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UPTOIT59's Photo UPTOIT59 Posts: 179
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.


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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:
59 +- 1 kg /// 130 +-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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SMACG61's Photo SMACG61 Posts: 653
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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3/11/17 3:04 P

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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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3/11/17 9:41 A

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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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3/11/17 8:50 A

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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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3/11/17 4:04 A

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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:
59 +- 1 kg /// 130 +-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: 6,690
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.

Maribeth, MN(CST)blc33-Panthers4/26 * Dragons5/17 * 5%start?4/8
MOOMSHINE's Photo MOOMSHINE Posts: 5,626
1/18/17 7:48 P

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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
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We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle


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1/13/17 2:23 P

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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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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,620
12/23/16 6:09 P

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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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SPLORI's Photo SPLORI Posts: 1,788
12/23/16 10:03 A

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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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KBEHNKE81's Photo KBEHNKE81 Posts: 10,039
11/22/16 8:03 A

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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:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

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


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WALKMAMA's Photo WALKMAMA SparkPoints: (33,664)
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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:
59 +- 1 kg /// 130 +-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:
59 +- 1 kg /// 130 +-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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JUNEPA's Photo JUNEPA Posts: 12,019
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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KBEHNKE81's Photo KBEHNKE81 Posts: 10,039
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


JEANKNEE's Photo JEANKNEE Posts: 14,603
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

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STRONGDAWG's Photo STRONGDAWG Posts: 1,306
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:
59 +- 1 kg /// 130 +-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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FUNLOVEN's Photo FUNLOVEN SparkPoints: (47,109)
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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 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:
59 +- 1 kg /// 130 +-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: 1,835
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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SANTANOMA11's Photo SANTANOMA11 Posts: 296
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:
59 +- 1 kg /// 130 +-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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ROSE_BUD's Photo ROSE_BUD Posts: 83
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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Simone De Beauvoir


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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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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: 186
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: 2,864
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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10/17/12 9:13 A

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I am only going to eat three meals today and pay attention to this. I keep telling myself I have done this and don't need to , but it can't hurt to do it again.

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7/5/12 6:44 P

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I just view what I wrote in April of 2010. Well some of my health challenges are persistent. As a diabetic patient I have to play it safe with this one. day 11 and day 12 will go hand in hand I say. I have experinced both craving and a desire to eat. But with medication you have to eat by a schedule (the thing I hate)...but have to do. having lows bloold sugars readings are not fun and a bit scary and I want to avoid them as much as possible. So not eating on schedule or delaying eating is dangerous for me. Still I woukd like to be able to tell what is what desired to eat a craving...much to do. So my plan will be to include as much as possible to eat nutritious meals and snacks on time. Plan wisely and listen to my body and not my emotions

PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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MAZZYR's Photo MAZZYR Posts: 9,144
1/12/12 1:54 P

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Hi Sosi, recognizing the desire to eat when I'm not hungry is a biggie. The awareness was the first step for me and the distraction techniques you used are a great reminder when that old desire comes up. I also set the timer for 20 minutes and promise myself to wait. Dr. Beck sure knows what she is talking about. Lol, it takes time to establish new behaviors but it's also teaching me patience in the process.

As for me, I had a medical procedure (endoscopy and colonoscopy) and I was on clear liquids yesterday. That was fun. Not. I hope I released some weight for the effort. Today I'm giving myself credit for not inhaling all the food in the house as I was warned that it may be a (gas) problem. Lol, so instead I'm fantasizing about food and being extra mindful about my choices. I hope this was not TMI (too much information). Oh, well.

