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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,728)
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6/1/17 3:37 A

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Wonderful, I'm glad it went so well - great observations!

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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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GOAL120A's Photo GOAL120A SparkPoints: (16,635)
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5/31/17 8:21 P

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So I survived.
Funny that I wasn't as hungry for dinner as I thought I would be.
Around 2-3 was the hardest part. I looked at the clock and said to myself, "in four hours I can eat" That helped me considerably. After 4, I stopped hurting completely.
I ate a large breakfast (about 500 calories) around 9 am
I ate a dinner of about 500 calories at 5:45.
I am not hungry at all and the day is nearly over.
So I learned that I can be hungry and it's fine. :-)

Good day!


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


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5/1/17 4:11 A

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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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LDYHAZ's Photo LDYHAZ SparkPoints: (49,492)
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4/30/17 3:46 P

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Doing it and must admit I am more uncomfortable than I thought I would be.....Mind over matter

One Step At A Time


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KRISZTA11's Photo KRISZTA11 SparkPoints: (102,728)
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4/21/17 2:30 P

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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


310 Maintenance Weeks
 
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BEATLETOT's Photo BEATLETOT Posts: 9,021
4/21/17 9:34 A

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Really glad this one fell on a Friday. I've eaten my breakfast and didn't pack a lunch. Planning a larger-than-normal dinner after the gym.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,782
4/2/17 10:48 P

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This is a hard area for me. It isn't that I get hungry often but it's when those triggers hit and I just feel the need to eat. That is when I have low tolerance to resist food.

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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UPTOIT59's Photo UPTOIT59 SparkPoints: (238,401)
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3/15/17 8:45 A

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That is how I felt- I could never do this and survive but I did and it was so empowering for me because I can control how I reacted. This is so big for me because I live around making sure I have available food. I don't know why I have this issue - food has never been withheld from me in my entire life. But I always eat like someone is going to take it away from me!

I think I may try this exercise once a month or so as well!

Carolyn



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WALKMAMA's Photo WALKMAMA SparkPoints: (34,254)
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3/14/17 8:32 P

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I did this exercise today, instead of on Day 12. I am grateful for this exercise. This is my second Beck reading. This time during the exercise, I felt mildly hungry a few times and it was not uncomfortable at all. I can easily fall into the trap of thinking that hunger is an emergency. I am wondering if I need to schedule this exercise one day a month to remind myself that hunger is not an emergency. Any thoughts?

Edited by: WALKMAMA at: 3/15/2017 (21:34)
Monica

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3/14/17 1:49 A

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Wow, Carolyn, I'm happy for you!
Congrats to completing this valuable learning experience!
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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


310 Maintenance Weeks
 
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UPTOIT59's Photo UPTOIT59 SparkPoints: (238,401)
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Posts: 290
3/13/17 5:21 P

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I did it! I did it! I decided to try it and I was able to complete it. I felt really hungry at around 3:15pm but it went away, just like you all said it would.

I really feel great that I was able to do this exercise!

I waited from breakfast at 7am to dinner at 5:15pm.

Carolyn



 current weight: -0.6  under
 
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3/13/17 4:44 A

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Great job, everyone!
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I did the exercise skipping dinner, ate lunch at 2:30 pm, arrived at the dance club at 5, and didn't think of hunger all night, including bedtime. Dancing is a strong distraction!
Same for 6:15 am when I got up... still no hunger...
Went out for a walk, and I was hungry most of the time in the first 20 minutes (discomfort 0-4)... then I got lost in thought, forgot about hunger completely, and it did not return again. Had breakfast at 9 am, feeling mildly full.
It was interesting to see hunger went away spontaneously, without eating, during walking.

Edited by: KRISZTA11 at: 3/13/2017 (04:54)
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


310 Maintenance Weeks
 
0
80
160
240
320
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (224,293)
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3/12/17 8:21 P

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The first time going through this step was easier on me than today. I assume it's because my eating habits have change. I generally eat 5 times a day - 3 small meals with two snacks in between. Nevertheless, I made it through without too much difficulty but like UPTOIT59, I was getting an little HANGRY near suppertime. I was concerned that I would overeat but eating slowly and mindfully got me through without fail.



