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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: (17,742)
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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: (20,483)
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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: 1,677
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)
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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,322
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: 8,525
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

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (165,241)
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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.

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


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OOLALA53's Photo OOLALA53 Posts: 8,525
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

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four years and counting. nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (184,262)
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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.

"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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LIAMSMOM3's Photo LIAMSMOM3 Posts: 18
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: 8,961
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
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OOLALA53's Photo OOLALA53 Posts: 8,525
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)
*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved my emotional life! Four 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
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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
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COFFEE666's Photo COFFEE666 Posts: 95
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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DRBECKDIET Posts: 29
11/24/09 6:14 P

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I realized a while back that if I eat till I feel full, then I ate too much. Now I have to adjust this even further to be able to take a walk after a meal.

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
10/4/09 11:27 P

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I got caught up in life so I hadnt progressed in a few days. This is not to say I have not used the techniques I have learned thus far extensively. Tomorrow, I will be back on track with day 18. Although, I can tell you that this has changed drastically already! Eating the mini meals has been working out well- well that is I have time to eat at work...

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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10/2/09 12:27 P

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I like what you said about a "cheat period." I've started to change my thinking and when I mess up with a meal and go over or eat an unplanned snack that before would ruin my whole day. I'm working at getting myself to not think about the whole day's calories but to have a calorie expenditure for each meal. And if I go over on lunch, I think of the next meal like I would a new day. I look at the calorie expenditure for that meal and eat accordingly.
Cindi

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IMREADYTODOIT's Photo IMREADYTODOIT Posts: 564
10/2/09 12:06 P

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I am eating small portions every few hours, so I dont really have a chance to stuff myself. On the weekend I allow myself one cheat period. I think a whole day is too much and a meal may not be enough. When I did this last weekend. I was very mindful about my eating, and when I left the table I was full-but not stuffed.

Brittany-Striving for persistence, not perfection!

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


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NANCY-'s Photo NANCY- Posts: 7,327
9/12/09 10:30 P

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"Satisfied"
Full?
Stuffed?
The full feeling wouldn't show up until 40 minutes later, so I was usually stuffed.
Slowing down I'm learning about being satisfied.

Expect Success

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

Reward yourself for behaviors, not results.


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CINDILP's Photo CINDILP SparkPoints: (80,196)
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3/7/09 1:04 P

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Actually, it wasn't happening until recently. When I am in control of my eating, I can stop before feel overfull. But, I think being tired and other issues can affect me.
Cindi

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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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3/7/09 7:54 A

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I rarely eat to the point of being overfull. I doubt it happens more than once or twice a year.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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CINDILP's Photo CINDILP SparkPoints: (80,196)
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2/24/09 1:36 P

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I don't like being so full I feel bloated. So, being able to stop at satisfied is essential.
Cindi

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MAZZYR's Photo MAZZYR Posts: 8,961
2/21/09 1:40 P

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Today I'm re-visiting this step and I'm willing to change my definition of full.

I'm willing to...

-Eat to mild fullness or until I'm comfortably full.
-Eat when hungry, but not too much.

It's so tempting to continue eating when something is delicious, but the consequences of eating too much is feeling over full and it does not fit in with my desire to reach a healthy weight and be fit.

Mazzy


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LILLIAN364's Photo LILLIAN364 SparkPoints: (0)
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2/3/09 7:34 A

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I like the sensation of being just full. I hate being stuffed although that rarely happens to me since I started watching what I eat. Still occasionally at a restaurant, the food is too good.

Still, I doubt that has happened to me this year. I would guess the last time that I truly stuffed myself was many months ago. Eating mindfully helps prevent eating too much. When I'm at a buffet restaurant, I'll leave a plate half or even completely full of food in front of me if I'm full. I won't eat pass that point.

Maintenance range. 127 to 132.

LIfe should not only be lived, it should be celebrated! (Osho)


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FB_000's Photo FB_000 Posts: 1,271
12/29/08 7:17 A

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Run, I've gone a week now w/o over-eating. I portion my food and only eat that. I have yet to turn down food that is on the plate.

Little success first, I feel like my stomach is 'normal' again and not over-filled with food I did not eat. I'm also drinking more liquids. Right now that's ice tea, but it's not Diet Coke, and soon will be water.

My body is full, though my brain says differently. 3/4 full is good!!

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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
12/26/08 9:19 P

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FemmeBella - that's a great way to monitor you're eating and it sounds like a really natural approach where you're solidly in touch with your feelings while you're eating. good job!

As for me, it's been almost 5 months since I wnet thru day 18 the first time and I still approach a meal wanting a whole lot more than I need. I keep planning normal portions and am able to confidently tell myself that the portions I'm dishing up really will satisfy. And they do. Maybe the "wanting more" will stop someday, until then, I guess I'll keep planning and mindfully recognizing that I'm truly satisfied on these smaller portions... And enjoy the benefits of being slimmer because of these small portions! Now that does feel good!!!

wow - I've forgotten that the REASON I now weigh 150 instead of 180 is that I am eating only to normal fullness and no longer overeating - i'd forgotten the cause and effect of food quantity and body weight - duh!
emoticon


Edited by: RUN2RIDE at: 12/26/2008 (21:23)
My ticker represents 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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FB_000's Photo FB_000 Posts: 1,271
11/29/08 3:38 A

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I use my DISCOMFORT SCALE to remind me of full, 3/4 full, could eat, and hungry.

