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DIROB57's Photo DIROB57 SparkPoints: (82,754)
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12/5/17 1:30 P

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This is my first Beck trek so this is all new to me and I find myself bucking up against some of the concepts....that is likely a red flag to an area where I struggle. lol Today is one of those areas...Day 11: Differentiate between hunger, desire & craving....what do I think about this?

I tend to eat because I 'should' sometimes...like I finally ate breakfast today around 10:30am not because I was hungry but because it was past time for me to eat. Perhaps having coffee first thing dulls my appetite?? I don't really feel like I was wrong to eat this morning, but I do see where in the evening, it is especially important for me NOT to eat just because I think I should eat a snack after supper or that is my habit to do so...that is probably my biggest weakness EVEN IF I appear (on paper) to have the calories for it. I have learned that if I am TRULY HUNGRY after supper (even if on paper it looks like I've eaten enough) I am fine to go ahead and follow my body's signal to eat...I won't gain weight from that & will often weight less the next day. So, it is logical that the opposite is true as well.... if I am NOT truly hungry, that should be a red flag to proceed with caution and think long and hard before eating after supper even if I think I have the calories to do so!

Edited by: DIROB57 at: 12/5/2017 (13:32)
Highest Lifetime Weight: 165.5 lbs on 3/12/15
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)





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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,726)
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11/9/17 3:53 A

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What I found interesting about this chapter was the idea of 'desire'. I've often thought about food in terms of hunger and craving, but never as desire. This is a nice new term for me to add to the questions I ask myself before I eat.

I'm looking forward to jotting down how full I feel before, during and after eating. I think it will help me to eat more consciously. Right now I can hear my stomach starting to rumble and must be at about a 6 - time for breakfast!

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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/17/17 11:31 P

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You made insightful observations, June. You have the tools to get where you want to be, and a team of supporters to help you. Keep on making the good decisions.

**Kathleen
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2 Peter 3:9


JUNEPA's Photo JUNEPA Posts: 12,459
10/15/17 3:13 P

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I gained awareness about the hungry feelings and their differences in the first Beck Trek. I remember being interested in Beck because of some other Sparkers (who were successful at reaching goal weight and maintaining it) talking about it. When I only thought simply about hunger, I thought I should be responsive to what my body is telling me, I shouldn't overpower my body's survival instinct that was telling me to eat. I shouldn't be trying not to eat when my body was telling me to eat. Now I realize that not all that feels like hunger is actually the signal that my stomach is empty and that I should eat. There is the complicating desire (gluttony- not particularly hungry but eating because food is around) and craving( physiological and emotional intense desire to eat - in my case it can be intense or low-grade persistent) Only hungry needs to be responded to with eating. Furthermore, 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 I will be hungry. So if I want to lose weight, I will have to tolerate some hunger.

This being my third trek, I now know my hunger patterns. I usually wake up feeling slightly hungry, as I get busy I forget about feeling hungry, I have a very satisfying breakfast and am not hungry at lunch time, but I eat anyway my planned lunch. About 3 to 4 pm I start feeling hungry, I am usually am busy from 4-6 and don't feel hungry any more, I feel hungry again about 6 I eat supper at 7 and I feel slightly hungry until I go to bed.
I rarely feel ravenously hungry, unless I miss 2 meals or I eat less than 1000 calories the day before. With feeling somewhat hungry sometimes but seldom feeling intensely hungry, I should be able to motivate myself to push through and stick to my food plan and reach goal weight. Every once in a while, I haven't identified the trigger yet, or the time cycle, I feel cravings and I want to eat whatever and as much as I want, I don't care, I want to feel the intense pleasure food can give and think of my sticking to the plan as grey and mediocre in comparison to what I can feel if I eat a lot of whatever I want. Lately I have felt very satisfied sticking to the plan, may that continue until I reach goal weight, and hopefully I will identify the pig-out trigger and time cycle by endeavouring to stay aware of how I feel and what is going on before it happens.


Nov 9 update - I have found one very big trigger to giving in to cravings and eating way too much - not getting enough sleep. If I am tired, I am easily subject to feelings rather than reason, and I am seeking comfort, and if I have some difficulty with any thing during the day, I just want to relax and eat. When I am rested, I usually quite easily deal with and push through difficulties.

Edited by: JUNEPA at: 11/9/2017 (23:14)
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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10/14/17 1:04 P

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Monica and Kathleen, I am there too and am very encouraged by your posts. We can deal with this.

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10/14/17 12:09 P

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So encouraging! Thank you, Kathleen.

