don't acknowledge 'this is what I've done or am doing' I won't change it.

Yesterday was our town's 'celebration' for the 4th with a parade, rodeo, etc. ... it also was an "S" day. Upon leaving home I had a 'good plan' in place for what I would/would not eat. Did not go as planned. I guess I got frustrated with that and continued eating more when I got home ... and, as Maria said, I should have become full or over-full even but did not. Don't quite understand that physically/metabolizing way ... but whatever. Today I've had trouble 'getting back on track'. These things HAPPEN ... I just choose to not obsess, over analyze, etc. ... just acknowledge and move on. Do better 'next' holiday!

BTW, I have a hubby that pays attention to his hunger/fullness scales too - so easily/naturally ... and he never has to get on the other scales (weighing in wise) due to this - ha! Over the past 30 years together I've 'made' him weigh once in a great while ... he's never varied more than 5 lbs.

Some of us are born with talents and gifts /some of us are born with ... other talents and gifts - ha!

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,305
7/3/16 6:28 P

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I again can't really describe for myself these levels. I did the exercise of putting my hand on my abdomen but it really didn't seem to tell me anything!! I do now generally stop eating at the appropriate level of fullness. The few times I don't are really uncomfortable.

Edited by: SKIRUNNER1 at: 7/3/2016 (18:29)

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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/3/16 6:17 P

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Cat, Hang on and read Day 68 (I had a pause). Try to relax, Forgive yourself and focus on how long and how successful you have been until this time of slipping up. That was an amazing run!! Remind yourself: It's persistence, patience, practice and Not perfection. emoticon emoticon

I am having more and more success with my fullness scale which was not the case at all when I first started these lessons. I still have slip ups that seem to come out of the blue where I can't seem to feel full when I know that I should be full. But I experience fewer of them and I tell myself I "had a pause" and work hard to get back on track asap. Being in this study and SP challenges helps me to get my focus back sooner.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

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7/3/16 4:20 P

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Every moment is a chance to learn how to take care of our body. Past is in the past. We control our body's future.

C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (175,192)
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7/3/16 2:25 P

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After spending the last week emotionally over eating compulsively ... this lesson is very fresh in my mind.

If we stopped eating at a 2 on the fullness scale ... we would not be 100+ pounds over weight.
We would not have destructive relationships with food.
We would not be learning and relearning these very valuable lessons.

To eat when we are physically hungry.
Stop when we are full.

Sounds soooooo incredibly simply. But it is the behavior I strive for ... daily. My hubby follows this life long behavior automatically. I am learning and relearning it.

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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TWEETYX2's Photo TWEETYX2 Posts: 2,071
7/3/16 1:32 P

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Day 33: Fullness scale

I have been working on arriving to this point for several years. I do recognize the levels and I also can say that I do not like being even a +2 any more. I find that uncomfortable. I do fill up faster than I did in years past but again it took me a long time. I agree with what Huyana said about the stretching of our organs.

I watch "My 600 lbs. Life" a lot. I have never been that heavy but I do relate to a lot of their mental and emotional changes they had to undergo to reach a 'normal weight'. The surgeon has said that often their stomachs have been stretched to the size of a football so he is cutting it down to a small orange size.

I was a compulsive binge eater even as recent as 12 1/2 years ago. I could easily eat 10K+ calories within a binge. Since my stomach was so stretched out I couldn't feel full even on meals that a lot of people would have cried 'No more!' at.

I can now feel full and satiated around 2000 calories per day. So, yes, I have worked on this for quite some time. I like that it is a more intuitive way of eating. I like this section of this book. It makes sense to me and although it does take a lot more effort to get it down it worth the effort that it takes. It will bring you to a more enjoyed eating experience both during and after.

Pam

Edited by: TWEETYX2 at: 7/3/2016 (13:33)
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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7/3/16 9:15 A

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Day 33:

Fullness scale… Don’t be “full of it!” emoticon

Since I started eating 3 meals a day with no snacks, and have started eating healthier I noticed I get full quicker. My husband said my stomach has shrunk as it is used to getting less food.

I am getting better at noticing the signs. I savor my food and eat slowly. I give myself time to see if I am still hungry. I do not have seconds so that is not an issue.

emoticon I do sometimes still feel bloated after my smaller meals. Not really full, but full of air, and discomfort. I think that is related to the food I ate. It seems to happen after bran flakes or oatmeal so I have stopped eating those foods (for now). That used to happen after eating a lot of veggies. Beano worked great for that. I no longer need to use it. emoticon

When I ate out I used to get to a +3… oh I do not miss that at all. emoticon

emoticon Today is an “N” day for me so July 4th (Independence Day in the USA) can be an “S” day!

Chele emoticon


C

Live in the moment

I follow the MyWW Blue Plan
Reached my WW goal on 1/26/2020 :)

Love the Mindful Dieting Team!
sparkpeople.com/myspark/groups_indiv
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/3/16 7:50 A

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: Day 33, 100 Days Fullness Scale

Time is just flying

This reminds me my of my grandson His dad asked him if he wanted some of his ice cream cone. He said No thank you Daddy, I am full. another story of my own is I prepared a lunch for work it was quinoa and veggies. I could only eat half as I got over full. It was so filling. so I ate the rest when I got home.

I think we overeat and don't pay attention to the signs we need to listen to.I do need to work it on more with less filling foods. I can do this.

Leslie Knudson
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,225
7/3/16 6:43 A

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I'm OK with this one too......... I usually eat to +1

Occasionally, I will deliberately eat to +2, when I want to zonk myself out (very rare) - but I never, ever go beyond that

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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DSJB9999's Photo DSJB9999 Posts: 6,692
5/24/16 5:18 P

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I still agree with my ideas on this day's lesson posted 9/3/15 and this has made me consider today how full I really am!

Still trying to slow down my eating emoticon but I think not eating after 7pm has meant that I am less likely to be 'overfull' and for it to disturb my sleep! emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
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