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BMASSIE3 SparkPoints: (10,355)
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10/15/17 11:36 P

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Got my craving resisting techniques lined up and written down in my notebook and have my Cravings Chart prepared.

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10/15/17 4:07 P

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The days 11, 12, 13, 14 kind of overlap for me
Differentiate between hunger, desire and cravings, Practice hunger tolerance, Overcome cravings and (a big part of the solution) Plan for tomorrow

from day 11 I wrote
Every once in a while, I haven't identified the trigger yet, or the time cycle, I feel cravings and I want to eat whatever and as much as I want, I don't care, I want to feel the intense pleasure food can give and think of my sticking to the plan as grey and mediocre in comparison to what I can feel if I eat a lot of whatever I want. Lately I have felt very satisfied sticking to the plan, may that continue until I reach goal weight, and hopefully I will identify the pig-out trigger and time cycle by endeavouring to stay aware of how I feel and what is going on before it happens.

My defenses will be

Mindset
Stand firm, stick to the plan you made yesterday, tell yourself, not your food, no choice, cravings are not an emergency, if you really want to eat that, put it in tomorrow or the day after tomorrow's plan.

Behaviour
Most effective for me is to drink a low-cal drink (to be sure I am not dehydrated/thirsty vs hungry) get busy doing something, pre-plan some things to do like go outside for a walk with the dogs or do something useful like housework, and I made a list of household chores that take not too long, I can do one or go down the list. I am not keen on housework, so that by itself is almost a deterrent in allowing a craving to develop lol




Edited by: JUNEPA at: 10/15/2017 (16:28)
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,599)
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10/14/17 4:50 A

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FUNLOVEN, you made a very good point.
Indeed, we worked with hunger a lot on day 11 and 12, then we dedicated day 13 to cravings .- but what about desire to eat?
Many of us rarely have full-blown cravings, but face desire to eat things not on our food plan quite often. In my practice, it is helpful to handle desire to eat (after a proper meal) just like cravings. If I remember to do that (at least Label it! and Stand firm!), I can usually resist.
But if I give in to desire to eat, after a few bites it often intensifies into a craving, and then I'm in trouble, because I can rarely resist such a strong urge.

The dinner at my parents, with cousin and his wife was lovely - but I didn't have a craving, not even desire to eat more cake!
All my dining companions were watching what they were eating, and their portions were smaller than what I normally eat. Food was amazing. Oh well... I didn't want to brag "look how much I get to eat" and encourage them to deviate from their plans by example, so I ate what they ate. Positive peer pressure!
I was a bit hungry (really) when I got home so permitted myself to eat my usual 2 squares of dark chocolate, and went to bed proudly and happily.

Edited by: KRISZTA11 at: 10/14/2017 (04:51)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KBEHNKE81's Photo KBEHNKE81 Posts: 11,673
10/13/17 10:04 P

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My anti craving techniques - remember: The emotionally painful part is the struggle you feel.
Anti craving techniques
Label it.
This is just a craving.
Choose to stand firm or withstand it.
No Choice
Imagine the aftermath
Remind myself why it matters
Distance/remove from situation
Drink water
Relax/breathe

Distraction strategies
Read, brush teeth
call/talk to someone
chores, play, crafts
do dishes, puzzle
sudoku, duolingo
tinker, draw, write
to-do list
drink tea
wait
stretch/yoga


**Kathleen
___________
2 Peter 3:9


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10/13/17 8:35 P

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I was not confronted with any cravings today. The test for will come when I outside my usual environment. But I know it will be a challenge. I keep reading this chapter over and over trying to internalized anti-craving techniques.



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10/13/17 4:54 P

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Conversation between DIL and GS ...
GS I'm hungry.
DIL get a carrot.
GS I don't want a carrot.
DIL then you are NOT really hungry.

I do my best to remember this as I change the how, the when and the what I eat.

I too feel amazing the cleaner I eat ... binge eating has been a nemisis of mine forever. Knowing when I was truly physically hungry ... well, that has been foreign to me. This is the second time I have gone through the Beck-niques ... and I am getting better and better at changing habits ... but most important ... my mind frame.