Monica

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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/14/17 11:18 A

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Monica, I'm in the same boat with you as far as anxious feelings fluttering around in my tummy and nudging me to reach for food. While I still have a ways to go to manage this 100% successfully, I'm making progress and getting better with practice.

**Kathleen
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2 Peter 3:9


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10/14/17 7:36 A

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I completed the chart to monitor my hunger two days ago. There were periods in the day where I had what I describe as an anxious/fluttery feeling. I often think about eating something in response to those sensations and these sensations are not a sign of hunger. I labeled it as desire/nervousness. My conclusion from this exercise is that a cause of overeating for me is a reaction to stress. I can use that awareness to improve my thinking.

Monica

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10/12/17 10:04 P

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I only did this part way today, lunch and snacks. I'm going to repeat tomorrow.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Did Sun Salutations this morning and gave myself credit.
-tracked lunch and morning snack to determine hunger, desire, and cravings, will do the whole day tomorrow.

Update - tracking hunger, desire and cravings, did all this for all meals today and noticed that even though I was hungry, at a level 8 for lunch and dinner, by halfway through (eating slowly, mindfully and sitting down) I was at about a 3 and no longer hungry. When meal was finished could have eaten more, level 1, but didn't, I had finished what was planned. 20 minutes later was down to 0.

Edited by: BMASSIE3 at: 10/13/2017 (20:24)
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10/12/17 7:33 A

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The only time that I feel really hungry is in the morning before breakfast. If I have a meal with sufficient protein and fiber, I'll skip lunch or just have a small snack around noon. I'm not too hungry (5 on the hunger scale) in the evening for dinner but this is the time of day where I'm prone to emotional eating.



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10/12/17 7:07 A

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Hiya team! I did this one part way yesterday and am doing it again today. I read a lot of your blog posts which I found really helpful for this topic. Next week I'm skipping a meal on Tuesday.

x


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10/12/17 6:34 A

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Oops! I am going to be off by a day now with the group reading. I created my chart to carry with me and then forgot about it once I got to work. I will be complete it today. I do not want to skip it because this exercise and the following exercise give great insights.

Monica

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10/11/17 10:24 P

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This was a true eye opener when I went through this before. I have been practicing this lesson for months and months and feel like I have a better grasp of physical hunger.

This one will take more dedication on my part.


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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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
10/11/17 10:18 P

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This is an exercise I will have to repeat. This morning I was so full from yesterday's overeating that I did not feel like having breakfast.

Lunch: my hunger got to a 8.I had been busy walking and exercising and was able to let that feeling come and go. But by the time i ate, I was ravenous and had trouble ,in fact could not stop in the middle of the meal.I was feeling full and hungry at the same time. I know it does not make Beck sense. My understanding is that when I am too hungry, it is hard to stop and wait for the 20 min for the satiety to set in.I see a difference between feeling full and feeling satiated. In my opinion, full is about the stomach, satiated is about blood sugar levels.

And then tonight, same problem. I guess I have to find the thin line between "hunger is not an emergency"which is true, and getting to the table in a state that gets me to eat too fast, which is not desirable.

Also, I have to eat enough, more than 1600 cal if I don't want a "rebound"

Edited by: SERIOUSLIM at: 10/11/2017 (22:42)
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SWEDE_SU's Photo SWEDE_SU SparkPoints: (154,133)
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10/11/17 8:19 P

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i had some aha moments regarding hunger, desire and craving yesterday, before reading this chapter - i blogged about them here:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420340


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




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10/11/17 12:55 P

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I didn't sleep well last night so I got up late today at 8:30 and here I still sit at my computer and it is 12:45 p.m. I had my morning coffee. My stomach was grumbling. I think I got distracted with my Becking and my stomach has since quieted down with the passing of time. I know this is waaay too long to go without eating, but I oh so wanted to catch up with everyone here. Now my stomach, although quiet, is feeling quite empty so I'm headed for lunch after this.

I know the definition of hunger, desire, and craving. My problem is stopping long enough to recognize what is going on with me. Yesterday I practiced slowing down while eating. I set the timer for 10 minutes and stuck to it for breakfast and lunch. Last night we had a family dinner at a local restaurant and I was distracted so I forgot to time myself. I did do a self-check though against where everyone else was in finishing their dinner and I discovered that 2 people where finished, one person was almost finished like me, and the 2 seniors who the dinner was in honor of still had about 1/3 of their food to eat yet. So I think I did pretty good.

