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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,726)
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11/21/17 3:16 A

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This may be my biggest issue with food. I do find comfort from feeling full. And, like Krista wrote, I can find escape from the bloated feeling of too full and the excuse to be able to lie on the couch and do as little as possible.

But, I also like the feeling of being a little bit hungry. This tells me that I have eaten enough, and I can still go and do all the things I need to do in a day. It may be that "little bit hungry" is actually "full".

Like many on this thread, though, I don't trust myself enough yet to know that I am full and need to rely on portion management. I also think it can be quite healthy to stop eating with just a little bit on my plate, too.

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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
10/28/17 5:26 A

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I am learning so much with these discussions.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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10/28/17 4:53 A

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Hi June,
I think the broken fullness meter is quite common in people who ever had weight issues.
Mine has improved a lot, but I still cannot rely on it because fullness often kicks in 20 or more minutes after finishing my meal... so, it is practically useless in deciding when to stop eating.
So, kitchen scale is my best friend!
I put the right amount on my plate, make sure to take at least 15 minutes to finish,
and I'm just as good as anyone with a functional fullness meter ; )

Kriszta

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

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/27/17 7:00 P

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Hey June,
Can you tell the difference between being hungry and being NOT hungry? Or does your broken fullness meter only have two notches on the dial - Full and Empty? If you have some room on the continuum between Full and Empty, maybe you can experiment with eating until you're simply "not hungry" rather than eating until you're all the way full.

Keep sticking to your plan!

**Kathleen
___________
2 Peter 3:9


JUNEPA's Photo JUNEPA Posts: 12,459
10/27/17 11:58 A

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This day's skill is to learn to be mindful of feeling full and train to eat to healthy fullness.
- for those of us who like to feel very full, break the connection between overfullness and normal fullness
- to use being able to easily take a moderate to brisk walk after a meal as a boundary to not eating to overfullness
- to use the above boundary for every meal for a month to learn to recognize normal fullness

I don't really feel full unless I eat a lot, way over my calorie upper limit for me to lose weight according to my plan to lose weight slowly. Recently I have added a food scale to help me with eating the amount I planned and I am tracking what I eat. Now that I am planning what to eat the day before and sticking to the plan and seeing my weight starting to go down again (after my lapse) and because my own feeling full sensation are not normal right now, I am going to delay training myself to feel normal full until after I reach goal weight. For now I am going to stick tight to my plan, including if I feel too full, that happens sometimes but rarely. I remember reading in a blog, that person also had a broken fullness feeling meter and decided to make a nutritious plan of the appropriate calories to lose weight and she stuck to the plan like feeding an infant. At this time she ate this food and amount of food as planned. Well I think that is brilliant and most appropriate for me at this time. I will be practicing awareness of how hungry and full I feel, but I will stick to my plan and feed the infant (me) according to my plan



June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/19/17 10:29 P

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After each meal I asked myself, could I go for a walk and yes I could. I have only eaten what was on plan.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit. Monitored fullness after each meal and if I could take a walk.
-Did Sun Salutations this morning and gave myself credit.
--No cravings
--Stayed on plan, No Choice
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.


SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
10/18/17 11:41 P

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Yesterday's experiment was a great exemple of how uncomfortable feeling stuffed feels.

But today was a bit more trying: I had a substantial lunch, knowing that I would not be able to have dinner for a long time (I had to bring my car to the garage, take the metro to work, take the metro back to pick up my car, and then go home for supper).I would have been able to take a brisk walk after lunch and I did, walking to the metro and from the metro to work after leaving my car at the garage.

Even though I know that "hunger is not an emergency", this also reminded me that I cannot think if I am hungry, and that if I wait too long for my next meal, I am prone to overeating.

And this is what happened at supper: I could not stop eating. And even reminding myself that I want to be thin did not do the trick. I was tired, stressed -not so good news at the dealership, irritation at work- and had waited too long for my meal.
I don't even think that I was stuffed, but I was not in a mental state to remember to assess if I could go for a brisk walk, and i ate more than what was on my plan.(12 almonds, 2 glasses of wine, a cup fresh pineapple).
O well...