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

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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10/13/17 3:43 P

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Hope no one minds, but I'm going to start off with a grumble. This day irritates me whenever I look at it. Why? Well, because I like to call "a spade, a spade" and back on Day 11 Beck described the difference between a Craving and a Desire.

How often do we really have a Craving? When I am at home under a controlled environment I rarely have a craving. As a matter of fact, I can't remember the last time I had one. If I do have a craving, it is usually for something chocolate or sweet.

Desire, on the other hand, is another story That's when you eat just because the food is there. I have this desire frequently and it is usually tied to some kind of emotional element that I can't always put my finger on.

Tonight we are going out to eat with family. I will have to face all kinds of food that is "just there" and not very healthy food at that. There will also be all kinds of beer and cocktail choices. My desire would be to throw caution to the wind and delve it. Instead I am going armed with Beck's Mindset and Behavioral Techniques in hand to combat these demons because I do not want to undo all of my hard work!

Today I -
1. Read my ARC and other RC as needed.
2. Stuck to my diet and fitness plan.
3. Ate all my meals sitting down, slowly & mindfully.
4. Checked in with my Coach.
5. Devoted time and energy to my Spark Teams.
6. Weighed myself and kept my goal in mind.
7. Recognized hunger & fullness.
8. Overcame cravings/desires using Beck's Mindset and Behavioral Techniques - yet to completed.
9. Giving myself credit for all that I have accomplished so far!

Edited by: FUNLOVEN at: 10/13/2017 (15:56)
Sue

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"Live life to its fullest and make the most of every day."


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
10/13/17 11:15 A

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I understand better now why I was so apprehensive about this day:

I know from experience that, like Going-Strong, when I eat in a healthy way, I do have less cravings.
But when I am under emotional stress I do have really bad cravings and have been quite reluctant to look deeper into a way to avoid them.
The behavioral techniques were acceptable to me but I balked at using the mindset techniques.
And, really, I guess that deep down I still refused to deal with my emotional eating by acknowledging them and preparing to deal with them. Like I was refusing to give up my security blanket, or should I say, my pacifier.

Even though I know that emotional eating can have very deep reasons, I still need to prepare for it in my present life.

I must say that this time around I am more ready to do it, having had more time to acknowledge and somewhat deal with the deeper emotional issues that were preventing me from even looking at this chapter. So it is not as if I feel that someone is yanking my pacifier from me and am more serene at looking at this essential chapter.

I am writing this with trepidation, don't want to jinx it, but am more confident that with the strength and energy of the team, the terrific support and patience of my coach and with my in person TOPS meetings that I just started, I am now in a better place to get to my best shape and health.


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10/13/17 10:11 A

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Day 13 - Overcome Cravings

Cravings for me are MUCH more intense when I eat "trigger" foods such as sweets, candy, salty foods such as chips, etc. For some strange reason, cravings are not triggered by vegetables lol. If I stick to a healthy clean way of eating, then staying on plan is much easier. Every now and then I have intense "binge" episodes. These episodes are almost impossible to stop; however the frequency is diminished if I eat a steady diet of nutritious foods and stay active. Taking a long walk or going for a run keeps me motivated to stay on plan... and if I do go off course then going right back to activity puts me back in the game.



emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
10/13/17 8:32 A

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Overcoming cravings is a very scary day.
But I am preparing to face the demons and gain strength from it, instead of gaining weight from pretending they don't exist.
More of this tonight.

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10/13/17 7:34 A

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It is so helpful to read your plan for tonight. And I realize you are one of those who really sticks to planned portions. If others can do this, I can too. Inspiring.

Here is my Day 13 blog.

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=6421018


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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10/13/17 4:04 A

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Day 13 Overcome Cravings is a happy day: we get to eat breakfast, dinner and lunch : )
"Only" have to notice cravings, evaluate them on the personal discomfort scale we created yesterday and use anti-craving techniques learned from the chapter.