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3/12/17 6:19 P

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Day 12 - Practice Hunger Tolerance

This is my second time going through the Beck's steps and the first go round I was quite nervous about skipping a meal. Many years ago I ate reasonable six days a week and fasted one day as a weight loss method and it was effective. I lost at least a pound every week. It wasn't however a sustainable way of life; but I did find out that skipping a meal is possible. More recently within the past few weeks I have been in a situation where we were out snowmobiling with friends and didn't have access to food and missed lunch. Having been through Becks before, I knew this wouldn't be an emergency and I would survive just fine... and even be able to eat reasonably for dinner. Practicing hunger tolerance is a good exercise as it does reduce anxiety in real life situations where you are unable to eat.


Rhonda
Seaside, Oregon

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


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3/12/17 5:53 P

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Thank you Kriszta, I am going to go as long as I can! I will keep you updated!

Edited by: UPTOIT59 at: 3/12/2017 (17:53)
Carolyn



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3/12/17 4:44 P

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Hi Carolyn, if you have low blood sugar and really have to eat, you may not be able to finish the experiment as written in the book.
Probably you could try to to not eat at lunchtime, and start rating with the discomfort scale.
If you have the symptoms you mentioned and it feels dangerous, you can always stop the experiment early. At least you will know how many hours you can go without food. And who knows, the symptoms may peak and then subside.
Another idea that pops in my mind is to have a piece fruit or a glass of orange juice ready, and eat/drink that to relieve your symptoms, then continue without lunch as long as you can.
But of course I cannot tell what is safe and tolerable for you - stay safe!
emoticon


Edited by: KRISZTA11 at: 3/12/2017 (16:44)
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


310 Maintenance Weeks
 
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80
160
240
320
UPTOIT59's Photo UPTOIT59 SparkPoints: (238,401)
Fitness Minutes: (173,338)
Posts: 290
3/12/17 1:54 P

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Unfortunately I read this right after I finished lunch! I find that not only do I get hungry when I don't eat planned meals and snacks but I get HANGRY- I mean seriously cranky. I also yawn a lot and feel sweaty. I think these are symptoms of low blood sugar. I am not diabetic nor have I been diagnosed with low blood sugar.

I agree there are times I will have to wait or do without foods and I will try this exercise so I experience the entire Beck Diet Solution fully but I pity the people I deal with on Tuesday when I try this out! LOL

Any advice will be gladly accepted!


Edited by: UPTOIT59 at: 3/12/2017 (13:55)
Carolyn



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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,948
3/12/17 1:26 P

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I am still here but do not have use of my computer and using my cell is very new to me
Will skip lunch, have done it in the past.


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (120,863)
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3/12/17 1:02 P
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I successfully skipped lunch the first time through Beck Solution. And it was a real eye opener.

I have been eating 3 meals a day and have noted my "hunger" level has reduced. I want to eat out of habit ... not physical hunger.

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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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3/12/17 6:30 A

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I did this properly twice, skipping lunch and not eating anything between breakfast and dinner - and it was enlightening. My hunger fluctuated spontaneously, and it was NOT there most of the time. The maximum intensity was about 2 hours after my normal lunchtime, about 4/10, on the self-made intensity scale: I was irritable, forgetful, had intense stomach rumblings for several minutes... then it went away and I missed the next 2 hourly timepoints to record hunger intensity, because I was so immersed in my work I didn't even think of it. . And was not very hungry before dinner.
I got proof: I was not going to die if I skipped a meal.
Here is my account from October 2016:
/www.sparkpeople.com/mypage_public_j
ou
rnal_individual.asp?blog_id=6251009


Today I'm going to tweak it, because today is my birthday lunch with family. So I will skip dinner instead.
That is kind of cheating, because I'll be at the dance club at dinnertime and I never notice any hunger while I'm there. I'll get home at 9:30 pm, too late for dinner anyway. Let's see how it goes!

Edited by: KRISZTA11 at: 3/12/2017 (06:40)
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: 7,420
3/9/17 4:59 P

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Day 12: Practice Hunger Tolerance
After careful thought I realized working evening and night shifts for most of my adult life screwed up my eating habits. Now, I am eating 9-5 with no evening snacking. I have hunger tolerance and can fast after eating too many carbs to eliminate cravings and get back on my regular nutrition plan.

Maribeth, MN(CST) blc35Panthers9/6 * 5%Casual Travelers *100DWL 7/1-10/9 * Beck 8/1 (8-12 weeks)
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1/21/17 5:14 P
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So far ... so good.

I usually get a migraine when I don't eat every 4+ hours. But today I am doing this to "prove" I won't die if I don't eat.

It's a new day ... so a new way of doing things.

5 years cancer FREEEEE ... and counting.

