Day 31 - hunger scale
Monday, August 04, 2014
Nibbling all day can interfere with your ability to recognize true hunger signals. Linda Spangle has a scale that we can use:
0 neutral, not hungry, not full (usually "...one to two hours after eating.")
-1 a little hungry ("...you feel hollow or your stomach growls...")
-2 very hungry (if you ignore/miss your hunger signs [-1], then you are at -2 or very hungry)
-3 starved, way too hungry (if you ignore or miss -1 and -2, then you are at -3 or starved)
This is the first time I had ever heard of this. So Linda Spangle recommends that while you are at restaurants hold off when the bread or appetizers come at least until the main meal arrives. Then put a small amount on your plate if you still want some. The reasoning behind this is to not overeat the bread or appetizers. It also helps with "avoiding taking seconds or eating desserts."
We actually went to a restaurant on Saturday. Although I did not do this, I did have only one tiny piece of bread out of the whole loaf. And, I l-o-v-e bread so this was an accomplishment for me. Also, I ate slowly and tried to put my fork down when I could remember. My son and I had originally decided to get a brownie with ice cream and I was going to take 1 bite, but thankfully he said he didn't want anyway and truthfully, neither did I after the meal. I just don't know if I could have said no without him though.
Linda Spangle aslo talks about waiting to eat the main meal until right before the bill comes so that you'll eat less and leave more. Truthfully, I don't like this idea because if I go out and spend money, I want to eat what I get. This doesn't mean I have to eat everything on the plate. Still, I believe if I wait, I will end up rushing to get it all in. Instead, I like what I have been learning thus far. I eat, leave some on the plate, and can use it as leftovers if not high in calories. I ended up eating only half of the tilipia so that is good enough for me. I know I am resisting and maybe I am just not ready yet to learn this lesson yet.
* watch for places where you postpone eating
* journal about which foods you postponed and "rate how much you ate compared to your usual amount"
* by doing this, are you able to postpone eating those foods entirely?
100 Days of Weight Loss and Friends of the Scale by Linda Spangle