I try to stop eating at 3/4 full and drink water.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/19/08 8:22 P

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Good Job!

Sandy emoticon

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

STG - Have a 4 week streak!


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BUTTERFLYWINGZ's Photo BUTTERFLYWINGZ SparkPoints: (15,160)
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9/17/08 4:01 P

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I have been doing well with portioning out my meals every day & keeping those extra little healthy snacks in the cupboard at work where I can't see them.

I like the idea of measuring fullness by if I can take a walk or not... great way to keep it real! ~Renee

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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MAZZYR's Photo MAZZYR Posts: 8,961
8/2/08 9:53 A

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Day 18: Change your definition of full is starting to have new meaning for me. I'm practicing mindful eating... that is learning to listen to my body. When I'm hungry... I eat, but not too much. Planning and monitoring what I eat is helpful, but tuning into what MY BODY wants is as important.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/2/08 9:47 A

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I think eating slow helps alot with this also. If you eat slow enough for your body to be able to signal you that you're full, you can stop easier. I did Weigh-Down Workshop once and she said if you stop to take a deep breath while you're eating, it means you're full.

Sandy emoticon

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

STG - Have a 4 week streak!


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
8/2/08 9:43 A

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Day18 was rather challenging for me - again, I like her simple definition - "Can you talk a moderately brisk walk?" and am thinking of that after my meals.

It reinforces the whole planning process for me - if I eat as I plan, then I do feel normal fullness. So, everytime I eat a planned meal, I'm praticing "normal fullness" - eating to plan is my opportunity to experience "normal fullness" over and over and over... does that make sense? Someday, that will be so engrained maybe I won't have to think so hard on it...

I also like her idea of the "giving in" and "resisting" muscle/habits. Sort of like dog training except we're training ourselves! We'd never let our pooches get away with overeating at the kitchen counter after dinner! We'd lovingly reinforce the positive habits that keep them away from that food and simply say "NO CHOICE" when they're about to do something they shouldn't...

ok, rambling over, day 18 DONE

Edited by: RUN2RIDE at: 8/2/2008 (09:42)
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MAZZYR's Photo MAZZYR Posts: 8,961
6/28/08 3:11 P

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My hope is that by practicing moderation and portion control my definition of full will change to comfortably full as opposed to over full or the uncomfortable stuffed feeling.

Slowing down and really tasting food and chewing fully does help me.

Mazzy


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6/24/08 10:21 A

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Yes, if you slow down, the feeling of fullness has a chance to catch up with your mouth. Try to really pay attention to the natural signals your body is trying to send.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
6/24/08 6:41 A

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Eating slower helps this too; full can sneak up on you! It's funny how you come to not like the "full" feeling after you get used to not eating as much. I guess our bodies like it!

Sandy emoticon

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

STG - Have a 4 week streak!


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SHOOTINGSTAR04's Photo SHOOTINGSTAR04 Posts: 1,610
6/23/08 8:19 A

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I'm on this one today, and this is something I have to really pay attention too. I tend to feel overly full at dinner, especially if I eat with distractions. I have been eating at the table without distractions and it does help

I am in recovery, working on my health, and working on loving myself

" Be comfortable in your genes!"

"If you live life then you become what you are."- DMB


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6/1/08 10:16 P

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Yes that is one thing I don't have to worry about but that is probably the only one! emoticon

WHEN YOU SIT TO EAT WITH A RULER, CONSIDER DILIGENTLY WHAT IS BEFORE YOU.

PROVERB 23:1


THE LORD IS MY PORTION SAYS MY SOUL, THERE WILL I HOPE IN HIM.

LEMENTATION 3:24


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
5/31/08 7:35 A

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Lucky You! One thing to mark off your list!

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

STG - Have a 4 week streak!


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5/31/08 12:11 A

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Finished this but I don't eat until I am uncomfortable. I have done it once or a couple times. But the sensation isn't good. So this is not a problem for me. I am more of a grazer but hopefully I'll graze a little less.

WHEN YOU SIT TO EAT WITH A RULER, CONSIDER DILIGENTLY WHAT IS BEFORE YOU.

PROVERB 23:1


THE LORD IS MY PORTION SAYS MY SOUL, THERE WILL I HOPE IN HIM.

LEMENTATION 3:24


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5/27/08 2:53 P

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starting on this this week.

WHEN YOU SIT TO EAT WITH A RULER, CONSIDER DILIGENTLY WHAT IS BEFORE YOU.

PROVERB 23:1


THE LORD IS MY PORTION SAYS MY SOUL, THERE WILL I HOPE IN HIM.

LEMENTATION 3:24


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
4/30/08 6:16 A

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That's Good! My stomach usually steers me right -- my mouth is another story!