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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MOOMSHINE's Photo MOOMSHINE Posts: 6,012
1/19/17 1:21 P

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I thought everyone was like me. I KNOW what hunger feels like, and so do my friends and family. When the she-bear is in the room, anyone who knows me says, Give her something to eat before she blows! Hubby and kids are the same, we get sweaty, shaky, grouchy and headachy when we haven't eaten for more than 4 hours. Isn't everybody this way?
I have not always been a diabetic, but I am now, so I won't be practicing Hunger Tolerance.

Edited by: MOOMSHINE at: 1/19/2017 (21:20)
8-)
Em
SoCal
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We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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DI_NAMIC's Photo DI_NAMIC Posts: 2,792
1/10/17 5:54 P

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I've had 2 goes at this task. The first day was less successful because I felt very light-headed and irritable - not good when I need to teach. I think my blood sugar dipped too low. I burn a lot of energy during the day so this is not the best test for me.
The second go was more controlled and I had a fruit snack and sipped extra water with an added spoon of juice. I understand the purpose of this exercise and felt pleased that I made healthy choices. In the past, I would have grabbed something sugary in the staff room.

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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12/28/16 9:38 A

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This experience is so helpful!
Before, I had to pack snacks and lunch if we went for a longer mid-day excursion, because I was convinced I couldn't tolerate it. Never tried until Beck D12, and I learned I can easily tolerate a very late or no lunch at all, even if I walk several hours.
emoticon

Edited by: KRISZTA11 at: 12/28/2016 (09:38)
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


310 Maintenance Weeks
 
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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,620
12/28/16 12:26 A

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I ate to avoid hunger for many years. I was afraid of being powerless and out of control. Beck finally took the fear away. The world does not end and I have Beckniques to manage the discomfort as Inwait the next scheduled meal.

I never wake up hungry no matter whatvI ate the day before but I live with people who must have breakfast immediately to start their day. Just seems to be a difference in people.

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BEATLETOT's Photo BEATLETOT Posts: 9,021
12/27/16 7:26 P

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I did this one today, and I hate how much I dreaded it. I am not really afraid of hunger, per se. I don't pack snacks when I go out, don't really snack at all, can usually put hunger out of my mind until meal time, etc.

I was also afraid this morning it was going to massively backfire, because I always wait to eat my breakfast until I'm really hungry, and today, when that happened, I was lightheaded and nauseous. I thought, "Oh, no! What's going to happen when I ACTUALLY skip a meal!" I worried it would actually make me worse instead of better.

But it did not. That breakfast thing must've been a fluke. I was hungry, but I was able to follow my routine and have dinner at normal time. I'm actually kind of glad to have the leftover calories. I can eat a few Christmas cookies I've been avoiding.

I am glad it's over though, and do not plan to do it again. Please don't make me do it again, Dr. Beck!

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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10/14/16 3:34 A

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forgot to check in here yesterday, but wrote my blog on the topic. this is a good one that has stood me well!

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan
sweden
central european time zone
6 hours difference from EST

fitbit: https://www.fitbit.com/user/244BN6

SW march 25 2012: 123
GOAL met aug. 13, 2012: 103


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10/13/16 3:01 P

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Daisy, it is great you are noticing the differences, and identified desire to eat more!
Maybe it takes a bit longer for the feeling of fullness to register. Dr. Beck wrote it may take 20 minutes, and sometimes it really does, or even longer than that.

Kathleen, I smiled when I read how immersing yourself into work made you forget about hunger... that happened to me as well!

My report became quite long, so made it a blog:
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6251009


Edited by: KRISZTA11 at: 10/13/2016 (15:02)
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


310 Maintenance Weeks
 
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80
160
240
320
DAISYBELL6's Photo DAISYBELL6 SparkPoints: (144,367)
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10/13/16 8:32 A

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I practiced hunger tolerance for my 2nd Beck Reboot. I really didn't want to do it but I have NO Choice! emoticon
I ate breakfast at 7 and didn't get back to the house until 1:30. I wasn't hungry at all and hadn't been hungry since breakfast. I did remember to ask my self several times whether I was hungry or not. I wasn't and I didn't get hungry til 5 when I was preparing dinner.

Hunger used to propel me constantly. Now, I rarely notice it. Right now my problem is wanting to eat more when the meal is over. I want "something" extra at the end of the meal. Definitely desire not hunger, Maybe I would do better with just 2 meals a day so I wouldn't have that desire as often, But, for 2 reasons I am going to continue with 3 meals a day. DH and I are retired and enjoy our lunches together and I know I can learn to handle my desire for extra food after meals using the Beck techniques. I did it for a year without any trouble. I don't know why I desire more food after meals right now, but I will make a change.

