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BDS Days 11 & 12 - The Hunger Games

Friday, June 28, 2013

Once I learn to tell the difference between
hunger and craving, dieting will be easier.

Differentiating hunger from desire and cravings. Dr. Beck shared:

~ You haven't eaten for many hours and really felt ravenous. That empty sensation in your stomach, often accompanied by stomach rumblings was hunger.
~ You ate a big meal and yet you still wanted to continue to eat more. That was a desire.
~ You had a very strong urge to eat, which was accompanied by a feeling of tension and an unpleasant yearning sensation in your mouth, throat, and body. That was a craving.

I have a big problem with the latter two which is where I need to focus. I also have need to learn to gauge how full I feel and not clean my plate. Last night I stopped eating when I thought I was full. Woo Hoo! For some reason over eating sweet potato, kale and black beans is difficult to do.

Having diabetes I do a bit fudging(oops, poor word choice) with the proposed missing a meal. I have missed many meals in the past, my attention was elsewhere. While normally missing a meal is not a problem, for me low blood glucose now poses a medical issue. So what to do? Plan nutritious menus, eat on a schedule. Dealing with cravings is tomorrow and that is an issue I have issues with.

To learn to figure out when I’m really hungry, I’m going to:
Drink some water or herbal tea and wait 5 minutes.

I read my Advantages Response Card at least twice today.
I read my other Response Cards as needed.
I ate slowly, sitting down and noticing every bite.
Circle one: (Every time) Most of the time Some of the time
I gave myself credit when I engaged in helpful eating behaviors.
Circle one: Every time (Most of the time) Some of the time
I did spontaneous exercise.
Circle one: Every opportunity Some of the time (Once or twice) Not at all
I did planned exercise.
I rated my hunger on My Hunger Monitoring Chart.
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Member Comments About This Blog Post
    I too garnered much from your information. I am using my fitbit daily and am finding myself hungry at night, going to bed hungry so that I can achieve my goals. I am becoming acclimated to eating less with more control. I do try to think about whether it is hunger or a craving but I left out desire. Hmmm....

    Also, I find that when I go to bed hungry I wake up ravenous. For some reason breakfast foods are satisfying to me and easier to not overeat. Most of us could benefit from paying attention to our blood sugar levels and being consistent with out meal times. My husband doesn't eat anything until dinner then he stays up late eating again later on before bedtime.

    I tell him it is like putting all of the wood in the fireplace at once and expecting the fire to keep burning all day/night. You have to put a log on the fire when it gets low to keep a steady burn. But, I have enough work fixing myself so I leave him alone.
    1726 days ago
    You are doing great with this.

    Gotta say, for me a 5 minute wait may not be enough -- it may take 20 or so. And in addition, I've had to stop worrying about being hungry. Hunger just means I'm going to enjoy my next scheduled meal more!!
    1727 days ago
    Love the explanation between hunger, desire and cravings. You're so wise to tackle this one thing @ a time. It took me awhile to learn to feel what actual hunger is, too. The rest will definitely come.

    HUGS, smiles and good luck!
    1728 days ago
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