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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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12/7/17 4:25 A

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I'm glad it went so well - congrats to doing the experiment properly, despite being anxious about it! I imagine it will spare some future stress, so good to know hunger is not increasing all time, and goes away by itself.
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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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BEATLETOT's Photo BEATLETOT Posts: 9,322
12/6/17 7:10 P

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Terrific!!! This is really one of the most eye-opening activities in the book. I always love reading about people's experiences with it.

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


 current weight: 136.0 
 
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DIROB57's Photo DIROB57 SparkPoints: (83,056)
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12/6/17 6:56 P

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@KRISZTA11 Well, it is nearly 6pm where I live and supper is ready....and I made it!!!

I got really hungry and my stomach was growling about every 2 hours from lunch on, but then it would pass and I'd be fine. My discomfort never got above a 4 and was lower than that much of the time. I sort of panicked when I felt really hungry around lunch because I didn't see how I would make it until supper, but hunger really does pass.....and I learned that it is true that just because you are hungry, you don't have to eat! A good lesson to take along the maintenance journey.

emoticon emoticon

Edited by: DIROB57 at: 12/6/2017 (19:40)
Highest Lifetime Weight: 165.5 lbs on 3/12/15
Joined SparkRecipes Feb 2009, but first tracking of food & weight on SparkPeople was 12-28-2010 - 154 lbs
Original Goal (2017): 137 lbs with a +/- 2% maintenance range of 134.26 - 139.74 lbs
New Goal Weight (2018): 135 lbs with a +/- 2% maintenance range of 132.3 - 137.7 lbs

I reached my goal weight of 137 (or below): 11/10/17 (this is when I began tracking Maintenance)





 current weight: 135.4 
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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12/6/17 2:06 P

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Feeling rebellious is a good sign: you do think it over seriously.
I can relate... I had never skipped a meal before this assignment so it was weird.
I hope it goes well!
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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


326 Maintenance Weeks
 
0
85
170
255
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DIROB57's Photo DIROB57 SparkPoints: (83,056)
Fitness Minutes: (122,228)
Posts: 1,789
12/6/17 11:54 A

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I"m a little nervous about skipping a meal and I'm way past nursing my babies. LOL I've committed to skip lunch today but not the afternoon snack around 3pm....maybe I will skip it and go all the way to supper and maybe not. I think I'm afraid of the headache more than the hunger. I skip meals sometimes because I'm not hungry but it feels weird to have someone else tell me I should! Maybe I'm just being rebellious again....that seems to happen alot with these Beck assignments. :/ I benefit when I do as instructed in the book, but I often don't want to do it at first! I think I'm a reluctant Beck Trekker!

Highest Lifetime Weight: 165.5 lbs on 3/12/15
Joined SparkRecipes Feb 2009, but first tracking of food & weight on SparkPeople was 12-28-2010 - 154 lbs
Original Goal (2017): 137 lbs with a +/- 2% maintenance range of 134.26 - 139.74 lbs
New Goal Weight (2018): 135 lbs with a +/- 2% maintenance range of 132.3 - 137.7 lbs

I reached my goal weight of 137 (or below): 11/10/17 (this is when I began tracking Maintenance)





 current weight: 135.4 
 
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157.875
150.25
142.625
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,735)
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11/10/17 10:31 A

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Hi - thanks for your comment. I've just realised that my profile picture is a bit out of date (I've just changed it). I am still breastfeeding, but I am at the point where I am desperately trying to wean an almost two year old! Breastfeeding worked really well for us and I am an awkward position where I am feeling ready to stop and he wants to carry on. He's a good eater of solid food, but when unwell always returns to breast-milk.
So, I don't think that fasting would have a negative effect, as I've been doing it for so long.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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11/10/17 10:28 A

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Sunshine, you are not behind at all - one day per chapter is great progress, for some chapters even 2 days are not enough.
These Beck Day message boards are used all the time, by single readers or by groups - pace is up to you!
emoticon

I agree with Kathleen, it may be better to do a modified version of this day or skip entirely if you are anxious about it. Don't worry, there are no more skipped meals in the program!