I am giving myself credit for holding off on my one glass of wine until my dinner arrived while everyone else had pre-dinner drinks. I am giving myself credit for sticking to what I had planned to eat. Near the end of my Steak Salad I did notice I was full enough, but since I only had a few bites left I finished it all up. And this is exactly what I need to work on - stopping when I sense my fullness. Hoping this Beck review will help me with this and I think that timing my eating so I slow down will help too!



Sue

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LIVE-BREATHE-ENJOY LIFE!
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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/11/17 8:20 A

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My entry grew too long, so I turned it into a blog.
It was a very aware eating day for me.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6420554


Edited by: KBEHNKE81 at: 10/11/2017 (20:52)
**Kathleen
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2 Peter 3:9


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10/11/17 6:40 A

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Kriszta that was a helpful post about your experiences. I will also pay attention to my physical experiences. And thanks for the heads up about getting on this early in the day before any meals. I've been up for two hours and I am not hungry at all at the moment. Tea filled me up. Or maybe it was the distraction of reading the chapter, writing the blog and planning nutrients for the day.

Here's my blog about the chapter...on my empty stomach.

http://www.sparkpeople.com/mypage_public
_journal_individual.asp?blog_id=6420297

Mary

Cape Cod and Western Massachusetts

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


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10/11/17 4:01 A

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I started the assignment as planned.
Got up at 6:30, prepared my breakfast (felt moments of level 3 hunger a few times, no rumblings, some empty feeling). Did my run, trampoline jumping and yoga, took a shower - no signs of hunger.
Before breakfast at 9:05: level 0-1 hunger, sensations: nothing at all - mild emptiness
Halfway through breakfast: level 1 hunger, sensations: nothing at all - mild emptiness
At finishing breakfast: no hunger at all, sensations: mild fullness
20 minutes after breakfast: no hunger at all, sensations: moderate fullness, increasing and turning into marked fullness - no drowsiness.

I notice others may have higher baseline hunger levels than I do, maybe due to difference in meaning. If I have no sensation of hunger and no sensation of fullness, that is, I'm not aware of my stomach and don't think of food - this is level 0 for me. And most of my day is 0, except a few minutes.
If my level 0 was a sensation of fullness, that would give me totally different ratings.

Read my Advantages response card twice and D3 East Sitting Down response card once, completed checklist, ate sitting down noticing every bite, did my planned exercise - and gave myself credit for all this!

Edit: update of lunch and dinner:

1pm
Before lunch : 3 - empty, feel like eating
Mid-lunch: 2 - still empty
End lunch: 2 - then suddenly 0 and moderate fullness
+20 minutes: 0 - intense fullness

7:30 pm
Before dinner: 5 - quite hungry for several minutes, a bit lightheaded and irritable too
Mid-dinner: 0 - not full but not hungry either
End dinner: 0 and mildly full
+20 minutes:

I didn't have cravings today, nor desire to eat unplanned things.
I was surprised how hungry I was on the way home after work.

Edited by: KRISZTA11 at: 10/11/2017 (14:42)
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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KATHIC2's Photo KATHIC2 Posts: 46
10/10/17 9:55 P

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I need lots and lots of practice on this one. Today I recognized my eating was driven by desire, not hunger.

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10/10/17 3:03 P

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I'll post twice about this day: this is the night before and I'm going to read the D11 chapter tonight,
so that I can start the assignment before breakfast, evaluating strength of hunger
on a scale of 0 to 10 and describe physical sensations
before meal,
halfway thought the meal,
immediately after meal,
and 20 minutes after finishing.

Ooops, the last times I did this I only recorderód strength of hunger, not the physical sensations! I'll pay attention this time.
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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9/9/17 5:45 A

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Great job resisting cravings and desire!
Nice graphics, thanks for sharing.

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: 8,126
9/8/17 6:34 P

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Day 11: Hunger, Desire and Cravings - Which one? For about 2 years, by reducing carbs & caffeine, I can resit cravings & desire. My cravings are thoughts for a specific food I overate in the past. Popcorn & nut cravings avoided by eating tiny pieces of vegetables one at a time. Desires are seeing food that I want to have in the future. Desires are limited by avoiding TV ads & coupons that still trick me but not as often. I can watch cooking shows and look at cookbooks because I think of culinary art, food is beautiful.

Edited by: AURA18 at: 9/8/2017 (18:42)
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5/30/17 6:36 P

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I am distinguishing between Hunger, Desire, and cravings.
At breakfast, I am not that hungry but eat because of the clock.
At mealtimes, I am hungry at lunch and dinner. My tummy growls, so I am hungry
I have things to do and I don't want to be hungry between lunch and breakfast.

