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 Iím really hungry, Iím 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.