This is the 4th time I'm doing this, and never had a craving to practice on during Day 13.
Maybe today is the day: I'll have dinner with my parents and a cousin, and there will be cake. One small slice is my portion and I'll be after a larger-than usual dinner. So, if I'll feel a strong urge to have eat, that will NOT be hunger. I'll have to label it, stand firm (I am absolutely NOT going to eat more cake), tell myself No Choice, and imagine aftermath.
Distance myself? not really possible - but I can get up, bring my dessert plate to the sink, go to the bathroom
Drink water? yes, very easy and will do that
Relax? yes I can do some breathing exercise without anyone noticing
Distract myself? conversation should distract me
If I succeed, I'll leave the table proud of myself, satisfied and happy, and not in food coma.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,599)
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9/12/17 2:40 P

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emoticon
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 7,825
9/11/17 3:17 P

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Day 13: Overcome sugary/starchy Cravings Top 5 Distractions 1) Brush teeth 2) Water 3) Move 4) Busy hands write/type feelings 5) Home cooking hearty vegetable soups with lots of spices & fresh herbs. The soup taste better every batch and more flavorful the next day.

jjvirgin.wpengine.netdna-cdn.com/wp-
co
ntent/uploads/2017/03/5signs.png


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6/1/17 6:38 P

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Generally, I walk away from the kitchen when I have control of it and practice my instrument or just go upstairs.
When I am cooking for the kids, I am going through my response cards in my head, "you can wait. You did it yesterday".
Tonight the cravings were the hardest for me at 4 PM and when I have to be in the kitchen, I drink tea, sugar free and that helps a lot.

It is never too late to become who you always wanted to be.


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3/14/17 7:33 A

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I appreciate seeing what techniques everyone else uses. Some things I've tried: gum chewing while prepping food, sipping a hot beverage, walking away, and reasoning with myself. I need to reread this chapter and work on techniques.

Deb
Changing my life 1 step at a time.


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3/14/17 1:57 A

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Great strategies, thank you for sharing!
emoticon
Rachel, I'm glad you are able to post via your phone!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
3/13/17 9:56 P

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very timely; i am stressed because I lost my computer and did not realize how addicted and habituated I am to it. So my routine is completely off.Eating would be a convienient thing to do, even if I did plan my healthy food.
I had to resist taking seconds of a very tasty lentils dahl. But i was able to stop myself.
So i am also giving myself credit for it.
Interesting to see the cognitive and behavioral techniques that are offered.I will go over it again and try to memorize the ones I like best.

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3/13/17 9:31 P

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I'm completely in tuned with my cravings. I've removed all of the tempting foods from my house long ago. Mostly I have craving in the evenings. Mostly for something salty or sweet. My primary strategy is avoidance but that doesn't always work. So when the cravings occur, I get up and move. I go into another room or walk into the backyard. Sometimes I set a timer on my phone for 3 minutes until the urge passes. I don't have a problem away form home. I can always find a way to dist4ract myself. Even from chocolate my favorite vice! Lol



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3/13/17 8:38 P

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Small victory tonight. One place where my process breaks down is putting a meal on the table. Not the prep, not the cooking, but getting everyone in the household to wash up and sit down to enjoy the meal when it is ready. I need to work on this -- nothing bad will happen if the food sits for five minutes untouched! Tonight I drank two glasses of water while I waited. A new distraction technique for me in this kind of situation.

Monica

Central Time Zone


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3/13/17 5:24 P

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I haven't been having cravings lately but I know they are probably around the bend. I have my plans ready for when and if they appear!

Carolyn



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3/13/17 3:04 P

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Day 13 - Overcome Cravings

Cravings for me are MUCH more intense when I eat "trigger" foods such as sweets, candy, salty foods such as chips, etc. For some strange reason, cravings are not triggered by vegetables lol. If I stick to a healthy clean way g of eatingthen staying on plan is much easier. Every now and then I have intense "binge" episodes. These episodes are almost impossible to stop; however the frequency is diminished if I eat nutritious foods and stay active. Taking a long walk or going for a run keeps me motivated to stay on plan... and if I do go off course then going right back to activity puts me back in the game.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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3/13/17 11:48 A

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I have been on an elimination diet for 5 weeks now ... I have not had any cravings. I wonder if it is coz I am not eating gluten, dairy or sugar.

Last night I had the "munchies" ... I just wanted to eat. A hot cup of tea and telling myself I could eat supper at 6 ... you won't starve ... did the trick.

This isn't the real world right now for me ... retired, at home, no temptation, screwed on tight and determined.