I wrote a response card about asking myself about how I feel before I eat.


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


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4/4/17 2:42 P

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Great observations!
"I mean if you ate three meals that day why would you actually be hungry? " - very true, and I like how you stop and think before eating. Having only healthy stuff at home helps a lot!
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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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,789
4/2/17 10:46 P

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I don't know if it's cravings I am having or just because I've been off work and can stay up later so I get bored. I try to tell myself when this happens that I am bored and I don't need to eat. There was one night I went to the pantry several times because I wanted this bag of popcorn but I knew if I ate it I would go over my caloric intake for the day so I finally resisted. Sometimes I do a great job at this but other times not so much. I know you have to stop and think about what your body is trying to tell you. I mean if you ate three meals that day why would you actually be hungry? What is making me crave food? I ask myself that. I don't have any junk food in the house so what I am actually over eating on is healthy stuff. For example today I didn't eat lunch and went to subway for supper. That was good until we got to Bass Pro and I sabotaged it with chocolate peanuts. :-(

"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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3/12/17 1:44 P

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Wow I am doing well on my dieting but I am always very hungry like an 8 before a meal, it doesn't matter which one and then very satisfied afterward with a 0 but before that meal get out of my way I want to eat!!
I wonder if it is because of all the walking I do? I also weight train a little. I try to do it after a meal so that I don't become overly hungry.
I am also really beginning to identify cravings from real hunger more and more easily.


Carolyn



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3/11/17 8:41 P

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Same here! This exercise helps me calibrate the difference between being truly hungry and having the desire to eat. I do not have cravings very often and did not have any today. I tracked for fifteen hours (on the hour) today and felt like eating for 9 of those.

Monica

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3/11/17 7:32 P

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Like some of you, I'm rarely hungry. If I am, it's breakfast. I tend to eat a smaller portions for lunch and dinner, rarely by the clock, mostly by convenience with a couple of snacks in between. Cravings come along between lunch and dinner for something salty. Late in the evenings before bedtime, I crave something sweet.

My scores for breakfast were 5 - 4 - 0
Lunch 2 - 0 - 0
It's dinner time now and I'm at 0 albeit I had 4 cups of air popped popcorn a couple of hour ago.

Edited by: 1DAY-ATA-TIME at: 3/11/2017 (19:38)

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3/11/17 7:12 P

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I have switched to eating 3 meals a day with NO snacks. I have noted that my hunger level has reduced. Hmmmm????

My goal is to eat when physically hungry.
Stop when physically full.

Ya gotta, gotta eat slow, mindfully and paying attention to just eating to do this.

When you walk ... walk.
When you eat ... eat.

Confucius Cat says.

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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3/11/17 4:51 P

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Hi Sandra, indeed you are lucky that you don't have cravings! They are so unpleasant and hard to resist.
For hunger, I think it is normal to not have much hunger when we got to eat properly in the past few days (in my case, all my life).
Like you, I'm rarely hungry, usually in the morning, before breakfast, but only for a few minutes and very mild. So, I eat by the clock, modified by convenience.
I did two meals for the assignment,
my scores for lunch were 2 - 1 - 0 (but was 3-4 an hour before lunch)
and 1 - 0 - 0 for dinner (but was 3 an hour before lunch).
It is always interesting to see that no harm comes to me if I don't eat immediately when I feel a pang of hunger.

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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YESICAN61's Photo YESICAN61 Posts: 725
3/11/17 4:08 P

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This is an interesting one for me. If I were to wait until I feel hunger I would hardly eat. I tend to eat because it's mealtime.
The desire to eat? Sure. That happens a lot. Usually in response to the sight or particularly the smell of food. I am learning to recognize that desire does not equate with need and to walk away.
As far as cravings go I think I'm pretty lucky. I don't recall ever having a craving the way Dr. Beck describes them.
Not sure where to go from here. When I did the hunger chart last night and this morning I wasn't hungry before I ate, during or after. My stomach felt comfortable throughout. Is that hunger sensation really not there or am I just not feeling it?

Any time spent creating is time well spent!





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Hmmm ... I've rarely been hungry in my life but I misuse the word constantly. I use the word hungry when I desire something. I'll work on changing that and paying attention to what I'm really feeling. I don't feel myself resisting do that's good!
I think some big changes are ahead.