I have been eating the same number of calories to maintain my weight as I ate to lose weight, but have had trouble with after meal desires for more and in between meal cravings. I think its time to add 200 calories to my target calories and see what happens. Thank goodness Beck has suggestions for maintenance unlike most other diets.




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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KBEHNKE81's Photo KBEHNKE81 Posts: 11,213
10/12/16 9:11 P

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This is not an exercise I feel I need to repeat, but I will recount my hunger identification experiences today. Being hungry doesn't make me feel uncomfortable,or stresed out, but it does make me feel foggy and confused, so I'm no good to anyone if I'm too hungry.

I woke up very hungry. Dinner ended the night before at 7:00 and breakfast was at 6:45 a,m. That's almost 12 hours of fasting. My tummy was grumbling. A lot. I had a small bowl of cereal with milk - one serving per the cereal box label - and a cup of coffee. Perfectly satisfying.

Starting around 9:45 my stomach began grumbling a little bit, and I noticed the grumbling until at least 10:00 when I resolved to wait until my typical snack time of 10:30. I practiced hunger tolerance and settled down to a work task to wait it out. Next thing you know, it's 11:00. Then I was glad to eat my snack of one granola bar (I call this a "candy bar") and a banana.

I was not hungry at all the rest of the morning or early afternoon. When lunch time rolled around at 1:30 I was only the slightest bit hungry, but I couldn't delay lunch any longer or I would have to miss it altogether. I ate my chicken, rice and peas a little more quickly than usual because I wanted to have time for a half hour workout, too. I did not eat my apple, saving it for later, instead.

When I got home from work at 4:30, I was truly hungry. Time for my apple and a spoonful of peanut butter to tide me over until supper. I still had a desire to eat, so I made myself a cup of herbal tea and began reading the book I picked up from the library earlier in the day.

Supper was uneventful - leftovers and fresh fruit. That made enough for a light meal for all of us - no chance to get too full. I was only a little bit hungry to begin with, but when it's family dinner time, you eat dinner.

Because we often don't have supper until 6:30 or so, I don't usually snack after supper. Tonight (as on most nights) if I feel a little hungry I'll have some tea. If I'm quite hungry and think my hunger will bother my sleep, I'll have a small bowl of cereal that will still fit in my calorie range for the day.

Day 12 is a good day for me.

Edited by: KBEHNKE81 at: 10/12/2016 (21:15)
**Kathleen
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2 Peter 3:9


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10/12/16 5:08 P

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I wrote a long blog on yesterday and today's lessons.

www.sparkpeople.com/mypage_pu
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Edited by: STRONGDAWG at: 10/12/2016 (17:09)
She believed she could so she did.
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10/12/16 1:18 P

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I am purposely choosing to skip this exercise. Hunger tolerance is not an issue for me and my weight is low right now. Skipping a meal would not be a good thing for me at this point. It's more important for me to consume enough calories today. So, that's what I'll be doing.

I routinely fast 11 - 13+ hours between dinner and breakfast and depending on my work schedule will eat 2 meals instead of 3 meals. And, I am not a snacker. And, I do not eat after dinner. So, when I say 2 meals. I mean 2 meals and nothing eaten outside of them. Yeah, hunger tolerance is not an issue for me.

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AZULPAPEL's Photo AZULPAPEL Posts: 207
10/12/16 1:11 P

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I'll be doing this exercise tomorrow. I'll admit, it's not my favorite, lol. But it does drive the point home.

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10/12/16 9:50 A

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I like this day - again realize that being hungry isn't an emergency - no bells and sirens go off, and I need to stay focused.

Every day I am on the verge of making slight changes that would make all the difference in my life.

Don't make todays choices be tomorrows regret

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9/24/16 4:34 P

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Thanks for the feed-back, Kriszta(.Hope you had a good retreat!)
This chapter makes me realize, more than before, that * hunger is not the problem*.and therefore food is not the answer.

Using food for comfort, entertainment, pastime IS the problem.
And of course, some foods can have an addictive effect on me, which is for me the biggest problem.

Thus, looking forward to the next chapter on cravings.

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Congrats to the successful experiment - it is interesting hunger isn't that bad and doesn't last that long, isn't it? Before this experiment I imagined I would be very hungry all day, which is not true. I hope the rest of the evening went well too.