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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3/13/17 11:37 A

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I don't crave as much food if I don't snack but I still have some cravings (that can come out if anywhere), so I'll put the tools to work and see what as the results are.

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3/13/17 5:03 A

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I find resisting cravings very hard.
Once I have a real full blown craving, usually I cannot resist, so my strategy is built on preventing cravings: if I plan my meals, measure my food, don't eat between meals and avoid sugar and white flour, I don't have cravings and I'm fine : )
Start to eat unplanned food outside meals and I'm in trouble!
Will do the experiment anyway.

But I find the anti craving techniques very helpful against desire to eat when it is not mealtime and it is not my planned food.
For me it is very true what dr. Beck says: the emotional struggle comes from the indecision whether I should eat the unplanned food or not.
After some practice, now I can easily say no to chocolates or other treats offered by colleagues. I know it is easier to not start to eat them than eating one and stopping!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 7,825
3/12/17 4:11 P

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Day 13: Overcome Cravings
Home cooking helps me overcome sugary/starchy cravings. Hearty vegetable soups with small potions of lean protein and lots of spices, herbs and garlic. The soup taste better every batch and more flavorful the next day.
emoticon with Cat... My taste buds have changed and I crave homemade soups!

Edited by: AURA18 at: 3/12/2017 (16:13)
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1/21/17 5:28 P

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When I eat clean for a while ... I notice that foods I thought I liked "change".

My taste buds change. I can taste the "grease" in many foods. And high sugary things make me feel nauseous.

Now to remember that.

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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1/21/17 4:57 A

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Yes, cravings diminish while following this program, both frequency and intensity decreases.
Planning food the night before, eating only what was planned, sitting down, slowly, noticing every bite are habits that prevent cravings.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MOOMSHINE's Photo MOOMSHINE Posts: 6,208
1/20/17 10:40 P

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No cravings today, per se, just feeling deprived, and craving FOOD! Reminded myself why I am here, and to keep my eye on the prise. I hope she's right about cravings going away when my resistance muscle gets stronger.

8-)
Em
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


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1/11/17 4:13 P

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I've worked out that herb teas work for me. This has been a valuable start and I'm almost ready for week 3.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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11/24/16 1:44 A

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Well done!
The skills of these first 13 days protect against cravings, frequency and intensity diminishes.
During my two readings of Beck, I didn't have any cravings to practice with in those 2x42 days - but made my lists anyway, they came in handy later.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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WALKMAMA's Photo WALKMAMA SparkPoints: (34,502)
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11/23/16 10:25 P

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Today might have been an unusual day for me. I did not have any cravings. I did get a bit hungry about an hour before lunch so I went for a short walk outside the office. Then I switched to a different work project. The hunger remained but I was okay with that. I got off easy today. I know there will be difficult days. Glad I have my list of distractions!

Monica

Central Time Zone


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10/17/16 12:16 P

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Most people posted on the 14th and today is the 17th so I am a good 3 days behind. On the 14th I was heading out for a w/e of camping with friends and although I had glanced at the day's reading and thought to myself "Oh, I know this from before. I've got this!" I discovered I did not "know it and have it" as well as I thought!

So to get back on track I am writing a RC with the recommended Strategies on it so they will be front & center for me to review ASAP in situations that I know spell danger for me.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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10/15/16 10:09 P

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For this day, I really love using the strategy of making and drinking a cup of tea to distract myself. Stevia sweetens it up, there's always something calming about it, and it tends to take me anywhere from 5 to 15 minutes to drink it, depending on if I'm pairing it with other distractions. I've usually moved on by then!

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KBEHNKE81's Photo KBEHNKE81 Posts: 11,673
10/14/16 8:57 P

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I go in streaks where I have my cravings/desires under control, then go through streaks where I do not. After I finished the pink book I rated myself on my mastery of the techniques I had learned. I ranked myself a 3 (out of 5) on overcoming cravings, but I must have been in the middle of a good streak. At the moment I would say I'm sitting at only a 2.