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Day 11 - Differentiate Between Hunger, Desire, and Cravings

It is common for me to finish a meal and want to have seconds and eat more. If the meal is particularly tasty, having that sensation of more more more is very powerful. Food desires occur regularly and are triggered if I have food within my eyesight. As an example, if I'm starting to cook a meal and open the freezer and see a bag of almonds I have an intense desire for a handful. I have rearranged my environment to minimize these distractions and have put as many trigger foods outside of eyesight. I have found that if I avoid having even one of these trigger foods that resistance if much easier. Sugar is one real trigger for me and once it is in my system I am find I want to eat and snack non-stop. Chips are also hard for me to control. If I cave and eat sugary foods or chips, then it easily can lead to more. Keeping my eating to just regular mealtimes is a help as I can tell myself that I will be eating a meal soon and it isn't hunger... just a craving or desire.


Rhonda
Seaside, Oregon

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


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This morning before breakfast I felt hungry, but when I tried to rate my hunger, it was only a 5.
After having eaten enough i am now a 7.
Paradoxically, I am often afraid that if I don't eat "enough" I will be hungry very shortly.
I have to sort this out and hope that today's exercise will help me.

Actually i do not think that I am ever very hungry, even after fasting for a whole day.(even though lately I have had more hungry feelings, probably because i do not overeat)
I sometimes have hunger pangs, but they pass rather quickly.
I will have to really work on this one.

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I love this chapter!
Before reading this chapter in January 2015, I managed to live 47 years without ever noticing not all "I want food" - type thoughts are hunger.
Not to mention that not all "I want food" thoughts mean that I really have to eat immediately.

After practicing this for a long time, I'm pretty good at it,
but I do today's assignment Monitor Your Hunger anyway,
"Hunger" meaning I haven't eaten for many hours, empty feeling and sometimes rumblings in my stomach. (as opposed to Desire and Craving which are completely different)
I read the chapter after breakfast, do I'll do this from lunch today, ending with breakfast tomorrow, describing and rating hunger 1-10 before, at finishing and 20 minutes before the meal.

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: 8,126
3/9/17 4:47 P

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Day 11: Hunger, Desire and Cravings - Which one? For the past year and a half I have found that lowering cards and reducing caffeine have virtually eliminated cravings. If cravings arise I can quickly figure out why and make adjustments.

Edited by: AURA18 at: 9/8/2017 (18:12)
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Broken record, here; I'm a Binge-er. What drives me to a binge is hunger. This hunger is not a true hunger, or a desire, or a craving; it's a deep need to make myself feel better. And the need is such that there is no small voice that says, hmmm, I'm hungry, think I'll eat something. No. The need takes over the being and just walks itself over to whatever there is to eat and eats it. All of it. Then all of the next thing. Until the being wakes up, and says holey cow, what just happened here!
Fortunately, this being seems to be in control while working on projects such as the Beck Diet Solution Challenge, and I haven't binged since I caught the terrible virus on Christmas, when the Thanksgiving binge ended, and The Beck Diet Solution Challenge began.

Yup. I do know that there is a difference, but I still did the assignment because, just maybe, making myself become more aware of what's happening before, during, and after regular meals and snacks, might help to ward off the binges.
8-)

8-)
Em
SoCal
Pacific Time Zone
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NEVER FORGET


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You think I might have a problem with knowing the difference between hunger, desire and cravings. Isn't that THE problem????

Excuse my French ... but DUH!!!!

Yesterday I wanted to eat the house down - what was suppose to be my 5 year cancer free celebration turned into biopsy on Monday and wait till Friday to find out results.

The desire to turn off my "scared" was overwhelming.

Once I learn to tell the difference between hunger and craving, dieting will be easier!!!!!!

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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I also experienced being thirsty but thought I was hungry or having a craving. Many people tell me that being thirsty causes a carb craving. This is an important clue that you can use to avoid cravings. Great observation! Credit.

You are doing a lot of the important work to change your behavior. You deserve to feel absolutely fantastic because you deserve the credit!

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Yesterday I charted each hour how my stomach felt, Many times when I thought I had a craving I was really thirsty.

I also charted how I felt while eating. this was different to me. It was easier to avoid second helpings.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


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Good observations, Monica. As you continue in the book, I think you'll learn ways to whittle down that 11 hours. Keep up the good work!

**Kathleen
___________
2 Peter 3:9


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11/22/16 3:47 A

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Well done, good insights!
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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11/21/16 9:26 P

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I completed the hourly monitoring chart today. I felt like eating for 11 out of the 16 hours that tracked. Most of the time it was a somewhat empty feeling in my stomach and an anxious type of feeling in my throat. If I was not following a plan of 3 meals and 1 snack, I would have had something to eat each time. It is good to raise my awareness about this. I appears that I have spent too many years trying to silence my anxious feelings with food.