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


326 Maintenance Weeks
 
0
85
170
255
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,092
11/10/17 8:09 A

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Hey Sunshine - I admire your dedication to going all-in on the Beck trek, but if you're nursing, I'd recommend just sticking to your regular plan. Yes, skipping one meal is probably no big deal. And yes, the prairie women went hungry a-plenty (and sometimes they or their babies died on the prairie). But if you're nursing successfully, you really don't want to do anything that could mess it up. Plus, if you're "weirdly nervous" and get stressed out about it, you sweet little baby may pick up on that and get all out of sorts, too.

As a compromise, maybe you just want to plan a day where you postpone breakfast for an hour or two rather than fasting and skipping a whole meal. Or you can always come back to this day on the next Beck Trek round.

Take care!

**Kathleen
___________
2 Peter 3:9


SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,735)
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11/10/17 7:15 A

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I realise I'm behind with all the comments!

I note the woman writing about being pregnant. I found myself wondering if skipping a meal was wise because I'm breast-feeding! In my case, I think it will be fine.

I've planned my day to skip a meal. Weirdly nervous about this one. I'm not at all comfortable about skipping a meal.

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BEATLETOT's Photo BEATLETOT Posts: 9,322
10/27/17 9:32 A

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Okay, you convinced me. I was mostly there already. I told my husband that pregnant prairie women had to skip meals, and they still had to do manual labor, too, and he said in an uncharacteristically exasperated way, "Yes, and they often LOST their babies!" It's so weird how your entire mindset changes when this whole kid thing happens.

I've done this one twice, so I'll read through my notes from it, and try to relive it, and of course, read all y'all's comments.

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


 current weight: 136.0 
 
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JUNEPA's Photo JUNEPA Posts: 12,461
10/26/17 8:09 P

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I would not do Day 12 if I was pregnant just to be cautious. It is not likely to cause a problem to the baby as it is only one meal but I would err on the side of caution. This is probably the only Beck day you can't do and there are 41 others

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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BEATLETOT's Photo BEATLETOT Posts: 9,322
10/26/17 7:13 P

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I need Day 12 advice, please!!!

I'm pregnant. I don't want to just make an excuse to not do Day 12, but I can't tell if this is a legit medical reason why I SHOULDN'T. I think I'm leaning toward that I shouldn't, but again, I can't tell if this is the right call or if I'm just being a baby about the baby.

What do y'all think?

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


 current weight: 136.0 
 
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,092
10/17/17 11:45 P

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Good points especially in your last paragraph when you talk about hunger not damaging our bodies. I never really thought of thirst and hunger in terms of damage. I always think of them in terms of discomfort. Thanks for the food for thought.
(See what I did there.) emoticon

**Kathleen
___________
2 Peter 3:9


JUNEPA's Photo JUNEPA Posts: 12,461
10/15/17 3:47 P

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If I want to lose weight, I need to be in a negative energy balance, I need to take in less calories than I burn, and that means sometimes I will be hungry. So if I want to lose weight, I will have to tolerate some hunger.

I enjoy this day. It is easy to skip one meal, plus I am not usually hungry at lunch time anyway. It is much harder to tolerate some level of hunger steadfastly day after day, which is what I need to do if I want to reach goal weight.

I had a very busy day, which helped in not feeling hungry. Coincidently this time and another time on Beck Day 12, I had a CrossFit class at 4:30 - 5:30. The first time around, I was a bit worried about working out hard and being light-headed, but it wasn't a problem. I felt fine, light and strong. I think that because I am eating better, not eating simple carbs, eating complex carbs only for breakfast with protein and coconut oil, and eating only protein, healthy fats and vegetables and fruits for lunch and supper and eating 3 meals a day with no snack.

My last trek epiphany still holds
We are never as hungry as we are thirsty. I think that is the realization Beck wants us to come to. We can damage our body by not drinking enough water in a day, we can't really damage our body by not eating for a day, we have reserves right in our body (fat) Unless we have not had food for many days, our body is not damaged. So that is why for us, hunger is not an emergency and we can wait for our next nutritious planned meal and if we want to lose weight, we can eat a little bit less, lose weight slowly by being in a negative calorie balance and burning fat.

Edited by: JUNEPA at: 10/15/2017 (15:52)
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: (108,891)
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10/15/17 4:36 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


326 Maintenance Weeks
 
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85
170
255
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BMASSIE3 SparkPoints: (13,580)
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Posts: 39
10/14/17 9:48 P

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This went better than I had expected.