I guess the lesson for me is to keep from today's experiment is that if I stay too long between meals, I am at risk of overeating and I have to take preventative action, since my healthy lunch with all the good nutrients and lots of proteins did not keep me functioning well long enough.

So i learned that I have to take my kind of day into consideration, because this is how life is, not every day is the same. What was the saying again? "one ounce of prevention...." i forgot the rest.


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/18/17 8:50 P

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Ugh. I really hate feeling stuffed, and on the rare (rare, rare!!!) occasion I let it happen, I regret it.

**Kathleen
___________
2 Peter 3:9


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10/18/17 5:08 P

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I too don't like the feeling of over-full BUT I have slipped back into that feeling. It's like I haven't eaten enough coz I am not stuffed yet.

I have set my kitchen timer for 20 minutes to slow me down and to stay in the moment. I also put my eating utensil down between bites and ask myself ... aren't you done eating???

I'm hovering 20 pounds above my goal weight. I have gotten complacent with peeling off 100 pounds and wanting a parade for alllll my hard work ... BUT I'm not done yet.

emoticon


Edited by: MTN_KITTEN at: 10/18/2017 (17:10)
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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GOING-STRONG's Photo GOING-STRONG Posts: 6,938
10/18/17 9:31 A

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Day 18 - Change Your Definition of Full

I'm lucky on this one... I don't like the feeling of being stuffed. My sister on the other hand likes the stuffed feeling and she has a hard time stabilizing her weight. One time after a large meal I was feeling that overeating discomfort. I realized that the pain of overeating is very much like the discomfort of being hungry. Neither are pleasant feelings and they feel similar to me. I am proud to say that I actually can't remember the last time I ate until being overly full.


Rhonda
Seaside, Oregon

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


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (75,235)
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10/18/17 8:42 A

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Funlovin and Kriszta those are really helpful observations. I am lost with this step.

I blogged about it though.

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6422630


Mary

Cape Cod and Western Massachusetts

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


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (57,165)
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10/18/17 7:31 A

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I have been setting a timer for 10 minutes at each meal and have come to recognize that I am feeling signs of fullness after 8 minutes. This exercise has been very good for me; not only increasing my awareness, but also helping me to slow down with my eating.

I rarely eat to the point of feeling stuffed, however I do frequently eat past that point of fullness b/c there may be a bit more food left on my plate. Last night I dished up my meat and veggie, ate what was planned, and left the rest. It was a bit difficult to keep looking at it sitting there on my plate. It was such a flavorful meal and one of our faves that I really wanted to eat it. And, it didn't help that my dad and DH kept asking "Aren't you going to eat that ?". But I donned my resistance muscles! I put the carrots back on the serving plate and gave DH the rest of my meat.

The fact that I have trouble leaving food on my plate when I get those feelings of fullness prompted me to make out an assignment card to monitor myself x 30 days, as Beck recommends, after each meal so I can evaluate my thoughts - Am I thinking that I still want to eat that food or am I satisfied with the my fullness and able to leave it on my plate?

I have a few thin friends and whenever we get together for a meal and they leave food on their plate I always find myself thinking: You can't possibly be full! You haven't hardly eaten anything! I WANT TO BE LIKE THEM emoticon ! It's called Thinking Like A Thin Person.

Sue

Michigan - EST

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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10/18/17 4:07 A

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I used to like the feeling of being overly full, together with the mind numbing side effect and food coma, an escape from stress of a hectic period of life. Looking back, they were not pleasant feelings at all.
Now I like being neutral (neither-hungry-nor-full) much better than being overly full.

Another reason for me to overeat used to be fear from getting hungry before my next meal if I eat "too little". I no longer worry about that since I learned hunger is not an emergency.

The day 11 assignment when we evaluated hunger before, during, after and 20 minutes after meals was very helpful for me to understand Day 18 Change Your Definition of Full.
Many of us observed that hunger doesn't necessarily go away by the end of the meal, it may even be stronger than before meal... to cease completely after 20-30 minutes after the meal.
Especially if the meal was eaten too quickly, in 6-8 minutes.
Same for fullness: it may not kick in before 20 minutes after the meal.