For me, this day ties in closely to Day 33 (eliminating emotional eating). Today I ate a bag of popcorn because of the presidential election and because the cat peed on the table (gross!!!), one spoonful of cookie dough because of my daughter's sore shoulder, one spoonful of cookie dough because I missed seeing my son off, two Lays Stax because of the annoying, noisy lawn mowers outside. I did not use any of the mindset techniques (or, better stated: I IGNORED the mindset techniques), and I stuck out my tongue at the behavioral techniques which very often work well for me.

Let's face it. Today I was a brat. But now I am controlling the damage. I brushed my teeth, and set out two big water bottles to polish off before I hit the hay. I am not going in the kitchen except to make tea later; I'm going to do a little yoga in a few minutes; and I'm Sparking and reading a book to distract myself. So, maybe I did learn a thing or two. I just need to get better at using what I've learned in the heat of the moment, BEFORE the damage is done, so I can more consistently and confidently resist "cravings" (which on Day 11 I more correctly identified as "desires").

**Kathleen
___________
2 Peter 3:9


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10/14/16 8:48 A

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Over the last month cravings have reared their ugly head and I am having difficulty maintaining my weight range. That is actually the main reason I joined this reboot! I am doing well so far but need to stay vigilant. The most important thing I got out of the reading on cravings is that once you make a firm decision of NO CHOICE the stress of deciding is removed. Its when you vacillate -- "should I or shouldn't I" that you have problems. I need to remember to go to the mindset techniques immediately. Identify the craving and decide "I have no choice about eating something that is not on my plan."

I am also going to try the coconut oil. I use it for cooking sometimes (does that count in your 2 tbs a day amount?) so I can start adding it to my daily intake.



Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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KRISZTA11's Photo KRISZTA11 SparkPoints: (105,599)
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10/13/16 3:09 P

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I too heard coconut oil works wonders for some people, and it is quite reasonable: it is a healthy fat with a neutral taste... I hope it helps, being free from cravings is worth the effort!

I don't have cravings when I eat on plan, and I have eaten plan for quite a few weeks so it makes no sense to expect I will have one tomorrow to practice on.
Instead, I dig out my 2015 response cards, keep then at hand with colorful sticky note,
and insert Day 13 experiment when I have a craving.
So, tonight I'm reading Day 13 and 14, and prepare for Day 14.
I have to admit I would like to be back on schedule : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
10/13/16 1:16 P

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So glad i went back to this day and was reminded that coconut oil removes cravings.
I certainly will try it next time and report about it on this thread.

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JUNEPA's Photo JUNEPA Posts: 12,352
10/13/16 1:06 P

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Beck says cravings are tolerable and will go away, but I find they linger and hang over me for a long time. Another Beckster shared she uses coconut oil to manage cravings, 2 tablespoons a day.

www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6221443


I put it in my morning hot cereal, in soup, on hot veggies, some people eat it from the spoon or in tea - plus if I have taken my main dose in the morning and I am having some cravings in the evening, I take a teaspoon straight and they go away. So I have not used my mind to resist them. But it works.

A glass of kombucha also works for me if the craving is specifically for sweets. I think anything sour would work, for example, some people take a tablespoon of apple cider a day with many benefits besides craving distraction.

Distractions that work for me sometimes include trying to weather through and tolerate the negative feelings that torment when there is a craving. I am trying to strengthen my resistance muscle. Against cravings, it is pretty puny. I have a pretty strong resistance muscle for a lot of short-term bad decisions, like how I spend my money and pushing through to exercise when I don't feel like it and building personal relationships with patience and not over reacting to the small stuff. I guess my eating decisions are the least mature, otherwise I do mostly make decisions with the long-term outcome in mind.

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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9/27/16 1:22 P

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I agree, we need healthy-food and non-food pleasures in place, the sooner the better!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,040
9/26/16 9:11 A

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Overcoming cravings : i will practice the tools offered in that chapter to overcome cravings, but realize that I have to develop new "cravings" for healthy vital dreams; reading and completing the Advantage response card is a good way to develop those.

I strongly believe that one cannot remove one behaviour without offering something instead, the same way one does not destroy an old bridge before having build a new one to use.

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SANTANOMA11's Photo SANTANOMA11 Posts: 296
8/17/16 9:13 A

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I survived! I survived! Even though I often have a juice fast for the day... yesterday was quite different for me. By consciously being aware of the sensations in my body, and how easily my hunger was gone, completely gone, when I didtracted myself. This was great for me.