I skipped lunch today too, because I was on meditation self-retreat. Had breakfast at 9 am, dinner at 7 pm, nothing in between. I was hungry only once, around 3 pm, for 10 minutes, intensity 3/10.
Dinner was bacon and eggs with rye bread and beetroot salad. It was not easy to harness the thought "I skipped a meal and have a calorie deficit" - I allowed myself 2 squares of dark chocolate and 2 handfuls of grapes.


Edited by: KRISZTA11 at: 9/24/2016 (14:39)
Kriszta

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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: 1,948
9/23/16 8:16 P

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So i did skip lunch and went shopping instead. This actually frees some time to do other things.
I had a few real hunger pangs around 1:30, and then around 7 p.m..on y way home
Discomfort level was a 3 out of 10 each time. I decided on my supper while on my way home in the bus, prepared it and was really hungry, eating the meat and carbs quite fast with a glass of wine.
Now i have to eat my broccoli , and have a second glass of wine. A little too much maybe, but my food reward.
This is a DANGER zone.....

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I am going to skip lunch today. I share Santanoma and Kriszta's observations.
Hunger is not an ememrency, this i know.
But i also know that the next meal , when i wait too much, can be very tricky and end up in a binge.
I am so glad i read your observations BEFORE i started the experiment!
Will report later.

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Good for you!
This experiment was an eye opener for me, as I had never skipped a meal or snack in my life ever, and was worried if there was a risk I have to : )
I agree, the next meal is just as important as the observations during the experiment.
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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SANTANOMA11's Photo SANTANOMA11 Posts: 296
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Here goes! I'm primed and ready. Skipping a meal is not usually too difficult for me. My problem in when I encounter the 'next' meal. This is where I usually gobble down way too much food, way to fast and before I know it... I am overfull. Today I will do this exercise mindfully and when I reach dinner, I will attempt to take my time and eat only a reasonable portion.

"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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I did Day 12 yesterday and survived. I felt hungry at noon but less hungry as the day went on.
Hunger is not an emergency!

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I have a lot going on this weekend and on Monday so I will do this task on Tuesday...I know if I was to do it today because of the circumstances I would fail.

I have gone without food in the past for long periods of time so I know I can do it and won't starve BUT I need to plan and prepare my mind for it.

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Yesterday I did this step. I had a snack mid-morning, because I thought that I only had to skip lunch, so I don't know if I diminished the effectiveness or not, but I did make it til dinner without eating anything and like many of you, I discovered it wasn't that bad. My discomfort never got above a 4.

While I've tolerated hunger before, it was a relief to know that I could make a concious decision not to eat and not die. Day 13 is today, and it's a little tricky. I'll check in soon to report.

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oops! forgot to check back :) It was fine. I was hungry off and on but it wasn't a problem. I had a normal size dinner so my calories were way down for the day. Not a good every-day solution, but a crucial reminder that HUNGER IS NOT AN EMERGENCY! At least not this kind of hunger.



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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,900
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I am about to do day 12 again. I first did the beck steps way back in 2007 or 2008. I've revisited them several times but didn't do all of the one-time exercises then. This time I decided that even if I don't feel I need it, I will do they all Since I did it before, and had the same experience SPWHITESTONE did, I know I can do it. My only concern is energy levels, and because I usually eat lunch at noon, significant snack at 3-4, and dinner at 7ish, I am making a few adjustments: making sure breakfast is a full meal, and planning dinner for 5:30. So the fast will be 8-8.5 hours.



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SPWHITESTONE's Photo SPWHITESTONE Posts: 669
7/30/12 7:32 P

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I did this today, and what an eye-opening experience. I was very anxious about this task and convinced that I would be uncomfortable all day and that I wouldn't be able to tolerate it. I was so surprised to find that I was fine all day until dinner. At its worst, I felt only very mild discomfort. I feel so empowered now. I never thought it would ever be possible for me to miss a meal and survive. I see now that I'm stronger than I thought!
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Mistakes are the portals of discovery. - James Joyce


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I am excluded from this chapter. I was looking at an old post from 2008 I was controlled by diet and exercise for my diabetes. But things changed since 2010. Now I am on several medications. Tolerating hunger and skipping meals for a diabetic is not advised. Skipping meals and snack can cause low blood sugars. Left unchecked can cause you to become un-conscieuse and get into real trouble. So I will have my regular meals and snacks on time and monitor my sugars. I can still learn something from this chapter. Diabetes is a progressive disease but I will stay on top it.