Kriszta

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

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


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GOAL120A's Photo GOAL120A SparkPoints: (17,946)
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6/6/17 9:16 P

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I took a walk after my dinner. I actually never even finished all of my planned food, only because I was full and I knew I was going for a walk and really paid attention to how my stomach felt at the table. I took a walk and I was fine. And hours later, I am still satisfied.

I read in the Spark Solution book I recently bought that I do not need as many calories because I am close to 50 years of age and that I am under 5'2''. So, there it was in black and white that I didn't need as many calories as I thought I did. Why did I have to see it in writing to understand and accept that? I could have just listened to my body instead.

Somehow that makes me feel free.

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


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AURA18's Photo AURA18 Posts: 8,126
3/19/17 9:45 P

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~Day 18 After meal walk to "Change Your Definition of Fullness." Feel uncomfortable - ate too much - Next meal eat less & walk again!

Edited by: AURA18 at: 9/22/2017 (14:13)
1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (251,017)
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3/18/17 9:15 P

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Day 18 - Change Your Definition of Full

The clean plate syndrome was my biggest challenge. Even though I enough to eat, I kept eating because there was food on my plate. Additionally, the feeling of fullness give me a sense of comfort and safety. Eating slowly and realizing that it’s okay to leave food on my plate help me to overcome these hurdles. When I slowdown when I eat, I get a better sensation of fullness. Understanding and differentiating hunger vs. cravings has also helped. On another note, my meal plan hit the skids when my DW ate the leftovers that I’d plan to eat for dinner. Oh well



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3/18/17 3:42 P

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Day 18 - Change Your Definition of Full

I'm lucky on this one... I don't like the feeling of being stuffed. My sister on the other hand likes the stuffed feeling and she has a hard time stabilizing her weight. On time after a large meal I was feeling that overeating discomfort. I realized that the pain of overeating is very much like the discomfort of being hungry. Neither are pleasant feelings and they feel similar to me. I am proud to say that I actually can't remember the last time I ate until being overly full.


Rhonda
Seaside, Oregon

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


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (134,186)
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3/18/17 11:48 A

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I have totally redefined the word "full" over the last 6+ weeks. Several, several times ... I have not cleaned my plate coz I registered physically "full" before all my meal was gone.

Dang, this really, really works.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
3/18/17 9:38 A

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To quote Monica "I do often have the thought (when looking at a meal or immediately after finishing a meal) that this cannot possibly have been enough to eat." This is my fear too.
And paradoxically, I very often feel full just after a really few bites but am afraid that if i end my meal then, i would be hungry soon after. Even if I know and have practiced that "hunger is not an emergency", I dread feeling hungry, because afterwards, when I eat I feel ravenous.and "need" to overeat. Have not solved this puzzle yet.

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3/18/17 8:21 A

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Good reminders in this lesson. I have done the 20-minute test a few times to prove that I will feel full and satisfied after a meal or snack. However, if I am not careful and not remembering this, I do often have the thought (when looking at a meal or immediately after finishing a meal) that this cannot possibly have been enough to eat.

Kriszta, I am following your lead and will practice this skill for the rest of the reading. I am going to add "evaluate fullness after 20 minutes for one meal" to my checklist.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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3/18/17 6:47 A

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Very helpful chapter for me!
My sense of fullness was mis-calibrated most of my adult life, mostly because I used to eat so very fast. I used to like that "overly full" feeling, it gave me a sense of comfort and safety.

Now that I know from previous chapters that
-I have to eat slowly and mindfully
-and even then, fullness may kick in only 20 minutes after the meal
-and knowing hunger is not an emergency
... I can have the sense of comfort and safety when I'm mildly full, after eating my planned meal. The slower I eat, the more so!
And I'm more aware that being overly full makes my body heavy and tired, and my mind drowsy and foggy - not so pleasant.

I'll practice this for the rest of this Beck reading:
after finishing my planned meals, I'll evaluate fullness, and give myself credit every time I finish mildly full and stop. Good reminder!


