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PARIS2009 Posts: 1,092
1/10/08 8:54 A

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Paying attention to how my body feels and differentiating between these urges is so useful.

Until I started this process, I had a real disconnect in my understanding of how what I ate affected my body. I ate for comfort, which was often, and I rarely felt hungry.

One thing I've been practicing is 'coasting' into feeling full. If I eat slowly, taking small bites and putting my fork down between, that full feeling will register. I just have to remember to pay attention.

My old habit was to eat too much too fast, and instead of feeling full I'd feel stuffed. Which sometimes led to eating a little more. I think that was in an effort to comfort myself or something. A terrible idea!

I also know that I sometimes have the urge to eat to cope with anxieties large & small. I'm working on riding that out instead of numbing it with food.

Yesterday I had a couple good hungry moments, stomach growling and all. Being back on a regular work schedule is helping distract me from thoughts of food between meals, giving my body time to process what I've eaten.

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LSODOLAK's Photo LSODOLAK SparkPoints: (23,481)
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12/26/07 8:58 P

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Most of the time I eat is out of desire or a craving. I've found that I have rarely allowed myself to feel truly hungry. I'll need to continue monitoring my hunger as I work through then next steps. I feel confident that I know what hunger feels like now...I must just be consistent in recognizing my sabotaging thoughts and respond to them!

Lisa

Lisa S.


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MAZZYR's Photo MAZZYR Posts: 8,867
12/14/07 8:05 P

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Hunger Monitoring Chart

I know the difference between hunger, desire and cravings.

Learning how to tolerate cravings and/or a desire to continue eating, and learning how to respond to sabotaging thoughts triggered by same are essential behaviors and techniques I need to continue to practice.

Monitoring my hunger has confirmed that I have a high tolerance to actual hunger. The cravings/desire is and has been my biggest dieting challenge.

The strength of my hunger at the start of a meal is about a 8 or less, midway through it's about 6 or less. Immediately after a meal it's about a 2 or less if my meal lasted longer than 20 minutes.

I noticed I had the desire to continue eating after a meal or shortly after a meal when I was alone, or exposed to a visual trigger, (TV food commercial or a cooking program), or was bored. I know that the scent of food, or feeling tired are also triggers for me.

Mazzy


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HAPPYWALKER's Photo HAPPYWALKER Posts: 1,836
12/12/07 1:25 P

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Excellent, Mazzy! Tuning in before, during and after a meal is going to be quite enlightening I'm sure. Recognizing what hunger feels like is the first step. I, too, eat mostly from desire and I know that I do this. But I don't always recognize hunger because I've rarely ALLOWED myself to get to that point. This step is key for me and I'm probably going to stay a while here until I am able to experience it and feel that I know that I'm hungry...very tough this time of the year when temptations lurk everywhere and become a major obstacle to allowing hunger to occur!

Mary



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MAZZYR's Photo MAZZYR Posts: 8,867
12/12/07 6:37 A

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I've decided to re-visit this step and monitor my hunger by using the chart suggested in the book. I know what hunger feels like, however, there may be value in learning... how my stomach feels and the strength of my hunger... before a meal... midway through a meal... immediately after a meal, and finally 20 minutes after a meal.

Quoting Dr. Beck:

"If it has been anywhere from 20 minutes to up to 3 hours since you've eaten a reasonable-sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not to hunger."

I'm doing this exercise to confirm what I already believe... I eat more out of a desire to eat and/or a craving rather than hunger.

Mazzy


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MAZZYR's Photo MAZZYR Posts: 8,867
12/10/07 9:46 P

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Mary... I hear what you're saying.

I know the difference between hunger, cravings and the desire to eat, but I forgot what hunger felt like until I did the next step... hunger tolerance. After I did a day of hunger tolerance my cravings and/or desire to eat were alleviated.

Last week I remember feeling so out of control when I put a portion I planned to eat on my plate, but went back for more because it was good and I had the desire to continue eating. I don't remember any warning signs or sabotaging signals... I blocked them out... I continued to eat and felt awful after.

My night time snacking has always been my biggest problem too. I'm finding that if I include a fruit with my dinner meal but save it for when I feel like eating after dinner that helps... plus I include a 10:00 PM snack and that really seems to stop cravings/desire. 1/4 cup of low fat ricotta cheese is a protein that seems to stay with me or fruit compote.