Monica

Central Time Zone


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10/15/16 3:36 P

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Great observations! it is amazing how much our thinking affects bodily sensations.
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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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10/15/16 9:20 A

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Before reading Beck last year, I felt hungry (either physically or emotionally) almost all the time. It seemed like a constant hunt and awareness for food. I don't know why I felt that way, but I did. Reading and practicing Beck help calm down my hunt. Last year I learned the difference between being hungry and not being hungry. My hunger decreased tremendously. This time around I am learning to separate desire and craving. I am learning that desire is just wanting the taste and experience of food, which I really enjoy. Cravings are the animal or lower brain need for comfort and calmness not the need for food. Neither desire nor cravings need to be fed. They can both be managed. Desire is not a bad thing. I can manage it by recognizing it and realizing that it is not an emergency, it can be controlled or managed by postponement. I can plan the desired food for an appropriate time and enjoy and even anticipate it. Craving,is a different beast. I am learning different ways to try and manage it.. What I do know now is that it isn't an emergency and it comes in waves that go away very quickly if I ignore them, I also know that the tension I have when craving goes away right after I really accept that I don't HAVE to eat. I am working on this and know I am growing in strength every day.

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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10/12/16 2:21 P

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Day 11 practice done today.
I have learned these lessons the last time and paid attention ever since.
New insight: in past, I used to think I'm either hungry (= I'm allowed to eat) or I'm full (= desirable state).
Now I see most of the time I'm in a neutral state, neither hungry nor full, and that is a good place to be. Very good for mental or physical activities, not thinking of food at all. Better than noticeable fullness.
Time duration I'm noticing hunger is a total of 10-15 minutes per day, and I'm noticing fullness for about an hour or so. The rest is neutral.
I have 3 nice scheduled meals every day, no need to daydream about them ahead of time : )

I had breakfast at 9, lunch at 1 and dinner at 7:30.
Hunger was mild with small peaks lasting a few minutes, and I noticed fullness increased slowly over 20-30 minutes after finishing a meal.
Breakfast was interesting: I had a few hunger peaks in the hours before breakfast, then zero at start and halfway through. Few minutes of hunger 2/10 at end of breakfast, then increasing fullness.
Now on to reading and preparing for Day 12!

Edited by: KRISZTA11 at: 10/13/2016 (04:03)
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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AZULPAPEL's Photo AZULPAPEL Posts: 207
10/12/16 1:18 P

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Learning the locality of the sensation helped me a lot with this one. I've come to find out that hunger is almost always a feeling in my lower stomach, while cravings are felt in my upper abdomen and mouth.

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10/12/16 12:31 A

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Hunger is the healthy feeling that we need food for body fuel.
Desire is like gluttony, the want to keep eating past the food your body needs to experience the pleasure of the taste.
Craving is when you are not eating and you want to eat, not for nourishment, but to quiet an emotional tension, it leads to emotional eating.

I first encountered these labels for emotions and feelings that result in eating described by the bloggers of Beck on Day 11. I lumped craving and desire together as having an emotional and not a body fuel objective before and considered them gluttony, a bad thing associated with lack of self-control

Today I paid attention to my hunger making note of it every hour of the day.



This is a usual daily pattern, slightly hungry when I get up, after breakfast not hungry but eat lunch anyway, have and afternoon snack and still not hungry start getting hungry about 6 while I am preparing supper, and remain hungry no matter how much I eat, but am really hungry if I under eat and glutton-desire hungry if I eat enough.



Tonight I didn't take extra measures, but a drink of kombucha takes away cravings and if I really want to get rid of desire, a small bowl of soup with coconut oil will quell it.



I don't know why. Maybe it is because I am a morning person and feel full of energy and positivity in the morning, but this wanes through the day and I ignore problems in the morning and enjoy feeling good, but they weigh on me later in the day, and I take action to sort through and solve them, and some of the problems are beyond my control, and this causes feelings of negativity and this affects my feelings of hunger, of wanting to be full (of nutrition, food and answers).

Edited by: JUNEPA at: 10/12/2016 (00:43)
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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10/11/16 9:40 P

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I'm clear on what hunger is. I don't like it, and I go from hungry to sick in a flash, so I try to deal with true hunger quickly. I also am terribly indecisive when I'm truly hungry, so again, I try to get on top of it right away so I don't make bad food choices.