Kriszta

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

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
2/17/17 8:06 A

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Kirszta, I never thought of it this way before: "eating unplanned food makes me expect some greater satisfaction at the end of the meal, and when it does not happen, an urge arises to eat more..." I have this same feeling - that the unplanned food didn't live up to my expectation of satisfaction, so maybe I just need a little more, or something else. And then the downward spiral begins. Great insight!

**Kathleen
___________
2 Peter 3:9


KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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2/17/17 4:00 A

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Had an interesting insight last night.
I ate my planned dinner, my square of dark chocolate, didn't feel really full but I knew it was my portion and there's no more. Went on with my evening without thinking twice, watched a movie with DH, and 20-30 minutes later I noticed I was completely full.

The insight part is this:
in the past few weeks I often weighed in a bit under my goal, increased amount of my planned food a bit AND allowed myself small amounts of unplanned food, like small piece of cake, a few salty crackers... and on those days it was a lot harder to stop.
I think this is because eating unplanned food makes me expect some greater satisfaction at the end of the meal, and when it does not happen, an urge arises to eat more... desire to eat or craving.

I'm very pleased about this hypothesis, because it always bothered me why it is easy to eat planned moderate portions and why it is so hard to stop once I ate too much.

emoticon

Kriszta

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

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


326 Maintenance Weeks
 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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2/7/17 3:44 A

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Eating slowly really helps.
Fullness increases slowly over time, and the later we finish eating, the more fullness we experience after the last bite.
I never believed this, but now I know better : )
This is how eating fast makes us overeat and still not find satisfaction.

I eat my breakfast very slowly and still, fullness sometimes kicks in later, when I'm in the car driving to the office.

Kriszta

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

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


326 Maintenance Weeks
 
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (134,186)
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2/6/17 4:02 P

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This is gonna take practice. If I stopped eating when I felt physically full ... I wouldn't be soooooo "fluffy".

I am putting my eating utensil down between bites and eating s-l-o-w-l-y.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MOOMSHINE's Photo MOOMSHINE Posts: 6,402
1/25/17 6:56 P

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Full is uncomfortable for me -- a reminder of over indulging. 8-)

8-)
Em
SoCal
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NEVER FORGET


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11/4/16 4:01 A

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When I forget to eat slowly and don't feel adequately full when I finish, it is helpful to watch fullness over 20-30 minutes after the last bite. It is true: it really increases.

Kriszta

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

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


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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,089
11/3/16 12:13 P

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I know when i am full, but i have trouble stopping there. I like the feeling of being almost too full. Also, with vegetarian meals, it is better to eat more rather than less.
A fine balancing act....


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (57,165)
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10/20/16 9:57 A

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I usually can feel when I am full. That doesn't always stop me from eating more, but I'm having a hard time remembering when the last time was that I ate until I wanted to call "first dibs on the couch".

And in doing these food exercises with Beck and again with 100 DWL I have discovered that I really don't like the feel of food in my mouth. That doesn't always stop me, however, from eating more!

Bottom line - I need to practice the skill of STOPPING!

Sue

Michigan - EST

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


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KBEHNKE81's Photo KBEHNKE81 Posts: 12,079
10/19/16 7:06 P

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I detest that "I call the couch!" feeling. In our family that's code for "I ate way too much and feel like I'm going to burst." Not to say I cannot get there, but on the few occasions I do, I regret is and feel listless and germy for hours and hours.

I'm comfortable with my definition of full - I'm not hungry any more, and I know I ate enough food to get me to my next meal or snack.

**Kathleen
___________
2 Peter 3:9


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10/19/16 3:36 A

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as another non-snacker, and a plant-based vegan, i tend to eat a bit more at meals - and will eat salad to a point of slightly more than full, because i know that the fullness from salad wears off sooner. but i am always able to take a walk after i eat. and that blah-omg-i-ate-too-much feeling - like the dawg, that is something i have no interest in feeling again.

