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TOPIC:   Day 11: Hunger, Desire and Cravings - Which one? 


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HERCULIA
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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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LYNETTEMOM
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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.

LJ


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ROSE0116
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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
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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
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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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SNAPDRAGON1231
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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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GODZDESIGN95
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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 THE EAST COAST.

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MAZZYR
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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
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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
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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
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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
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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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MORERED
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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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SNAPDRAGON1231
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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
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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)


DAWN.BELIEVES
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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
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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.

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DRAGON-ROSE
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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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QUEENMINA
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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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SLENDERELLA61
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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.

Central Florida, Eastern Standard Time Zone

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


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AJEHLY
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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

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THENEWSHANNON
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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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ANUSCHKA9
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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.

"Enthusiasm is the greatest asset in the world. It beats money and power and influence. It is no more or less than faith in action." - Henry Chester


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FAYE000
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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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FAYE000
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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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OLDOWL
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8/4/10 9:14 A

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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!


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GODZDESIGN95
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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 THE EAST COAST.

REJOICING IN HOPE, PATIENT IN TRIBULATION, CONTINUING STEADFASTLY IN PRAYER.

ROMANS 12:12

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GOSHINE
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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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BUTRFLY_FREEDOM
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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
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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
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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
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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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DENALOU18
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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
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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
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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
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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
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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
COFFEE666's Photo Posts: 95
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
JUSTKD's Photo Posts: 1,198
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
IMREADYTODOIT's Photo 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-
NANCY-'s Photo Posts: 7,296
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
ARIZONAGAL's Photo 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
DICKYJEAN's Photo 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
MOONSHADOW145's Photo Posts: 2,054
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

Call me MOON or HEIDI

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LISA__
LISA__'s Photo 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__
LISA__'s Photo 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
KONSTANZEPR31's Photo Posts: 955
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
JMAGEE8871's Photo 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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JAY1328
JAY1328's Photo SparkPoints: (4,421)
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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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CINDILP
CINDILP's Photo SparkPoints: (76,811)
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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

Cindiï

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FINDINGSANDY
FINDINGSANDY's Photo Posts: 5,756
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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CINDILP
CINDILP's Photo SparkPoints: (76,811)
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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

Cindiï

Team leader:
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Funny, I Don't FEEL 50 (or 60 - it's all good)!
Parents of ADHD Children
The United Methodist Team.
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MAZZYR
MAZZYR's Photo Posts: 8,822
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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