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 10,003
7/8/12 2:45 A

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I found this exercise extremely helpful both times I've done it. Hunger really is passing and not all that bad. It is so freeing to know you can stand it and you don't have to eat immediately. I've even found lying in bed thinking I'm hungry and have to get up to eat, I don't. The feeling will pass.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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pulled this up cause i will be on this soon.


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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Working on this one. Some days I do well, and others....
Cindi

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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
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MORERED, I sooooo get it! I agree you DESERVE credit.

What was really an eye opener for me on this one is how Dr. Beck had us rate our discomfort rather than our hunger. It made me aware that I can tolerate hunger, even if I don't like it. In the past, I always had a mental rule that I should never get hungry. Not really a conscious rule but I now realize I was living by that rule. Switching to monitoring discomfort helped me see that hunger is really no different than other things that I tolerate, like low-energy days when I have to do things I don't want to do, completing projects, tedious tasks, PMS emoticon , traffic, poor service, etc. I can do it. Huge realization!

Warmly,
Charlene

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



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MAZZYR's Photo MAZZYR Posts: 9,172
1/7/12 6:50 A

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Hi Sosi, for me distraction was key. I find on the days where I have plans and I am distracted by getting ready and life's natural distractions food is not on my mind. I'm discovering that my actions really start with a thought and, lol, when I'm too distracted by activity to think, lol, it's a good thing.

No longer beating myself up and getting back on track without shame is now part of my program. And, l'm so happy you gave yourself credit for trying. WTG!

Mazzy


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1/6/12 11:57 P

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Thanks for the support! But turns out I didn't do it. I tried and then at 145, all I could think about was food and not the work I needed to do. So I reevaluated and decided to get a healthy lunch and not beat myself up about it. Oh well, perhaps, I'll try again on a day when I have more meetings that would distract me.....Regardless I'm giving myself credit for trying!

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Way to go, MORERED! emoticon

Warmly,
Charlene

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



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1/6/12 7:55 A

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I was thinking about skipping this day, but I know I want to do all the days this time....no picking and choosing. Reading everyone's experiences (most being positive!) is helping me get over the hump. If I do it, today is the day since I'll be at work and have dinner out plans for tonight. Yesterday I didn't have lunch until 145 (way later than usual for me) and I wasn't that hungry. So today I'll just have to tolerate no food for a few more hours. I can do it. I will do it!

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TZUZEN's Photo TZUZEN Posts: 285
9/1/11 12:22 A

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I think this was one of the best exercises so far. This experience has served me well. I find it a lot easier to resist eating what was not planned for.

If you're resisting this exercise like I did ( assuming you are medically able to do it), just do it, like the card says.

This really helped me.

Sparky

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February 9, 2013 - Mississippi River Half Marathon

December 1, 2012 - St Jude Marathon Weekend - Full Marathon


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TZUZEN's Photo TZUZEN Posts: 285
7/27/11 8:57 P

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I am completing Day 12. I went for a walk at lunch. I drank 14 glasses of water. Actually I finished my 2 quart pitcher almost two times today.

I was surprised by how I felt as many others here have noted. I just had a reasonable dinner of steamed broccoli, steamed asparagus, some scallops, and a few slices of baguette. I feel sort of hungry but not like I'm starving. I might have a snack later. Or not.

It was eat to see that my desire to eat waxed and waned. I guess the card Just Do It Anyway is in the list for a reason!

I'm glad that others here have resisted doing some of the days but sucked it up and done it anyway. I realized today that it was just one day. I'm a scientist so I was curious about how I would feel as the day went on - the experiment of one routine.

While I technically don't start my "diet" for a few days, I'm already living on it. I figured it would be a good warm up.

Good foum btw.

Sparky

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February 9, 2013 - Mississippi River Half Marathon

December 1, 2012 - St Jude Marathon Weekend - Full Marathon


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Ahhhhhhh! I think I am dying of starvation! Just kidding! But I do want to eat. It is crazy how much you wanna eat when you are telling yourself not to. I know that I said was wasn't going to do this step but I did a rewind and decided to do it. I need to do every single step because I really want to do this this time! Be bessed, Dawn

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7/3/11 10:50 P

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I skipped this step because I regularly fast so I already knwo that I am able to go 24 hours without food. I am just going to move on to step 13. Be blessed, Dawn

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3/29/11 6:05 A

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When I had a small, 200-300 calorie, early breakfast and also a brunch that is 300-400 calories; on several non-sequential days; did strength training but not a bunch of aerobics; I didn't even think about eating until 3PM and was fine with well-under 500 calories then. A small dinner was all I wanted, too.