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!
one day at a time...

susan




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STRONGDAWG's Photo STRONGDAWG Posts: 1,504
10/18/16 9:00 P

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I wrote in a recent blog that I have not eaten to the point of discomfort in years. I was so unhappy and uncomfortable that last time, it was like a hangover from too much alcohol. i really didn't want to experience that feeling again. I just won't do it any more.

I find that the food pushers in my life don't want to hear it when I say I've had enough. It's like I have insulted them by refusing to eat. It used to bug me, but not any more. It's their baggage, not mine.

I think of all the maladaptive behaviors that come with obesity, this is the one behavior that I don't miss at all. It really was easy to stop once I made up my mind. No regrets here!

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


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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (146,903)
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10/18/16 8:29 P

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By stopping during my meals several times today to assess my level of fullness, I learned something about myself that I didn't know before. That is that even if I feel comfortably full and know that I can stop eating and feel satisfied, I like the pleasure of eating. The aromas, tastes, textures...all of it. I realized that I am a true foodie. I get a lot of pleasure from food itself and slowing my eating down with the Beck techniques has allowed me to see that. I always thought I ate to fill an emotional emptiness, and there is some of that, but food itself is important to me. I think I can use that knowledge to allow myself to relax and enjoy the hobby of meal planning, food preparation and pleasant dining. There are different components to my overeating and I need to separate them. Beck can help me handle my compulsivity around eating and I can enjoy pleasant, portioned, reasonable eating at other times. At least I hope I can!

Edited by: DAISYBELL6 at: 10/18/2016 (20:30)
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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JEANKNEE's Photo JEANKNEE Posts: 18,572
10/18/16 4:31 P

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I've never liked the feeling of being full. But, I used to find myself in that state because I used too eat too quickly and mindlessly not giving my body enough time to signal me that it has had enough food. Thank you.

So, eating slowly and mindfully has really supported me and I do not experience that overly full feeling. Like, Kriszta, I do not snack. So, I'm likely a bit more full than those that eat snacks and meals each day.

I also can go for a brisk walk after meals. I really appreciated this particularly guideline from Beck. If I feel like I cannot head out for a brisk walk following a meal, then I've eaten too much.

Jeanne
Pacific Time Zone

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

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KRISZTA11's Photo KRISZTA11 SparkPoints: (108,770)
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10/18/16 3:40 P

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I'm doing so much better in this than before my first reading of Beck!
I used to like to be overly full, wanted to feel like that especially after dinner when I came home tired from work and our family life was not at its best...
I had to eat a LOT to reach that feeling, because I ate very quickly and mindlessly.
Oh well... at least I know well what dr. Beck is talking about in this chapter.
I don't like nor pursue that feeling anymore.
I make an effort to eat slowly and mindfully so I feel pleasantly full at the end of each meal, fullness increasing for 20-30 minutes. Probably more full than people who eat snacks, because all my caoiries are crammed into 3 meals.But I can go for a brisk walk!


Edited by: KRISZTA11 at: 10/18/2016 (15:49)
Kriszta

Goal weight:
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Maintenance Lessons Learned:
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-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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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
2/5/12 4:38 P

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This one really hits home for me. I can now see that I’ve eaten more food at mealtimes than what would take me to comfortable fullness because I had a “fear” of being hungry before the next time I would eat. I also stopped eating when I wanted to, rather than when I was comfortably full. I’ve used food as entertainment, a friend, and a security blanket. I’ve been practicing this, and I will continue to do so until it is a habit. I'm changing my thinking and my behaviors.

Warmly,
Charlene

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



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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
1/15/12 9:54 P

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MORERED, your post is so powerful. Thank you for sharing it. I love the conviction in your message. It is very motivating.

Warmly,
Charlene

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



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GRETCHENDZ Posts: 14
1/15/12 9:46 A

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Jspeed, I really like this idea! Thanks for sharing it.