I love having the power to overcome my cravings... so here goes!

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,563)
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12/10/13 4:34 P

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Best wishes Lisa sounds like you are very determined!

Isaiah 43:2

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

PAT FROM NC


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LUCKY-LISA's Photo LUCKY-LISA Posts: 819
12/9/13 1:23 P

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Cravings - this is a challenging one. Pat, I love your idea about drinking green tea. I have done that in the past and I am doing it right now. There is an open box of chocolates at the front desk. I am at work so I can't just leave. I have closed my office door and enjoying a nice cup of tea. I am distracting myself by Sparking and after I will check a board I created on Pinterest with signs, fitness models and other things that inspire me. I have already had my planned lunch and my planned snack isn't for another 2 hours. I recently commented on how this isn't something I can't just give in on. One chocolate will lead to more. I am better than this and I deserve to achieve my goals! I choose to be healthy and fit! OK - off to read my response cards and affirmations.

Lisa, North Bay, Ontario


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12/2/13 5:18 P

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December 2 revamped once more!!!!

If anyone is like me they find different things to add to to list to distract me and keep them from eating when it is not time to eat


1. Distance myself from the desired food. Go outside etc.


2. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, water. (At present time I am in my 3rd round of BLC and I am off one of my medications that lower blood sugars.) I hav lost nest to 15 pounds. I have to stay on guard though SO I do not have to worry about going low if I do not eat. I will use food from my free list if lightly hungry but if I am starving. try a small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled egg whites with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or a small fruit like blueberries or berries smoothie made with light almond milk or soy blueberries.) I will use this technique: Over come craving sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only allotting myself 1-2 pieces.


3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.

4. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation. devotions

5. Cleaning/scrubbing floors, tub etc.

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .


7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.


8. Go shopping--window shop for inexpensive items.or Leave the room.



I will copy this and print it out and cover it in a plastic cover. that way it will not get dirty or lost or messed up with food stains.


Isaiah 43:2

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

PAT FROM NC


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8/27/12 11:08 A

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August 27 redone





1. Go shopping--window shop for inexpensive items.or Leave the room.

2. Distance myself from the desired food. Go outside etc.

3. Exercise-- 10 min session of pilates for relaxing--yoga if possible, slow walking, deep breathing, Cleaning out closets or my bed room dresser drawer or re-organiize it.

4. Chewing gum or drink green tea. Drink low cal or no cal beverage like green teas, club soda, flavored waters. I will be careful with the flavored waters cause some are sneak about adding sugar and other things not needed. (At present since I am not at goal weight and I am restarting once more I will not use these foods as a substitute unless I have a LBS small apple, veggie plate-- of broccoli, carrots celery peppers, cherry tomatoes, lettuce or boiled eggs with grapes, cucumbers slices with FF LC ranch dressing or laughing cow cheese with light salted rice cakes, or 1/2 cup applesauce sugar free or cottage cheese with blueberries.) when I do reach my goal weight I have the option to use these foods........ (If I can not stand it any more LOL me only) I will use this technique: Over come sweet desire by sucking on lemons salty by: eating a pickle, Garlicky or spicy desired of foods by: Chewing gum (mint) tic tacs mints and peppermint candy sugar free only alotting myself 1-2 pieces.

5. Journal---write about the desired food and leave it there. Write about feelings and emotions instead of eating them. .

6. Do self care like napping, facials, use tea bags or cucumber sliced on eyes. Yes tea bags and cucumber slices are great on puffy and tired eyes. They feel cool and refreshing. Pedicures or manicures. .

7. Do crocheted projects. Keeping my hands busy really helps and I love crocheting anyway. I have started using wire to make beaded and wire jewelry recently. I like having pieces that I have made with my own hands and get compliments.

8. Pray believing God will take me thur this time of testing or trial. Develop and use victory verses of the bible over temptation.

I will copy this and print it out and cover it in a plastic cover. that way it will not get dirty or lost or messed up with food stains.