Finished breakfast at about 8:00. From 8:00 to about 11:30 did chores around the house and got ready to go to work. Had no uncomfortable feelings until about 2:00 p.m. while working, but was engrossed in my work so only registered about a 5 although my stomach was grumbling, less uncomfortable than a 6 - trying to sleep in a hot and humid room after a tropical storm has taken out the electricity and much less than an 8-childbirth. By 4:00 p.m. hunger pains were gone, at which time I took a spontaneous walk around the employee parking lot. Got home and about about 7:00 p.m., was feeling slightly hungry say about a 2.5 and had dinner at 7:30 p.m.

The hunger was manageable and in time the uncomfortable feeling went away. Good lesson.

WALKMAMA's Photo WALKMAMA SparkPoints: (34,805)
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10/14/17 7:50 A

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This day gives a lot of insight. For this time, I noticed that skipping lunch did not cause any hunger pangs. What I did have was the anxious/nervous sensation that I detected and described in Day 11.

Monica

Central Time Zone


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (146,930)
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10/13/17 7:52 A

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It was wonderful to do this exercise and not have a problem with it. I had very little hunger during the day and I used it to explore the feeling of hunger since I have lost touch with it recently. I embraced the hunger as part of the human experience and knowing it wasn't an emergency I let it go.

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


 current weight: 14.0  over
 
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,092
10/12/17 9:34 P

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I updated my Hours of Trial via a blog since it got kind of long.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420905


I enjoyed reading all the posts and blogs. We are a reflective bunch and have all learned so much ourselves and also from each other. We're amazing (if, perhaps, a bit hungry today)!

emoticon

Edited by: KBEHNKE81 at: 10/12/2017 (21:55)
**Kathleen
___________
2 Peter 3:9


1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (251,628)
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10/12/17 6:27 P

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I often skip lunch -- opting for a mid-afternoon snack around 3 pm when the hunger pangs start. Since I had some dental work mid-morning, I decided today would be the day to wait until supper time and forgo the mid-afternoon snack. It's nearly 6pm and I'm hungry but I can wait another 30 minutes or an hour. I'll be okay.

I don't have a problem dealing with hunger. I have a problem with emotional eating, especially when Im bored, stressed, or around some of my "trigger" foods such as nuts, cheeses, chocolates and sweets. Fortunately, I've purged these items from my pantry and frig. My issues with food is in my head, not my stomach.




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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,093
10/12/17 6:20 P

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I did not suffer from hunger during the day. (hunger was mild and fleeting for no more than 3 min. at 11:30 and then maybe for a minute around 3 p.m.) As per Beck I had a busy schedule that gave me another focus
I did bring nuts and raisins and rice cakes with me, just in case I would not be able to function at work.Did not need it.

When I got home at 5:30 (earlier than usual), I did not want to risk waiting any longer, so I had a nice and comfort food type supper.

It is 6:15 now. The evening can prove dangerous. I will have to remember that hunger,- if this is it-, is not an emergency, or more likely, that i do not need to eat for entertainment.
My challenge is going to not eat anything tonight.

Herb tea helped me at work.
I hope that it will help me tonight.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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10/12/17 3:05 P

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Oh and I'll link here a few great D12 blogs, so that we can find them easily later:

WATERMELLEN
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420539


ONEKIDSMOM
www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=64
20312

and
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420532


QUEENOFTHEFOREST
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420685


SWEDE_SU
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420787


I hope you don't mind I out the links out here - if you do, please let me know and I remove them!
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


326 Maintenance Weeks
 
0
85
170
255
340
KBSPARKY's Photo KBSPARKY Posts: 154
10/12/17 2:54 P

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Just a mid-day check-in. After making excuses for why today shouldn't be the day, I decided to go for it. I haven't eaten since breakfast. I almost had lunch because I made last minute dinner plans with a friend that will have me eating dinner two hours later than usual for me. I decided to stick with the plan and not eat until maybe 4 or 5 and keep monitoring how I feel.

I can definitely tell that I don't love it... it's giving me a headache. And I feel hungry - but that doesn't bother me so much. The headache I am not really fond of.

Glad I am giving it a go though.

x


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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10/12/17 2:35 P

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Living in Europe, I'm many hours ahead of you so I can report I finished Day 12 experiment!