This seems to have broken my fat-craving cycle. I can have a couple of eggs early in the day and then just a bit of oil on some grains/beans satisfies me. When I was a G-body type, I could not eat fat before 10 AM else my appetite would not quit all day!

I still drank plenty of water and was busy with tasks that interest me.

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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 8,082
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Cool!

Sparkfully Yours, Judi

Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!


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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
3/25/11 2:46 P

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I was afraid of this challenge, but I did it anyway yesterday. Really interesting! After eating my usual breakfast (greek yogurt with fresh blueberries and almonds) I found that I wasn't hungry all day. Even by dinnertime I was still just vaguely thinking about eating. I had a healthy small dinner and it was just right.

How could I have missed this all my life? I've been so afraid to be hungry that I've eaten to avoid it but it wasn't necessary. How sad! I didn't have to get this fat. But this may be my way out -- just listen to my body, always.


Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 10,003
1/24/11 9:25 P

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Day 12 Tolerating Hunger was eye opening for me. For the past 2 years I lost a lot of weight by very carefully eating often small meals and avoiding hunger like the plague. The few times I did accidentally let myself get too hungry I found it triggered a binge. So I was scared about this exercise.

It really wasn't that hard and I felt pretty good that I could do it without problem and without triggering a binge. Like a previous poster commented, I knew it was the activity of the day. A surprise might be more challenging, but today was not difficult. Yesterday paying attention and tracking my hunger was useful as well. I will finish Beck, but may come back and do this again. I didn't track each hour as well as I should have. Yesterday I did very good with the tracking. Today I was really focused at work and forgot to track hourly.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 8,082
1/19/11 8:37 A

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Thanks. I hope today will be much better. I did plan my food for breakfast, lunch, and afternoon snack, to be able to take everything to school. And then I know that these are my only foods. That usually is OK for me.

Sparkfully Yours, Judi

Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!


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AJEHLY Posts: 27
1/19/11 7:03 A

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Thanks, Judi. I would say it's definitely easier to tolerate hunger when it's the planned activity for the day, so I'm sure it will be a different challenge when it surprises me -- but it was a nice reminder.

Sorry you had a rough day -- here's hoping for a better one today!

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AJ

Please add me as a friend if you'd like to read my SparkPage. I'm not really THAT private, but I don't like people who aren't on SparkPeople to Google my blog.


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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 8,082
1/18/11 11:47 P

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It is encouraging to hear that this went well for you. It is not always easy to realize that being hungry is not going to kill us! (I did not do great with my eating today...)

Sparkfully Yours, Judi

Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!


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AJEHLY Posts: 27
1/18/11 7:14 P

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I worked on this day today -- skipped lunch and logged my discomfort. It was really helpful to compare the hunger to things that are actually quite uncomfortable (like injuries or dental work) and see that it never got past a 3 on my list.

I am especially proud of myself for sticking to my planned dinner, even though I still felt ravenous when I was done. It was a pretty high calorie dinner for me (on purpose), so I knew it should be enough, but it definitely didn't feeke it. Now it's 30 minutes later and I feel much more satisfied. Typically when I've skipped a meal or fasted during the day, my evening is full of overeating, but not tonight. So, yay me!

I am going to practice hunger tolerance more often -- I made up a response card for this. I'm sure my boyfriend would appreciate it since I get all cranky on him if we don't eat during my usual time window.
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Please add me as a friend if you'd like to read my SparkPage. I'm not really THAT private, but I don't like people who aren't on SparkPeople to Google my blog.


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JUDI_CUTIE's Photo JUDI_CUTIE Posts: 8,082
12/17/10 2:15 A

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For over a year, I had forgotten to practice this one. I was still tracking and eating "OK" but if I got hungry, I went and found something to eat. Then a few months ago, I tried to really wait it out and tolerate hunger more often, and it really made a difference. I lost a few pounds.

Then life got really busy again. I'll say, this whole Beck thing really works when I give it enough of my energies, but when I let it slide, I forget things like tolerating hunger...

Keep on working at it, right?

Sparkfully Yours, Judi

Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!


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THENEWSHANNON's Photo THENEWSHANNON Posts: 498
11/30/10 12:06 P

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This was a tough one for me - I used to skip lunch and then overeat for dinner all the time. It took three tries to get this day right, but I'm glad I did it.