Edited by: PURPOSEPOWER95 at: 2/21/2013 (08:45)
Isaiah 43:2

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

PAT FROM NC


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7/23/12 7:57 P

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I am a work in progress and I do not expect perfection....after all I am very much flesh and blood.........................

Isaiah 43:2

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

PAT FROM NC


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OOLALA53's Photo OOLALA53 Posts: 12,383
7/20/12 7:57 P

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I wanted to add that not giving in to cravings is not necessarily something you learn one week and never have to deal with again. I've been grappling with this over the last week after a long time of not having it be a major issue. But I don't feel like it's going to take over again.

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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7/20/12 5:55 P

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dug this chapter up and I will start on it this weekend............ I will see how I can add to my distraction list??????????????

Isaiah 43:2

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee.

PAT FROM NC


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OOLALA53's Photo OOLALA53 Posts: 12,383
2/28/12 6:51 A

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Steve Siebold the toughness coach says frankly fat people give in to cravings; fit people plan for them, meaning they plan what self-talk they will use and what they will do instead. Basically, they plan NOT to give in! And the cravings eventually weaken IF you wait out the whole cycle. I gave up snacking on weekdays two years ago and discovered that it is actually true that I'm not actually missing much when I don't give in to cravings or unplanned food and I miss out on a lot when I do. I miss out on the feeling of lightness and I miss out on getting appropriately hungry for my meal, so I miss out on the intense enjoyment of those first few bites and then getting to eat to satisfaction. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/7/12 7:29 P

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Seeing others posts demonstrates that this is a toughy for many of us. Those BLASTED cravings! Can they be intense, or what? What I've learned is that they are hard to bear, but they are NOT unbearable. The discomfort scale is such an "Aha" moment for me. It helps me take my mind off the hunger, or in this case, the craving and focus my attention on measuring my discomfort and putting it in perspective. My mantra, "I am stronger than my craving!"

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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11/15/11 8:31 A

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Been working on this a lot. Yesterday a bag of cheetos were callein my name. Iput the bag out of site and painted a picture with my son. This is a whole lotta work for me.

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8/17/11 10:29 A

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I constantly crave foods I visualize in front of me versus foods that I have to go and purchase. For example, if it is in the breakroom then it is almost impossible for me to stay away from it. I know its mental, but I can't seem to break away from it. I want to be the person who is strengthening their "no" muscle but I just can't seem to get to that point. I might be able to say no a few times, but then once I don't it feels like I am starting completely over.
I also find that this Beck technique definitely interferes with her suggestion that we can have approximately 150 calories of "treats" a day, because I find that even if I have a taste I want to continue eating it and just the act of saying yes to something like that is sort of like a diet death sentence for me.
I know this about myself, but for some reason I still have a very hard time saying no. I really don't think there are any techniques to keep me from it (believe me, I have tried a lot) BUT I do think it is mostly mental and if I can just force my brain into saying no then I will be fine. Mind over matter.

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7/6/11 12:21 A

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Well, these past few days have been rough. Trying to figure out when I am really hungry has been tough but yesterday taught me alot! I am finding that there really aren't certain things that distract me from eating. Just staying busy in general distracts me from eating. I mean, it is just like when I quit smoking. I mean EXACTLY like when I quit smoking. The cravings are exactly the same and I had to do the same thing then....stay busy. My house was never cleaner than it was when I was quitting smoking and I have a feeling that it will be the same as I try to only eat when I am hungry. I have always just replaced one addiction with another and that really has to stop (unless the addicition can be a healthy lifestyle addicition lol). Some of the things I do to stay busy is to take the dogs on extra walks (they love it), clean house (everyone loves that), take nice hot relaxing baths, take naps (i love that), and work on things like lesson plans or blogs. Things that make me want to eat are watching TV and homework. I am cutting back on how much TV I watch anyway but I really can't cut back on homework and I really can't do anything else to distract myself while I am doing homework. This is just something that I will have to handle. I will do this by NEVER eating when doing homework. I have to break that connection. Maybe I will get some gum. It is funny because homework was also a huge trigger when I first quit smoking. That went away so I know it will with the eating also. Hope everyone has a great day! Be blessed, Dawn

Edited by: DAWN.BELIEVES at: 7/12/2011 (12:48)
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