Edited by: GRETCHENDZ at: 1/16/2012 (13:15)
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MORERED's Photo MORERED SparkPoints: (23,105)
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1/12/12 1:47 P

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Today's challenge is one that I will need to work on for many days to come. It's related to the differentiating between hunger, desire, cravings day. I have been eating my meals more slowly, focusing on what I am eating instead of multitasking, and not eating more than the portions I put on my plate. And no snacking after dinner. I keep telling myself that I had plenty and that I really am full/satisfied even if my brain hasn't gotten the message yet. Every meal I want to eat more, but I remember by saying "you're done" with conviction and then distract myself. So far, I am strengthening my resistance muscle. If I keep practicing, I know that someday, I will no longer need to work so hard at this. But right now, I do need to work hard and I'm certainly giving myself credit for it!

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MAY1787's Photo MAY1787 SparkPoints: (21,245)
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8/17/11 10:34 A

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I think my problem is that I never do feel full. My entire life I could always eat more, no matter how much I already ate. Yes, I can feel satisfied with what I ate but I always have room. For example, on Thanksgiving I can eat everything plus the fixings. While everyone else is complaining about their full bellies, that makes me feel guilty and ridiculous because I could still eat 3 slices of pie (or more)! It never ends for me.
I have been able to cut back on the amount of food I prepare for myself now that I eat more mindfully and feel satisfied sooner, but even when I feel satisfied and there is food on my plate that doesn't make sense to save as leftovers then I have a hard time just letting it go in the trash. I know I need to just throw it out in the trash versus throw it out in my body, but when its sitting in front of me its easier said then done, especially if its something that is particularly delicious.

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JSPEED4's Photo JSPEED4 Posts: 1,701
3/20/11 8:06 P

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OOLALA53, I am doing things like this more, and more, too--After I start a meal, I stop and talk with the cat for a minute or two, look at a checklist of some sort. I just make sure that I eat all of what I want in a meal or snack within 40 minutes of starting.

Taking a break sometimes gets part of it put back into the fridge for the next meal/snack, and that breaks up my eating in to smaller, more frequent meals. This is good for me--keeps me more balanced.

I like the book's question about being able to take a moderate-to-brisk walk after eating. I did a few weeks of walking tracking 5K, though I found out later that I had just walked 2.5 miles, not the 3.1! ---and that helps me get the sense of if I could take a good walk after a meal. I can use this as the best measure for me.

Edited by: JSPEED4 at: 4/5/2011 (01:58)
J. Speed Eastern Standard Time, UTC/GMT -5
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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,961
1/31/11 11:27 A

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I overate the other night for the first time in ages and it didn't feel good. Once in a while doesn't bother me; I feel I've generally internalized the "could eat a bit more but satisfied" point as the place to stop. The only time I have to focus on this now is when I'm eating out and don't have portion control as I do at home or when I fix a meal to go. One of my techniques for eating out is to wear a snug-fitting pair of pants. This is interesting to me because as a young adult I did the opposite-- wore loose fitting pants when I was heading to a party or a restaurant so I could eat all I wanted without feeling uncomfortable!

Heidi



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OOLALA53's Photo OOLALA53 Posts: 12,472
1/30/11 11:40 P

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On another site, I saw a poster who said she sometimes stops halfway through her dinner and does something else, like pick out her clothes for the next day or open mail. Then she goes back and decided if she really wants to finish. Often, she will be full enough to stop and still be content through the evening and sleep. I've noticed my slim brother does this a lot. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 10,097
1/29/11 8:08 P

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Good topic. I believe, though, that sometimes I could easily walk briskly for 20 minutes after I have eaten too much. I think I need to find another way to measure it.


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

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OOLALA53's Photo OOLALA53 Posts: 12,472
9/28/10 5:50 P

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l notice I have to be vigilant with this depending on what I'm eating. I know when I eat lighter foods, I have to get fuller than when I don't. If I get in a pinch, and end up having to eat only something dense or heavy for a meal, it takes only about 10 or fewer bites of it to leave me full and satisfied until my next meal. But on some of these hot nights when I eat a lot of vegetables, I have to get pretty full, but chew them well and savor their flavors and textures. That's another reason the skill of eating mindfully is so important. If I eat too fast, I barely experience the food and later I feel I've missed something. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (234,346)
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9/11/10 11:55 P

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Change my definition of full... I've been much better about this since I started the Beck Solution. I used to eat dinner, then grab crackers or french bread and go to the living room to watch TV. Snacking, even though I'd just had a meal. I needed something to do with my hands while I calmed down and unwound from work. I've stopped doing that. If dinner will be late, I eat some raw carrots, celery, and radishes while wating. Then, I eat dinner and stop. If I wait at least 20 minutes, the craving for something to nibble while watching TV goes away. If I have the urge to snack, I grab a glass of cold water with some ice cubes and crunch on the ice.