Mazzy


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MORERED's Photo MORERED SparkPoints: (21,782)
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1/11/12 10:57 P

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Happened again tonight. I had my planned meal (which was plenty of food that should have been filling) and wanted to eat more. I interrupted by asking myself...am I still hungry or do I just want to eat more? I decided I just desired to eat more. And with conviction, I said no. You've had enough. Watched some TV and then realized that wasn't going to be enough distraction so I got on the computer and realized there were a few things I needed to take care of and the phone rang. A friend was calling to chat about the difficult day she had. Perfect timing. Totally distracted me from wanting to eat. While on the phone, I prepped dinner for tomorrow night. And now, 2 hours later, I feel totally full. I wasn't hunger and I'm totally giving myself credit for building my resistance muscle!!

Writing this here so that it is a reminder to me and others in the future that we can overcome these desires for more food and feel good about it!!

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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/7/12 6:59 P

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Dr. Beck's descriptions of the distinctions among hunger, a desire to eat, and cravings is an amazingly useful tool. I've often said, "I'm always hungry." But, the truth is it is a desire to eat. Powerful.

Warmly,
Charlene

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



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MAZZYR's Photo MAZZYR Posts: 9,144
1/7/12 7:02 A

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I also recognized that the desire to eat was my biggest challenge. Eating after dinner was my first focus because that seemed to get me into the most trouble. I started some healthy rituals like having yogurt with fruit, a cup of tea and then brushing my teeth and flossing to signal the end of eating for the evening. Lol, it helps because I'm too lazy to go through my dental routine again.

Mazzy


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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/5/12 9:11 P

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MORERED, it seems you are really working the program. Great successes.

Warmly,
Charlene

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



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1/5/12 8:34 P

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The difference between hunger, desire and cravings is a big one for me. In the past, I have always given in to desires and rarely felt hunger. Since I've started doing Beck again, I have felt hunger and have not been eating emotionally. It's been nice to go to bed without feeling so overstuffed/uncomfortable and waking up in the morning after sleeping thru the night. It's amazing how much better I'm sleeping now that I don't wake up a million times because my system is overspent on digesting!

As for tonight, after eating what I had on my plan, I wished to eat more. It was not hunger but desire. Instead of fishing around the fridge for something else, I can here. I thought I'd distract myself for a bit and then go back to the kitchen to clean up and close up shop. I'll make my now ritual cup of tea and then be done with all food/drink for the night. Read my cards again to reinforce what I am doing.

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11/14/11 10:19 A

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I did not get a chance to post during the weekend. I have been working on this for a while now. what has really helped me is not eating between meals. I actually have an appetite now and enjoy my meals so much more becuase I am hungry for them. it took me a week or two to get used to and learn hunger isn't an emergency, the feeling will go away. It also helps with emotional eating. I can always wait until the next meal. emoticon

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KSOSO123 Posts: 5
7/25/11 10:25 P

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I think I will have to spend a couple days on this because I think this is my biggest issue. I eat when bored or out of habit.

Edited by: KSOSO123 at: 7/25/2011 (22:54)
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7/8/11 10:54 A

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Well, I have decided to hang out at day 11 for a little while. I need to because I really need to be able to figure out when I am hungry, having a craving, or just a desire. I did my monitoring Chart yesterday it helped but I think I am going to take another couple of days doing that before moving on to the next step. Plus, the next step scares me so I really need to prepare a bit for it! :)

Be blessed,
Dawn

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JSPEED4's Photo JSPEED4 Posts: 1,695
3/29/11 5:50 A

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I get actually hungry about twice a day if I am exercising well and spacing my meals and having only one snack. It is a good hunger that is quickly satisfied with reasonable portions of healthy foods.

I get what I've called, for decades, body hunger. My bloodstream, or cells, or muscles seem to need something. I have learned that it often is potassium or other electrolytes. I've learned to keep magnesium supplements in the house. Sometimes it is protein that satisfies this.

And I get "snacky." This is probably the cravings--where I want the TV-time food enjoyed with my siblings during a few, sort-of-stable years in my childhood. Fortunately, I have discovered that I feel so much better without wheat in my diet (the basic ingredient along with coconut oil and sugar in the store-bought cookies then), and unfortunately that shifts the snacks to the candies, pie fillings, and puddings of Christmas-season foods, which I know how to make from scratch, and without even looking at a recipe much of the time!