Edited by: MAZZYR at: 12/11/2007 (20:47)
Mazzy


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HAPPYWALKER's Photo HAPPYWALKER Posts: 1,836
12/10/07 8:11 P

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I am going to spend a few days on this one. It's been quite a while since I've let myself be hungry. I've eaten mostly out of desire and cravings for most of my life. And at times ate because it was TIME for lunch or TIME for dinner, even though I wasn't really hungry. I think I got that from my Dad...supper HAD to be on the table every day at 5 pm no matter what! And all too often I eat past fullness to finish my plate instead of paying attention to how I was feeling throughout the meal and stopping when I felt comfortably full (the clean plate syndrome most definitely).

Night-time snacking is usually the biggest problem and that's always desire or craving. If I ride it out, the feeling always goes away after 10 minutes or so. And the next morning when I get up and think about the fact that I didn't give in and eat something, I feel so great. That's the feeling I have to remember whenever the desire to eat when I'm not hungry hits.

A good hunger test for me is: Would I feel satisfied having some fruit or salad or steamed veggies? If the answer is: "NO! I want something sweet, chocolate and creamy, or salty and crunchy" etc., then it's desire or craving. I think if I'm truly hungry, I'm satisfied to have a piece of fresh fruit or eat a salad. When I give my body lots of good nutrient-rich high-fiber food, I find I don't have cravings.

Mary



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
12/7/07 8:10 P

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I know what you mean, Mazzy; I was doing the same thing. Good Job for getting right back on track! You're gonna make it!!

Sandy emoticon

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

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,867
12/7/07 7:56 P

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By now I know the difference between hunger, desire and cravings, and when I give into the desire to eat or a craving I get upset with myself.

Yesterday I had the desire to continue eating after I finished the food I planned to eat for dinner. I gave in and took another portion. I justified giving in, but I was only fooling myself. I made a mistake, but the good news is I immediately got back on track.

It's funny how old behaviors just creep up. I wanted to eat more and ignored responding to any sabotaging thoughts. I gently reminded myself that IT'S NOT OKAY.

My plan is to practice strengthening my resistance muscle when I recognize the desire to continue eating. Practice, practice, practice!

Mazzy


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THINEYEDOC's Photo THINEYEDOC SparkPoints: (0)
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11/30/07 12:34 P

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You guys are right,even though I've always known that a craving is not an emergency, somehow I always justified giving in. Now that I'm writing it in my little notebook on the hour, it's somehow much less tempting! Such a simple exercise, but so empowering, I love it

Goals & Rewards:
1. Staying within points range x 2 weeks - fake and bake package
2. 145 - new workout clothes
3. 140 - highlights


 
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MAZZYR's Photo MAZZYR Posts: 8,867
11/30/07 9:17 A

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Recognizing the difference between hunger, a desire or a craving, and putting a label on it is the first step in reminding me that these feelings are not an emergency, and I can tolerate them.

These days when I recognize hunger, or a craving, or a desire to eat and it's too soon after a meal to eat, or it's between meals... I have been able to tell myself it's just hunger, or it's just a craving... it's not an emergency... I can tolerate it, or respond to any sabotaging thoughts that come up with the techniques or behaviors that I'm practicing.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/30/07 6:03 A

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Thanks; that does clarify the desire/cravings issue. They are both unnecessary wanting of food and should both be avoided!

Keep Working!!

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

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SUMMERPERK's Photo SUMMERPERK SparkPoints: (0)
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11/29/07 10:59 P

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It was sooo interesting to read this thread! For me, the difference between desire and craving is very clear cut. The week before that time of month I definitely have cravings--a without a doubt yearning for something specific, can't get it out of my mind, and can last for several days--usually seems to pop up randomly, and I can't identify what initiated it.

Desire occurs the remainder of the month--a visual, olfactory, or another type of cue that makes me go "I want that!" With a bit of effort, I can wait out the desire--especially if I can get away from whatever prompted it. The cravings are a killer for me though. Hunger, I'm okay with. Like someone else alluded to, it makes me know that I'm not overeating and am burning calories--I actually the feeling of going to bed a little hungry. It's funny, but I guess I always assumed that everyone experienced the three in the same way.

 
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THINEYEDOC's Photo THINEYEDOC SparkPoints: (0)
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11/29/07 9:57 A

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I had to redo this one (among others emoticon ) I had my pager going off every hour to remind me, but then when I left work, I completely forgot to keep track because as a rule I turn my pager off. So today is once again day 11, going well so far.