Anuschka
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LIAMSMOM3's Photo LIAMSMOM3 Posts: 19
7/1/10 10:20 P

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I am on Day 18 of the Beck Diet. I am not sure I put my heart and soul into this lesson/skill. I was so busy today, once I was done eating I was done. I am sure I will have to revisit this skill in the future. Giving credit to myself: went to Pilates tonight at the Y!

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MAZZYR's Photo MAZZYR Posts: 9,182
4/29/10 1:08 P

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Today I'm re-visiting Day 18: Change Your Definition of Full

Quoting Dr. Beck:

"Once I change my definition of fullness, dieting will be easier."

"TIP! If you finish what's on your plate and feel disappointed that you can't eat more,remind yourself that you'll be able to eat again soon. You might say, It's okay, I'm going to have a snack in three hours--an apple and cheese stick ... I can wait. Then immediately read your Advantages Response Card to remind yourself why it's worth putting up with this momentary disappointment."

When I recognize that I'm probably normally full, I'm going to:

Remind myself that I'm uncomfortable when I eat beyond fullness.

Remind myself that I can wait until my next planned snack or meal.

Remind myself to distract myself... read ARCs... make a phone call. A phone call takes the focus off me and my desire to continue eating.


Mazzy


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ANNANN63's Photo ANNANN63 Posts: 2,241
3/7/10 2:28 P

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I am redoing the days and unfortunately I am not doing any better with this. I am doing much better than before but I still have times when I don't realize I am full until I am overfull. I do keep working on this, in fact yesterday was really good. I was able to recognize fullness and stop eating. Today I didn't succeed.

Annie
Central Florida-EST


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OOLALA53's Photo OOLALA53 Posts: 12,472
2/15/10 10:54 P

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I was out for lunch and ordered a deli sandwich, hold the mayo. (BTW, I use the psych techniques from Beck, but the eating rules of the No S Diet.) Because of some snafus, I couldn't stay and ended up eating half the sandwich in the car. I started to gulp it, but slowed down and pulled over in the shade. I realized I could easily eat the whole sandwich, but went home and realized I actually wanted something crunchy and lighter. A good handful of pea pods, green pepper and chopped carrot later, I felt fine. I ate green pepper and jicama with the other half of the sandwich for dinner. I'm even too full for a piece of fruit. Once again, restaurant fare is too generous and too heavy. emoticon

Edited by: OOLALA53 at: 2/15/2010 (22:57)
*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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STORYLADY1's Photo STORYLADY1 Posts: 247
2/10/10 12:19 P

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I have such a hard time with this one. I've often thought that part of me is broken. I keep trying to identify fullness. At first I thought I can just eat what's on my plate from my plan. But, in the real world there's so many situations when I need to know what fullness is.

I understand what annsalvato says about full and overfull about one bite apart. Well said.

I can't lose 100 pounds....but, maybe I can lose five pounds twenty times.


"You may have to fight a battle more than once to win it." - Margaret Thatcher


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ANNANN63's Photo ANNANN63 Posts: 2,241
1/28/10 5:51 P

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For me full and overfull are about one bite apart. I am working on knowing when I need to stop eating. I will give myself credit. Since I started my food plan I get overfull much less often. Someday I will get it to never.

Edited by: ANNANN63 at: 3/7/2010 (14:26)
Annie
Central Florida-EST


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COFFEE666's Photo COFFEE666 Posts: 97
12/5/09 6:40 P

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By eating mindfully and slowly I will be able to check in with myself and asses my level of fullness.

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


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