When I did Day 11 earlier this year, I learned that I was not distinguishing between craving and desire. I pretty much call any want of food that is not hunger motivated a craving. In actuality, 90% of the time I really just have a desire. When my 3-year-old self stands in front of the pantry and declares, "I need somesing," that is desire. I just want to eat.

I go for weeks at a time when I have no trouble with desire, then lose my grip and really struggle for several days. This is a tough one for me, but I'm working on it. And it's getting easier.

**Kathleen
___________
2 Peter 3:9


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10/11/16 9:37 P

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My mother taught me some lessons as a child. I learned early on that hunger was not an emergency. There were certain foods that literally left me feeling ill. When dinner was served we had a choice ... eat it or go without.

Choosing not to eat what was served did not mean that we could make something else. And, Mom wasn't going to play short order chef and cook different meals for 7 people. You ate what was served or went without. There were many times that I chose to go without. I would be hungry. But, never found it unbearable and I knew I'd be eating in the morning.

We also did not have snack foods around the house. So, hungry between meals, you waited. There wasn't excess food around to eat outside of meals.

I also seem to be hard wired to eat to fuel and have not struggled with emotional/stress/boredom eating. Stress actually leaves me without an appetite.

I've experienced cravings. Feed me oatmeal! Ridiculous cravings ensue. I call them "hunt 'em down and kill 'em" carvings. But, I know better. There is no way that I'm hungry within 60 - 90 minutes of completing a meal. That's a craving! And, it's more a mouth thing than a stomach thing. It's just so fascinating to me how a friend can eat oatmeal and feel stuffed and I'm left feeling like I haven't eaten anything.

I've found a nutrient balance that leaves me free of cravings. It's glorious. I've learned that if I allow meals to get too carb heavy, I'm at risk for cravings. For me, eating adequate protein and fat keeps cravings in check.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight,116.5(+/- 3% = 113.005 – 119.995)

"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


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10/11/16 8:46 P

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I didn't think I knew much about hunger/cravings/desire but I went through the monitoring tool for my meals today. I paid attention to how I felt. I realized this afternoon, that somewhere along the way, I internalized that I really dislike feeling overly full almost as much as I dislike a hangover from drinking too much. I can honestly say that I cannot remember the last time I ate so much that my stomach hurt.

I still have work to do on eating more than what I need to be satisfied. Sometimes a food tastes so good, I want to continue the pleasure of eating it, but it's not very often. I am very sensitive to timing when I eat, too, because if I wait too long, I get into trouble with hypoglycemia. Typically, I have a window of 60 to 90 minutes from my "normal" meal time.

I definitely figured out the craving part about a year ago. I had staff who kept candy on their desks and I'd find myself over there when dealing with a stressful situation and when I was bored. I managed to distract myself from going to the candy dishes enough times to learn that I really had control over those feelings. I still have them, but if/when I cave to them, I usually make it a conscious decision.

I still have to be vigilant, but I'm much further along on this than I thought I was.

She believed she could so she did.
- R.S. Grey


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10/11/16 2:41 P

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Day 11 reading done in the evening, so I will have to practice tomorrow!
I'm so much better at this than I was before reading the pink book...
Before, I had absolutely no idea there was a difference!
I mean, of course I knew these words have difficult meanings,
but I labelled them all as HUNGER when it was my own experience.
Worth practicing, so I'll practice tomorrow.

This means I'll be one day behind, because I can't practice rating hunger at 3 meals AND practice hunger tolerance on the same day... Oh well... I liked how neatly my Beck days were equal to days of October, but it is more important to do these exercises properly.

Edited by: KRISZTA11 at: 10/11/2016 (14:54)
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


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10/11/16 9:07 A

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The next few chapters were difficult for me last time, but I got out my RC where I had written the definition for Desire and Craving. I also added to it - If you are thinking abut eating more after you just finished eating, it is NOT hunger.

Knowing when I am hungry really isn't a problem for me. I can tell when I am truly hungry because when my stomach starts to growl or feel empty & upset all I have to do is check the clock to realize my body is telling me the truth.

Sue

Michigan - EST

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


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9/20/16 7:47 A

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I am learning so much at this chapter that i will stay here for a while, till i feel it has really sunk in.
Meanwhile i am also practicig and integrating the previous days.
I already am feeling better.
and have lost some weight.

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9/14/16 1:03 P

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It was a valuable lesson for me too. I think I had always known the difference but I never paid attention... so my knowledge was not helpful at all : )
This chapter gave a very clear description and motivated me to pay attention.

Kriszta

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

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


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
9/14/16 10:58 A

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I thought i knew the difference, but Day 11 makes you really pay attention and practice.