As for day 10, my reward after 5 lbs is going to be an ipod. It's one of those things that I won't quite splurge on because I don't REALLY need it, but I can justify it with this :)

Goals & Rewards:
1. Staying within points range x 2 weeks - fake and bake package
2. 145 - new workout clothes
3. 140 - highlights


 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/8/07 10:01 P

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Woo! You gave me chills! Love your determination!

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

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MAZZYR's Photo MAZZYR Posts: 8,867
11/8/07 7:55 A

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It really felt good to have the tools to respond to sabotaging thoughts. I felt in control... hunger, desire cravings do not have the power to sabotage my goals.

I'm looking forward to developing strong resistence muscles. LOL.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/8/07 5:48 A

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Way to Be Vigilant, Mazzy!! Good Job!! Sounds like you did about 5 sets of exercises yesterday!

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

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,867
11/7/07 7:15 P

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For me labeling the thought as hunger or desire/craving is a reminder I can tolerate the feeling... it reminds me to think before I act.

Today I found myself labeling my food thoughts.

After breakfast I would have liked to continue eating, but I reminded myself that it's just a desire and I can tolerate the feeling.

This afternoon between lunch and dinner my thoughts started going in the food direction... These days I'm able to recognize it as a signal that the thought can sabotage my efforts... pulled out my cards and found my list of behavioral techniques... called my sister and forgot about eating.

I had a craving... which started as a thought... I was able to remind myself that IT WAS NOT OKAY to eat unplanned food of any kind. Used the NO CHOICE concept... it's not on my meal plan.

LOL... as you can see I had a very busy day... LOL, and yes Sandy strengthening your "resistance muscle" does qualify as strength training... LOL... in my book.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/7/07 6:22 A

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Cravings and Desire are very similar and I think the important thing to remember is that we don't "need" to feed either one. Hunger is the only way we should tend to. I think you're right though that was desire. Cravings seem to be more random. Good Job for Resisting!!

Does strengthing your "resistance muscle" qualify as strength training?!

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

STG - Have a 4 week streak!


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MEREDITHK02's Photo MEREDITHK02 SparkPoints: (9,186)
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11/6/07 11:48 P

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I had a hard time today trying to tell the difference between cravings and desire. I'm pretty sure my wanting something sweet after lunch was a desire, so that's what I marked it down as. Just writing it down helped me acknowledge that I didn't "need" more food.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/4/07 8:47 P

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Are you having trouble, Dawn? I think we could read this chapter every day sometimes!

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

STG - Have a 4 week streak!


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
11/4/07 11:05 A

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I think I need to re read this chapter...

On my way to Diva Dawn!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/2/07 6:05 A

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Good Girl!!

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

STG - Have a 4 week streak!


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PHOENICIAN's Photo PHOENICIAN SparkPoints: (0)
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11/1/07 11:35 P

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Today several people brought Haloween cnady in to work. One person (the owner's 5 year old daughter even insisted on putting some on everyone's desk, including mine. But I just left it there (not on my plan!) and I'm sure it will be gone when I come back (I only work at that site once a week).

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
11/1/07 8:50 P

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I've been battling with this one lately. I've hit periods at work when I just want to eat; not hungry at all, just want food. So today I was determined that I was not going to eat except at mealtime. It was REALLY hard in the morning. I didn't want to eat alot, but it adds up. I persisted though! It feels really good! Tomorrow I'm gonna do it again!

Sandy emoticon

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

STG - Have a 4 week streak!


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JEANNEMR's Photo JEANNEMR Posts: 77
11/1/07 1:24 P

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Since starting this plan, I think I have almost beat the cravings or desire to eat anything made with flour and sugar. I had developed a habit of eating cake/cookies/dessert 1-2 times a day for entertainment. This step will help me identify why I'm eating junk food.

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MAZZYR's Photo MAZZYR Posts: 8,867
10/25/07 8:19 A

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Brushing teeth after a meal is a very good habit.

I keep a glass of water and/or a cup of tea available all day. I started making ice tea with my green tea... it tastes different... good different... cold.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
10/24/07 7:50 P

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I do like tea; I should drink more of that. Good idea to brush your teeth!