"It's a choice. Make a different choice." -Jillian Michaels


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (226,426)
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9/7/10 10:43 P

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Just a follow-up note: this is REALLY helping me. After a few days of practicing hunger tolerance, I have less of an urge to eat every time I get the notion or feel a little stomach rumble. I used to feel compelled to eat right away whenever I felt a twinge of hunger, but I know now that I won't starve. Eating had become quite a reflex... a reflex for empty stomach, for boredom, for anxiety, for anger. I think I'm learning to manage myself better.

Anuschka
PST - San Francisco Bay Area


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (226,426)
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9/5/10 11:40 P

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I have been practicing this at work during the week. I don't have ready access to snacks, so I make sure that the only meal I eat is lunch. I eat at the same time every day. I eat a big breakfast at 6 am and then eat again at 11:30. Some days my stomach growls and I really feel hungry, but most days I just have the desire to eat. I remind myself that true hunger is not an emergency and the physical sensation is perfectly normal and is a good thing (my body is operating properly!). Waiting an hour or two before eating is not something that will kill or harm me. This is feeling is my friend not my foe... it will keep me from overeating.

Anuschka
PST - San Francisco Bay Area


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FAYE000's Photo FAYE000 Posts: 2,033
8/27/10 7:19 P

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I did hunger tolerance yesterday.
I ate breakfast and did not eat anything else until dinner with a total of 1,002 calories for the day.
I have fasted many times and skipping a meal usually does not phase me.
Yesterday I thought I would starve before dinner. I did not starve. I had no emergency. Everything was okay.
My menu was made and I followed it.

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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,293)
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8/6/10 3:58 P

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Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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OLDOWL's Photo OLDOWL Posts: 116
8/6/10 11:13 A

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I'm afraid this didn't have an affect on me. Before 2003 I never ate breakfast or lunch. My meals started after work at about 5PM. Then I would graze all night. This aside I do know the difference between hunger, cravings and desire. Of course my biggest problem is desire. I have to work on that a lot!

Carole from Ohio


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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (114,293)
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5/30/10 8:53 P

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Since I have diabetes Beck suggested that I skip this exercise. though it probably would be useful for me. But I want to stay healthy. Diabetes can put you at risk for low blood sugars or high reading if you do not eat by some kind of schedule. or a whole bunch of other crud.


Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.

PAT FROM NC


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MAZZYR's Photo MAZZYR Posts: 9,172
4/8/10 2:00 P

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Today I'm re-visiting Day 12.

On Monday I practiced hunger tolerance. I ate breakfast and did not eat until dinner. I again acknowledge that hunger is not an emergency for me. I did an activity with friends that I enjoyed and food was not an issue.

Today I had the *desire* to eat shortly after breakfast and was effectively able to postpone eating until lunch.

Mazzy


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DOWNHOMEDIVA's Photo DOWNHOMEDIVA Posts: 262
3/26/10 1:40 P

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I just recently posted a blog about this! Check it out on my Sparkpage!


Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it. ~William Durant


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FITJANE's Photo FITJANE SparkPoints: (4,552)
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3/26/10 11:07 A

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I was hungry all night. But I have figured out that the days I feel the most hunger, I am usually down a pound the next day! True again this morning! So I look at it as a positive sign!

You haven't failed unless you quit trying.


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DOWNHOMEDIVA's Photo DOWNHOMEDIVA Posts: 262
3/24/10 6:08 P

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Hello Hunger...you do not control me!


Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it. ~William Durant


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DENALOU18's Photo DENALOU18 SparkPoints: (0)
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3/15/10 3:26 P

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I seriously want to run screaming the other way on this one, but tomorrow will be it! No snacks, no lunch. Repeat after me...this is good for me...this is good for me...


Dena
"Someone who is busier than you is running right now!"


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ANNANN63's Photo ANNANN63 Posts: 2,241
3/1/10 5:54 P

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This doesn't apply--I never get hungry.

Annie
Central Florida-EST


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SMALLKELLY's Photo SMALLKELLY Posts: 77
2/25/10 9:56 A

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I used to think that I just couldn't function if I was too hungry. I like what Beck said that if you feel hungry just get busy and you'll forget. It is true. We're not talking about starvation - only hunger. No big deal. (Or so I say no big deal. That is one I'm going to have to say to myself over and over again.)


Happiness. Enthusiasm. Optimism.


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