I often eat too much because i am afraid to be hungry later.Indeed sometimes i feel full on rather little, but soon after i am hungry again. And since I do not want to think about food and eating all the time, i do eat more as a pre-emptive mesure.

Often, when i start eating i am ravenous and am afraid that i will never be satieted. or at other times, i feel full on very little

This really is an experiment of one, and this is a good occasion for me to find my rightl way to eat.

I think i will spend at least a few days on this one!!!!

Edited by: SERIOUSLIM at: 9/14/2016 (10:59)
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8/15/16 9:37 A

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good morning... the banner that came up today on my spark page is "kick your Cravings"

Absolutely perfect for my day 11 of the Beck plan... Like you Kriszta, I think working this will be useful for me. I so often eat out of boredom, habit, or just because I can see food. I imagine that really linternalizing the difference between hunger, desire and cravings (and responding appropriately) will be an ongoing lesson for me.

"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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3/28/16 2:10 P

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I found this exercise and the Beck definitions very useful.
After paying attention to this for some time, the difference is clear - but I couldn't have figured out for myself, ever!
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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3/27/16 2:42 P

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Hunger, Desire and Craving.
I will do this exercise tomorrow starting with breakfast. I think I often eat from desire, not real hunger.

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4/23/15 10:03 A

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Hunger, desire or craving??


I'm not able to do the exercise this week..there's too much going on but I will come back to it next week when things have settled.

My thing is...after eating a meal, feeling full....but... Not satisfied...there for I'm thinking about what can I have that will satisfy me!

I rarely get hungry...as long as I have coffee and keep busy I could go for hours with out feeling hunger.

Although there was a time where I was eating by the clock
8:00
12:00
5:00
And my body always reminded me come 12:00 that it was lunch time...now!! ...not in an hour!
I was only hungry at those hours but it did take some time for my body and mind to line up...I'm thinking I need to get into this practise again.


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MSOLEDAD521's Photo MSOLEDAD521 Posts: 315
2/4/14 7:10 P

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So far I have identified that hunger makes my stomach hurt and growl, cravings make me salivate, and desire is all in my head- images of specific foods. Cravings are the worse as they are so freakishly intense.
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Change your life today. Don't gamble on the future, act now, without delay.
Simone De Beauvoir


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LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (132,884)
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1/4/13 1:53 P

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"HealthyCharlene" 's post could be mine. I desire to eat constantly. I can go without food for long periods if I'm busy but when I'm sitting around, I could eat non-stop.

Lynette


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ROSE0116's Photo ROSE0116 SparkPoints: (0)
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12/26/12 7:47 P

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The desire to eat is huge for me too! I was a bit sick the day I did this and yet I still found myself eating a lot throughout the day. I had absolutely no appetite all day but had this desire to eat every few hours. An eye-opener for sure! I was just about to go eat some more after dinner and I caught myself. I'm not hungry. I just feel like eating. So I logged on here instead.

LISAV54's Photo LISAV54 Posts: 187
12/1/12 12:45 P

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This is EXACTLY my issue! Thank you for your insight.
Lisa

Quote:
Today I'm re-visiting Day 11.

I'm okay with hunger.

The *Desire* to eat just because is getting easier to recognize, but is still a challenge. I'm aware that when I'm bored or tired the desire to eat is very strong. Being aware of the *Desire* and responding to the thoughts that lead to eating when I'm not hungry is on going.

- Message Posted by: MAZZYR - 4/6/2010

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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,961
11/2/12 10:23 A

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I revisited this step this week and couldn't get through it for very interesting reasons! The first time I tried it, the step happened to fall on my busiest day of the week: the one day I am on campus from around 9am until 7pm, with over four hours in a classroom teaching and a long to-do list of preparation and other student business to take care of in between. I really pack preparation into this day to reserve Mondays for my other work, so it makes for an extremely busy day. Its always been a day when I eat on schedule (must have lunch between 11:30 and noon or else I'm stuck waiting until after 2pm, etc.) always bring prepared meals, and rely on my stock of kashi bars if I need a quick energy boost. So what happened was I kept completely forgetting about checking in... and I know I wasn't thinking about food at all, I was so distracted by my work. Tried again Wed and did the same thing. Both days I ate on schedule, as planned, and in range. So the good news is that I've found a way to deal with busy work days without impulse or over eating. But I DO still struggle witht he hunger/desire/craving question. Its just usually on a weekend or the occassional work day that I'm working from home all day. So I do need and want to do this step, I'm just going to wait for one of those days to arrive. Probably Saturday this week!

Heidi



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