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

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PHOENICIAN's Photo PHOENICIAN SparkPoints: (0)
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10/24/07 10:44 A

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Brushing my teeth after eating every meal seems to signal the end of the meal. i am also enjoying herbal and decaf teas. I really like peach ginger decaf tea.

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
10/23/07 10:21 P

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It is funny how we get in the habit of having that "something sweet" after we eat. I seem to have substituted coffee for the sweet; might not be too good for me but it has no calories! I try to limit the coffee I have in the morning, so I can have the one after lunch.

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

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,867
10/23/07 8:30 P

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When I'm tired I definitely experience desire and/or cravings. My biggest food challenge is usually at night.

I'm also recognizing that after a meal... or maybe even only 10 minutes later I want to continue eating. I'm learning to recognize this behavior as a desire to eat and (LOL) an opportunity to strengthen my "resistance muscle."

Differentiating between hunger, desire and cravings really allows me to answer my sabotaging thoughts.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
10/22/07 10:21 P

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For me it's always harder when I'm tired. I get depressed about nothing and want to crawl into a pan of brownies. Glad I don't give in to that anymore! Or have that feeling too often!

Good Job at Resisting!

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

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,867
10/22/07 7:02 P

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Last night the desire/cravings were a constant battle... it's such a relief when I don't have them, but when I do... it so hard to keep fighting them.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
10/21/07 8:51 P

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I know in the past I ate out of cravings alot; now I try to make sure it is actually hunger. The desire trigger pops up immediately when I see good-looking food even if I have no real desire to eat it, I think I should want it. Weird!

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

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 8,867
10/21/07 10:57 A

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I believe I have eaten more out of a desire and/or craving to eat rather than out of hunger.

These days I have been making an effort to see what time I start a meal... what time I complete a meal... as well as being aware of the last time I ate something. This awareness is making it easier for me to just say no to food... the NO CHOICE mentality... not necessary for me to eat... it's only a desire and/or craving... just ate... I'm not hungry.


Mazzy


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PHOENICIAN's Photo PHOENICIAN SparkPoints: (0)
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10/20/07 10:01 P

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This is really hard for me. It's where I got stuck and stopped moving through the book when I first started. Now I have gone back to the beginning to start over and I think this is still hard but maybe less emotional for me right now.

It's funny because I am pretty good at telling the difference between desire and craving. Desire is more like "gee, that looks good" and craving is 'I've got to eat that now."

I'm not sure I really know when I am just plain hungry, sometimes what I actually feel is thirsty but I interpret it as hunger. Also sometimes my blood sugar is low and I neel faint and a need to eat but I would not say that I feel hungrry then, justt hat I know that if I eat I will feel better and be able to think. Sometimes when I am busy I go a long time without eating and then I am both truly hungry and thirsty and liable to use bad judgement in order to fix myself fast!

One thing that helps me avond cravings is to eat a balanced diet. i think that I am learning that I simply cannot eat a low fat diet forever because cravings are triggered.

Sugar and white flour do trigger cravings in me for More More More. I have recently cut these from my diet and we shall see if most cravings go away.

On the other hand, I have several times fasted for a few days and that was not especially hard.

I do know that cravings will eventually fade. But sometimes it takes a lot longer than 20-30 minutes for me. But if I get involved in something else, then the craving will pass. It's just hard to get involved in something else when possessed by a craving.

 
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10/20/07 9:48 P

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Summary: Day 11: Differentiate Between Hunger, Desire and Cravings

True Hunger = you've fasted for several hours and your stomach is empty.

A Desire to Eat = Not being particularly hungry but eating because there is food around. For instance, at Thanksgiving you ate a big meal yet you still want to have seconds or dessert.

Craving = A physiological and emotionally intense urge to eat. You may feel tension and an unpleasant yearning sensation in your mouth, throat, or body.

If it has been between 20 minutes and 3 hours since you've eaten a reasonable-sized meal, any urge to eat is probably due to a desire to eat, not to hunger.

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/25/07 6:49 A

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Dawn,
I'm glad it's having the same effect on you. It's incredible how such simple little things can make such a big difference. I find myself reacting the way I used to with food, however, then realizing I don't really feel that way anymore. Like ooohh, chocolate! but not really wanting it. Thankfully I realize I don't want it before I eat it.

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

STG - Have a 4 week streak!