I know that coconut oil is a good food, at least when it is raw, so I am keeping that in the house and it seems to reduce my snacky-ness. I still like it with some sugar, and that is diminishing as I learn to use it more as a garnish on half-cooled rice/millet/beans, maybe adding a bit of sugar such as Chef Meg's Boston Baked Beans--I use smoked paprika or chipotle, instead of the bacon; more nutrition and flavor, less strange stuff.

J. Speed Eastern Standard Time, UTC/GMT -5
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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
3/25/11 2:39 P

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Not many hunger signals, or cravings or desire - weird. But I kept track anyway and I will continue to judge my body's signals

Edited by: DRAGON-ROSE at: 3/25/2011 (14:42)
Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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3/23/11 4:51 P

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I think I'm getting better at differentiating the three. I know definitely feel more desire and cravings than I do actual hunger

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1/24/11 9:28 P

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Good activity. I was really hungry in the morning before breakfast more than any other time. 20 minutes after lunch I was too full. I was just right after dinner. Very interesting.


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

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AJEHLY Posts: 27
1/17/11 9:43 P

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Worked on this day today, and I needed it. Mostly I needed a reminder that I always feel a little hungry right when I finish a meal (although it's getting better as I learn to eat more slowly) but that I am completely satisfied 20 minutes later. I've read that for ages on websites like this one, but sometimes I don't actually believe things until I experience them.

Well, I guess that's a good segue to tomorrow, when I'm trying my hunger tolerance. I know I'll survive just fine because I have fasted for 24 hours on multiple occasions, but the challenge is that I always feel like bingeing afterwards to make up for it. I did make up a "hunger is not an emergency" response card, so I hope that helps. And I planned a slightly decadent dinner to look forward to rather than bingeing. emoticon

Once again, I am so grateful this team is here. It's really helping me slow down, go step by step, and reflect. Thanks!

AJ

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


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THENEWSHANNON's Photo THENEWSHANNON Posts: 498
11/22/10 1:11 P

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I've done alright with this one. I figured out that just waiting and analyzing the thoughts going through my head is the way to determine whether I'm hungry or just craving. This has gotten easier as I've stayed away from giving in to the cravings - and that's very motivating since I can see it continuing to get easier.

Good day to keep in mind as we approach Thanksgiving!

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


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9/4/10 11:20 P

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I printed out the Hunger Monitoring chart and filled it in. Will keep doing this for a few days. 99.9 percent of the time I have the "desire to eat" rather than actually being hungry. I rarely get cravings. This is fortunate, but I would eat continually if I'd let myself. It's good to recognize this, so now I can work on it.

Anuschka
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FAYE000's Photo FAYE000 Posts: 2,032
8/26/10 9:40 A

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I read Day 11 last night.
I ate breakfast without thinking about my hunger scale.
No I was not hungry. It was just time to eat breakfast.
I forced myself to start eating breakfast a year or so ago. Losing weight has been difficult since that time.
They (who are they?) say breakfast is the most important meal of the day.
I am convinced "they" must be the people that want us to eat all the cereal, milk and eggs they process and want us to continue to buy!!!!
Now I am addicted to eating breakfast.
I think I need to get back to just eating a piece of fruit mid-morning and then eating lunch when I get hungry.
Feelings for today!
What will tomorrow bring??
How long will it take me to get back to a light mid-morning breakfast?
Thinking about a hunger scale sure has my mind churning.
I read day 12 too. I will read it again tonight.





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8/25/10 8:44 P

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I am going to get ready for bed and read day 11 now.

