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Day 11 & 12 with Beck

Sunday, July 29, 2012

Day 11: Differentiate Between Hunger, Desire, and Cravings

How many times have we said, "I'm starving"? I am sure I am as guilty as everyone around me, but I can visualize hearing those words out of my children's mouths as they were growing up. What they really meant to say was either I'm hungry (my stomach feels empty, it's been quite awhile since I ate or I'm want/crave/desire some food (those chocolate cupcakes on the counter look really good). Beck wants us to slow down and actually identify our motivation behind our reaching for food.

Every time I start to closely monitor my food intake, I pay more attention to those feelings in my stomach again, and when it is feeling full or empty. It doesn't take long to get use to the feeling. I know with me, if my stomach is rumbling a little bit around bedtime, if I ignore it and go to bed, I wake up feeling fine. It's the desire to want to consume food that can be more difficult to harness. I can go all day without really even thinking about being hunger, but then between 5-6 p.m. when I am transitioning from work, preparing dinner, I experience what I refer to as my "witching hour". I am hungry, but my desire for snack foods can spiral out of control. I have my own thoughts of how I can deal with this, but look forward to seeing what Beck has to say about it.

Day 12 - Practice Hunger Tolerance
My husband does this all the time. It seems like he has had stressful weeks where he can pack one lunch for the whole week. Beck wants us to practice hunger tolerance to help us control our reaction to hunger. Is hunger painful? If you are hungry, you are not really in a dire emergency.

Making a discomfort scale 0-10 of non-food related experience is a great way to classify hunger on a scale. As you can see, most of my discomfort is not physical discomfort, but related to emotions.

Level 10 - Transient Global Amnesia
Level 8 - Chicken Pox as an adult.
Level 5 - Job interview
Level 3 - Making presentation to peers
Level 0 - Hanging out with family

Beck then asks you to practice feeling hungry by skipping lunch and to track how uncomfortable you are throughout the day. If I had to put hunger on this scale, I would probably put in at about a 4. I can usually function normally and be hungry.
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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