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
9/25/07 12:19 A

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Sandy - I can't believe the changes I've felt over the last two weeks with regards to food! I used to be an all day snacker, and now I find that by the end of the day I still have 'points' left over that I 'have' to eat. It's crazy! She really has some good ideas. The biggest helps for me so far have been sitting while eating and eating slowly and mindfully. I get totally satiated by the food i eat, and don't feel any need for food inbetween meals. mostly. LOL! it's so great!

On my way to Diva Dawn!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/24/07 6:04 P

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Dawn,
Good to hear from you! How's your eating going?

I know some of the exercises in the book seem like they aren't as important to us, but I think she actually knows what she's doing here. There were some things I thought I didn't need, but I did them and was sometimes surprised by the results.

I have found such a difference in my attitude toward eating since reading this book that I can't believe it! I sometimes forget that I'm trying to lose weight because I don't feel deprived at all!

Sandy emoticon

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

STG - Have a 4 week streak!


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
9/24/07 1:15 P

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I'm tempted to skip this today - I feel I know when I'm actually hungry or just wanteing food. But I'll check in for the rest of the day. and see what happens..

On my way to Diva Dawn!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/15/07 1:08 P

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I think we need to remember, too, that a lot of times if you wait just 5 to 10 minutes the initial hunger pang will pass. I know I need to remember that!

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THESILVERLADY's Photo THESILVERLADY SparkPoints: (54,132)
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9/15/07 11:19 A

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For those that haven't rec'd your book as yet,--
*Page 119*

If it has been anywhere from 20 minutes to up to 3 hours since you've eaten a reasonable sized meal, remind yourself that any urge to eat is probably due to a desire to eat, not to hunger.

One of the learning tools I am reinforcing for myself.




Carol Jean

JUMPING37's Photo JUMPING37 Posts: 903
9/15/07 10:06 A

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I'll need to think on this one today.

Three things that help me succeed.
1. planning workout and meals a day or more ahead of time.
2. visiting urban mommy's page :)
3. Believing I can do it.

Three things that guarantee failure
1. fast food
2. emotional eating
3 being in a carb coma= no movement



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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/9/07 3:59 P

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Exactly Jan! I think that's why this type of thing is so important because a lot of people are like that. When you see something, you want to eat it. Or just bored and feel like eating. That's why we need to change our thinking!

Sandy emoticon

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

STG - Have a 4 week streak!


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JANSHOPS's Photo JANSHOPS Posts: 47
9/9/07 6:53 A

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Hunger rarely!
Desire mostly!
Craving occasionally!

This is another important one for me because of the above.
I don't eat cause I am hungry I am so busy eating because of desire and cravings I don't have a chance to ever be hungry.

Edited by: JANSHOPS at: 9/9/2007 (06:54)
Jan







�You are always a valuable, worthwhile human being -- not because anybody says so, not because you're successful, not because you make a lot of money -- but because you decide to believe it and for no other reason.�- Dr. Wayne Dyer


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/7/07 1:25 P

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I think hunger is actual physical need to eat. I don't see a difference between desire and cravings? I read the book but it was fuzzy to me. I think of those two meaning you are not actually hungry, but are reaching for food for reasons other than hunger.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/6/07 7:39 A

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Mary,
Sorry I didn't respond earlier -- I didn't notice this post till now. I think the craving is when you want a particular food badly; Like sometimes when you think "I feel like eating _____". Hunger is just "I need to eat something." Desire is "That looks good!" Does that make sense? If you've been eating alot you might not really be thinking about the difference. The exercise in the book should help you.

Anyone else explain it better?

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

STG - Have a 4 week streak!


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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/4/07 9:16 A

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Hi, With me I think it is mostly desire. I see it I want it. I think about it I want it.
I just want to eat all the time. Sometimes I am legitimately hungry especially now because I am eating healthy and watching my calories. I do not get many cravings, I read the description in the book and I don't think I ever felt those things that I can remember. I think it is because I have always (in the past) kept myself perpetually full. I never really let myself get hungry. I am sort of afraid of hunger. Now I long for the hunger pangs because that usually means I am losing weight! What sorts of things do you experience when you are craving something.?? I do wish I could eat something, I mentally may crave something, but not physically. Maybe I just don't get it. I am a big thick headed sometimes. Help me out please.
Mary

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,756
9/2/07 7:38 A

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This is an important lesson, learning when you need to eat and when you don't.

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

STG - Have a 4 week streak!


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