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I’m doing this assignment but I think I know the difference already All of my weight comes from eating after I’m comfortably full. Like last night I had planned on a healthy stir fry. When I went to fix it I wanted Quesadilla instead . I behaved myself and had the stir fry. It was very satisfying and I gave myself credit. But I still wanted the Quesadilla. I walked the dog. I called a friend. I read in the Spark, I reread in BDS. I read my ARC and all my other RC’s even the ones that have nothing to do with eating. I surfed the net. No matter what I did I still wanted that __ __ Quesadilla and I made it and I ate it. As always the food won! I lost! All the credits I gave myself nullified in 10 minutes after working on it all evening. I logged it, I’m human I messed up. Back on track in the morning. I went to bed feeling so bad about what I had done. It wouldn’t be so bad but this happens way too often!

Carole from Ohio


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5/4/10 11:20 A

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This one will be tricky for me and will take much, much practice. After years of over eating I am still struggling. I do give into the crazy voices of eating when not hungry. Trying to figure this one will be a task and will take knowing ones body. Which one indeed? Getting in tuned with this lesson will take me many attempts. But I am worth it. Going forward.

PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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GOSHINE Posts: 70
4/27/10 10:12 P

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HI everyone,
I've been on a few threads in the past, but it's been awhile. I've been struggling lately and have a difficult time with differentiating between hunger, desire,and cravings, and behaving in a normal way to those feelings. I'm going to be posting daily with you all, planning to increase my awareness on a regular basis and improve my behavior in regards to eating when I'm hungry, stopping when I'm satisfied, and distracting myself when I'm desiring or craving food... which is all of the time lately.

Best wishes for you all to have a healthy day.

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4/26/10 11:19 P

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This day and day 12 are apparently issues for me! The last time I went through the book, this is where I stopped reading. Maybe it's outside stuff in my world getting in the way, or maybe it really has something to do with the subject of the days. Or it could simply be almost the two week mark. I don't know. But I have STRUGGLED the last few days. I didn't really even DO the tasks for day 11 & 12. But I read the book, and I'm going to do it tomorrow along with day 13. I just feel that if I don't tell myself to continue on... then I'll be perpetually stuck on day 12 forever.



~*~*~Kim~*~*~

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JIBBIE49's Photo JIBBIE49 Posts: 66,755
4/7/10 11:48 A

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Night cravings between 7 pm and 11pm are my problem. I've taken all the junk food out of my house, and still last night I made PANCAKES and had syrup at 10:30 pm, even after resisting all evening.
BUT, I'm going to keep going. I think Dr. Beck from all her help.

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MAZZYR's Photo MAZZYR Posts: 9,144
4/6/10 9:35 A

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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.

Mazzy


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FITJANE's Photo FITJANE SparkPoints: (4,552)
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3/29/10 12:09 P

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This is my lesson for today, also. I also eat by schedule. I have been doing it for the last 3 months and it seems like it helps me not go overboard and eat too much by plannning my snacks before I get too hungry. Hmmmm I'm not sure how this will work. I have my card for today to gage my hunger, etc. First thing that happened when I got to work today was some of the girls gave me a plate FULL of snacks...cookies, rice krispie treats, brownies, candies, chocolate, etc. I am not kidding. It was a really nice thoughtful gesture. It is sitting on my desk looking at me, with the aroma wafting my way. So far I have managed to give away only 2 cookies. So I am definitely testing this task, and I am registering "desire to eat".
Ann, do you ever miss feeling hungry? I was just wondering. I'd never thought about never being hungry ever, and wondered if it felt like a loss?

You haven't failed unless you quit trying.


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3/8/10 3:32 P

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Why is it that I am afraid to practice this lesson? Because I tend to practice eating by schedule. I wake up - time for breakfast. 10AM - time for snack. 12 - lunch. 4PM - snack. Dinner - when I get home...and quick! Because I am on a "diet" I feel entitled to eat because it's "time to eat". I have been trying now for 3 days to be more mindful of how I feel when it's "time". And honestly sometimes I am not that hungry. So it appears that my desire to eat on a schedule is masking when I am truly hungry. So for tomorrow I will experiment with being mindful of eating only when I am truly hungry. No schedule! I hope this doesn't backfire but geez, what's the worst that can happen? I doubt if I can starve to death in one day.