I made a new discomfort chart:
0 walk outside
1 wait in queue
2 sit in traffic jam
3 I'm late from an appointment
4 angry arguments
5 knee pain after sitting 30 minutes cross legged (hurts a lot but I know nothing is wrong and I'm safe)
6 bad sunburn
7 photosensivity after laser eye surgery
8 root canal
9 broken bone
10 childbirth (maximum pain)

Ate my usual breakfast at 9:30

Timepoint___Current level_Range in past hour__Comment
noon-----------0__________0
1pm_______0__________0
2pm_______0__________0 - 1
3pm_______0__________0 - 4
4pm_______0__________0 - 2
5pm_______0__________0 - 3_______________some forgetfulness, eyes dry
6pm ______0__________0 - 1_______________eyes very dry despite lot of water
7pm_______2__________2 - 5_______________slower thinking, irritable
7:30pm____2__________0 - 5 _______________driving home, irritable, impatient

And at 7:30 I got to eat my nice planned dinner: grilled cheese, rye bread toast, microwaved broccoli, a banana and 2 squares of dark chocolate. It helped that I knew what I was going to have. After dinner: I'm pleasantly and mildly full, not hungry at all.

Observations:
-most of the time I was not hungry
-there were spikes of hunger but usually lasted less than a minute
-except the 90 minutes before my dinner, when I felt some hunger almost continuously and it fluctuated between 1 and level 5 - so I can say it wasn't too bad, even at its worst.
-it helped that I had a lunch break, even if I didn't eat: put work aside, and read online news and SP posts and blogs, and drank cold water.

This is the 4th time I did this exercise by the book, before my first reading I never missed a meal, ever, and I was often worried about food, whether I will get to eat on time (I always did).
Now I skip dinner 10-12 times per year, when I'm on meditation retreat and it is not a big deal.
I'm glad I learned this, because it spares me a lot of trouble!

Edited by: KRISZTA11 at: 10/13/2017 (06:58)
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


326 Maintenance Weeks
 
0
85
170
255
340
MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (134,262)
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10/12/17 1:40 P

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This ... along with many, many of Beck's lessons ... was a real eye opener.

Hunger is not a true emergency. Are ya sure????

I don't think I ever knew what true hunger was until this year. I had eaten allll day long for sooo long that the stuffed feeling and I were friends/enemies. Even on all the different diet programs I have followed ... hunger, huh???

I now eat 3 meals a day with NO snacks and can better "hear" the messages my body tells me. Only by purposely missing a meal did I figure this out.

And I didn't ... die!!!!

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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FUNLOVEN's Photo FUNLOVEN SparkPoints: (57,212)
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10/12/17 12:52 P

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I have skipped meals before and thought nothing of it. As a matter of fact, I was so busy Sparking yesterday that I didn't get to breakfast until it was lunch time!

With that being said, we were recently on a bus tour for a week. The food on travel days was horrible. The food in general was calorie laden. I was shocked when one day I saw another couple in our group, both thin & healthy, order Foot-Long Subs for lunch. I was shocked at myself, not them, because I immediately panicked and thought they ordered such a large sandwich because we were going to be missing dinner for some reason. Panicked about food. Me. I couldn't belief myself! I sought out our Tour Leader to see if there was a problem with dinner later. No. She assured me we were going to be stopping somewhere for dinner. emoticon What a relief!

I guess this goes to show that I am not a good at tolerating hunger as I thought I was. On the other hand, maybe I had a little bit of a reason to panic because it is a long time between lunch one day and breakfast the next day.

I am doing our Hunger Tolerance test today. I ate my usual breakfast and I have skipped lunch. My stomach is growling and I have to say I am pretty hungry right now. Time to go look for some distraction!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,093
10/12/17 9:17 A

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Great timing!I woke up hungry but do not have time for breakfast AND lunch. So this exercise solves the problem. And yesrtda's entry by 1-day-at-a time supports my decision to have breakfast and skip lunch.
Will report more about the expeiencce tonight.


Edited by: SERIOUSLIM at: 10/12/2017 (09:17)
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GOING-STRONG's Photo GOING-STRONG Posts: 6,939
10/12/17 9:09 A

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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 reasonably 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 and even more than one. More recently I was in a situation where we were out with friends and I 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 event occur and you are unable to eat.

Update - Recently, I had a colonscopy (yay me!)... and I wasn't able to eat any solid food for over a day... just broth, jello and liquids. I survived just fine and ate reasonably when the procedure was over and I was released.


Rhonda
Seaside, Oregon

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,092
10/12/17 8:05 A

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I'm diving right in today and skipping lunch. I've got my discomfort chart all set. This will be an especially challenging task because we are having a very late supper due to DH's work schedule.

My discomfort chart:
0-watching a baseball game
1-being late for work or an appointment
2-sitting through a long, boring presentation
3-having antsy legs on a long car trip
4-getting lost in Chicago
5-having to "hold it" until the next potty stop
6-dealing with a lingering injury
7-doing taxes and FAFSA
8-having a migraine
9-childbirth
10-That Really Bad Day

time - current level of discomfort - range of discomfort
noon
1:00
2:00
3:00
4:00
5:00
6:00
7:00
I'll update my post after the Hours of Trial. ;-)

Post updated in my blog
www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6420905


Edited by: KBEHNKE81 at: 10/12/2017 (21:38)
**Kathleen
___________
2 Peter 3:9


KBSPARKY's Photo KBSPARKY Posts: 154
10/12/17 8:03 A

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I was going to postpone Day 12 to a more optimal day next week but after reading blogs and comments from other trekkers, I decided I'm maybe making excuses. So I'm going for it today. emoticon

x


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CASSIE425's Photo CASSIE425 Posts: 104
10/2/17 3:23 P

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This is the day I am on. I am actually going to work on the hunger tolerance, differentiating between hunger, cravings and desires for three days, with Day 12 officially being Wednesday. So far so good. I'd ready ahead on the Workbook, and listened to the audio book, so I was already practicing talking to myself about the differences. For example, right now, I am not hungry, but I'm a bit bored. So I want something (mints in boss' office, but I am not going to partake).

Wednesday will be my Day 12 officially because on Wed I am flying cross country on Southwest. I will decline the peanuts and just drink water or tea when offered. I'll have a big breakfast and then skip lunch, as the book suggests, taking dinner in the Dallas airport between flights.

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AURA18's Photo AURA18 Posts: 8,135
9/10/17 9:10 P

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Day 12: Practice Hunger Tolerance - I have been doing this for 7 days. Hungry? Good, hormones are working... wait till next meal. Careful when tired & stressed - increases hunger and decreases satiety hormones. Find distractions: Water * Walk * Meditate * Rest (eyes closed)

Edited by: AURA18 at: 9/10/2017 (21:20)
KRISZTA11's Photo KRISZTA11 SparkPoints: (108,891)
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6/1/17 3:37 A

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

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


326 Maintenance Weeks
 
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GOAL120A's Photo GOAL120A SparkPoints: (17,958)
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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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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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LDYHAZ's Photo LDYHAZ SparkPoints: (51,689)
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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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4/21/17 2:30 P

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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


326 Maintenance Weeks
 
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85
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BEATLETOT's Photo BEATLETOT Posts: 9,322
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: 3,789
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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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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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

Central Time Zone


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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!
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


326 Maintenance Weeks
 
0
85
170
255
340
UPTOIT59's Photo UPTOIT59 SparkPoints: (260,181)
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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: -1.4  under
 
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3/13/17 4:44 A

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Great job, everyone!
emoticon

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


326 Maintenance Weeks
 
0
85
170
255
340
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (251,628)
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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


326 Maintenance Weeks
 
0
85
170
255
340
UPTOIT59's Photo UPTOIT59 SparkPoints: (260,181)
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Posts: 328
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: 2,093
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: (134,262)
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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.

emoticon

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


326 Maintenance Weeks
 
0
85
170
255
340
AURA18's Photo AURA18 Posts: 8,135
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.

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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: 6,404
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
Pacific Time Zone
______________________________
NEVER FORGET


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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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emoticon

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


326 Maintenance Weeks
 
0
85
170
255
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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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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


 current weight: 136.0 
 
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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




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


326 Maintenance Weeks
 
0
85
170
255
340
DAISYBELL6's Photo DAISYBELL6 SparkPoints: (146,930)
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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


 current weight: 14.0  over
 
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,092
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


STRONGDAWG's Photo STRONGDAWG Posts: 1,504
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
blic_jour
nal_individual.asp?blog_id=62
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Edited by: STRONGDAWG at: 10/12/2016 (17:09)
She believed she could so she did.
- R.S. Grey


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JEANKNEE's Photo JEANKNEE Posts: 18,597
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.

Jeanne
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Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 116 (+/- 3% = 112.52 119.48)

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD


182 Maintenance Weeks
 
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