I really only get cravings right around PMS time, just for 1-2 days. emoticon

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


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ANNANN63's Photo ANNANN63 Posts: 2,241
2/28/10 3:36 P

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Hungry - never
Desire - most of the time
Cravings - rarely

Desire to eat is driven by emotions.

Annie
Central Florida-EST


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SMALLKELLY's Photo SMALLKELLY Posts: 77
2/25/10 9:44 A

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I often know that I'm not hungry when I'm eating, but I want to eat anyway. I liked reading this chapter because it assures me that I'll be okay if I don't give into wanting to eat and just tell myself I'll be eating soon.


Happiness. Enthusiasm. Optimism.


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GILLBELL Posts: 23
1/26/10 9:37 A

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I don't know that I ever thought about the difference between cravings and hunger. I think it's very empowering to know now and be able to remind myself which will hopefully stop me in my tracks when I'm about to indulge a craving. I think I very often have cravings that I give in to and I have to stop that. Very enlightening.

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ANNANN63's Photo ANNANN63 Posts: 2,241
1/21/10 3:49 P

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I have had surgery on my stomach and I no longer feel hunger EVER. But I remember hunger and I also remember all the times it drove me to eat—frequently food I didn’t particularly like. I know what hunger feels like and it no longer exists in my life.

Desire is what drives my eating most of the time. I have cravings on rare occasions but not often. Desire makes me eat food because it looks good and is in front of me. Desire makes me stop for frozen coffee and ice cream. But Emotional eating pushes me the most. When I am upset I eat and if upset is big I can binge eat for literally months.



Annie
Central Florida-EST


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COFFEE666's Photo COFFEE666 Posts: 97
11/30/09 6:45 P

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I'm really struck by how much this book echoes the principles of conscious eating. This was big one for me in that I had a lot of difficulty at first in in figuring out why I wanted to eat. While I can usually tell the difference between the three types of "hunger" it certainly won't hurt to refresh this.

I'm going to check in on my hunger level before I eat and if it's not at a seven or higher, I plan to sit with the discomfort and ask myself why I want to eat. I'm going to commit to that for this week for each meal.

"Looks like your expectations let you down. Expectations have a way of doing that." -Pedidiva


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JUSTKD's Photo JUSTKD Posts: 1,322
11/29/09 5:07 P

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A lot of the time I realize I'm not really hungry, I just feel like I want something because I like it. I eat because I enjoy it. I plan to photocopy the chart from the book tomorrow and use it for a couple of days. I think I like the chart in the book better than the workbook.

Kelli


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DRBECKDIET Posts: 29
11/13/09 7:30 P

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It was very interesting to read this step. I'm going to monitor my hunger level during the next few meals and see. I think I totally lost touch with my hunger sense. I usually don't feel hungry until I start eating, then I want more!

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
9/23/09 10:32 P

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This one was hard for me to do. For the next few days my time is really not my own. I did pay attention to how I felt and cravings etc. I was able to talk myself out of a few things so I know I am headed in the right direction!!!!

Brittany-Striving for persistence, not perfection!

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”


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NANCY-'s Photo NANCY- Posts: 7,348
9/7/09 1:18 A

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I did well with determining what was what.
I also did well with not giving into those desires and cravings.

However with all the years that I have not done well I feel that I do need a ton of practice of Day 11.

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.


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ARIZONAGAL's Photo ARIZONAGAL Posts: 598
9/3/09 11:53 A

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Eating slowly and mindfully helps with this one...as does monitoring how you feel at various points before, during and after.

I really like the whole "exercising your resistance muscle," vs. your "giving in muscle." That helps me work through this stuff as well!

He that is good for making excuses is seldom good for anything else. --Benjamin Franklin



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DICKYJEAN's Photo DICKYJEAN Posts: 34
8/28/09 9:29 P

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I wish this had been day one or so. I definitely need to practice this, and I'm nervous about only having practiced 4 days before the diet starts.

I do give credit to myself for paying attention to hunger vs cravings, putting a bracelet on to remind myself to give myself credit, and exercising. I especially give myself credit for using the "do it anyway" response to not wanting to exercise.

Today is and today I am.


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,864
6/28/09 9:11 P

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I think this one has stuck with me--saying no to cravings gets easier and easier. And my husband provides a constant reminder of the discomforts of over eating-- he ALWAYS feels bad after he has too much to eat. LOL I do hope he figures it out-- he KNOWS what I do, he just doesn't practice it



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LISA__'s Photo LISA__ Posts: 85
5/21/09 8:32 A

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I did day 11 yesterday and they are all right, I wanted to eat more after each meal but when I waited 20 minutes, I was full and not even really craving more.

Lisa



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LISA__'s Photo LISA__ Posts: 85
5/19/09 11:11 A

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Ugh, I should have been on Day 11 on Saturday and I haven't even read the chapter yet. I am not ready to give up with the Beck book though. I need to get this out of my bag each day when I get home and not leave it in there all weekend to forget about it. My goal today is to read this chapter. I can tell by the title I need it.
And I am setting up more phone reminders to read my advantages card and response cards.

Lisa



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KONSTANZEPR31's Photo KONSTANZEPR31 Posts: 957
5/5/09 10:39 P

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I have dropped the ball here. For some reason, my cravings can get intolerable - but definitely not in terms of actual physical hunger. Chocolate is my worst, so I am limiting myself to 60% or darker chocolate only. I also am going to container garden so I've got greater access to fresh produce this summer. I am eating more slowly, but need to pay attention while doing so. I'm also getting better about insisting on a full lunch break - I have a tendency to allow my students to come in early because I always feel guilty about guarding my time that carefully.

Blessings Always
Elisabeth

Philippians 4:13 - I can do all things through Christ which strengtheneth me.

SW: 188
CW: 158
GW 1: -16 lbs (142)
Final GW: 125



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JMAGEE8871's Photo JMAGEE8871 Posts: 1,710
4/14/09 11:40 A

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This is a tough step. I have a hard time with desire. That is the problem with an addiction to food. If I want it, I want it and it is hard not to have it. I am working hard to stop and listen to my body before eating to be sure I am eating because I am hungry and not eating just to eat.

Surgery: 6-11-2003
SW: 319
LW: 160
Regain: 40 to 202
CW: 192


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IZBIT07 Posts: 190
4/11/09 2:17 P

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I copied the hunger monitoring chart, but for some reason I'm hardly hungry at all today. Very odd.

 
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4/6/09 7:19 P

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For some reason I think this step is something I don't want to do, but I guess I'll just have to "do it anyway".

One thing I have noticed though, is that since I've started I don't need to eat as often as I used to, I don't actually mind being hungry now and then.

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3/6/09 8:38 A

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Sometimes I find myself getting something to eat without thinking. So, being aware of what I'm doing. In essence, being mindful or in the moment.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/1/09 9:46 P

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Think before you eat?!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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2/24/09 1:29 P

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This goes back to being mindful. I used to be good at this one. Need to think before I eat.
Cindi

Cindi
Iowa
Central Time Zone

Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
The United Methodist Team.
Sonoma Diet
Social Workers, Counselors and Therapists




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MAZZYR's Photo MAZZYR Posts: 9,144
2/11/09 8:57 A

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Today I'm re-visiting this step.

This step reminds me to...

-Be aware of the differences between hunger, desire and cravings.
-Pay attention to what my body needs.
-Differentiate between these urges so that I may respond appropriately.


Edited by: MAZZYR at: 2/12/2009 (09:50)
Mazzy


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