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

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MAZZYR's Photo MAZZYR Posts: 8,961
4/29/08 8:21 P

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Sandy... LOL... my stomach doesn't seem very talkative... so I'm starting to rely on making good choices... then I able to respond to my thoughts with "that's enough" or "NO CHOICE" or "IT'S NOT OKAY."

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
4/29/08 6:24 A

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Mazzy - We need to listen to our stomachs instead of the food, huh?!

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: 8,961
4/28/08 7:01 P

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I'm re-visiting this lesson today to remind myself to continue eating mindfully. I eat slowly, and when I eat consciously... that is being aware of how I feel throughout a meal... I'm able to recognize the "full feeling."

Mazzy


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MAZZYR's Photo MAZZYR Posts: 8,961
3/28/08 10:16 P

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I'm learning to be very conscious of just when, or at what point I feel full. Eating very slowly... putting my fork down allows my brain to catch up with the feeling. Being willing to be aware of this sensation is teaching me to recognize the feeling.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/26/08 9:29 P

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You said it, Girlfriend!

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

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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/26/08 8:23 P

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:::nods:::

i used to eat at the puter all the time. I would look down and my plate would be empty and i still wanted (lots) more!!! as in how did that happen! I don't remember eating it at all!!!

mindful eating is a lot more emotionally satisfying!

MAZZYR's Photo MAZZYR Posts: 8,961
3/22/08 9:25 A

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This is a step worth re-visiting.

I'm aware that when I eat out with DH or friends I don't like the "over-full" feeling, but when I'm alone I'm begining to be aware that I'm almost unconscious when I'm eating... that is... I haven't been paying attention to feeling full.

If my attention is on a TV program... I'm conscious of the program and maybe the good taste of the food I may be eating, but I have not given too much thought to eating to mild fullness as a goal.

LOL... It's actually starting to make sense... if one eats to mild fullness... one consumes less calories. Feeding emotions, or eating in an unconscious manner requires more calories that the body may not need. Hmmm... I'm adding eating to mild fullness as a goal today.



Edited by: MAZZYR at: 3/22/2008 (09:25)
Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/21/08 3:17 P

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Good observation, Nus! It's funny how the "over-full" feeling used to be comforting and now it's uncomfortable. I hate it now!

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MOV4WARD's Photo MOV4WARD Posts: 10,632
3/19/08 8:55 P

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this has been an essential realization I went through in the last couple of years...

i realized that I used to overeat beyond the point of full either in celebration (think Thanksgiving dinner) and

also during bingeing either in response to emotional pain or to a physical "climbing the wall" feeling where nothing helps but i can have eaten that huge dinner plus a bunch way past the point of full and still be climbing the wall for more food... which still wouldn't be solved even if i could fit in 1 more bite.

So, happy making guidelines for me is to eat a little more during special holiday meals or events so that I'm emotionally satisfied and not feeling distressed/rebellious because I didn't get to enjoy the special foods ~ (like Beck's rule when she's away from home to eat no more than 25% of what she normally eats at home).

I also decided that gorging myself actually is not good under any circumstance so my daily happy making guideline is to try to eat the cals I burn or less if I can tolerate it so I will eventually lose the weight I gained...

I like the concept of being able to take a brisk walk after meals ~ I had never thought of it that way b4 although I had noticed that I no longer needed to crash for a nap! nor unbutton those pants ;)

I have to say that while I was changing in my thinking and adopting these guidelines, I did struggle with this idea... and found that I was used to being overly full... I mean distended tummy. think after Thanksgiving dinner, 3 platefulls and 4 - 6 pieces of dessert!

and i actually observed after bingeing the physical "after efects" (feeling sluggish, needing a nap, terrible gurd heartburn in the middle of the night, lack of hunger, & more)

emoticon emoticon and 1 that surprised me... a larger and larger and larger appetitite! It seemed like the more i routinely ate, the more I wanted!!!!

~ so after I have been back to eating regular meals that is within calorie ranges (what i burn or less)... it usually takes 3 - 5 days for my tummy, appetite and eyeballs to adjust... but after I do, I notice that those "too full" after-effects go away and I do feel better physically....

I had to go through that cycle several major times b4 I really began to believe it.

emoticon 20 mins! Yes, I really have to wait for fullness to kick in.

there are exceptions... that last week of the ladies cycle, i seem to have hollow leg syndrome, but then again, eating doesn't fix it either.

and when i'm in emotional binge mode... eating doesn't fix that either...

emoticon so figuring out what is a good amount of food and how it helps me has really helped me adjust to adopting better eating patterns and being willing to make these changes :)

Edited by: MOV4WARD at: 3/19/2008 (20:59)
FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
3/2/08 7:26 P

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It is definitely important to remind yourself of how awful you feel when you eat too much!

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: 8,961
12/22/07 8:24 A

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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."

This step talks to the child in me who wants what I want when I want it.

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.

Edited by: MAZZYR at: 12/22/2007 (08:28)
Mazzy


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MAZZYR's Photo MAZZYR Posts: 8,961
11/9/07 8:08 A

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LOL...I always eat slowly... what I forgot to mention is that I really enjoy food... I mean really fine tasting good food, and know that I have to be very careful of eating too much of a good thing. I actually hate feeling over full.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
11/8/07 10:03 P

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I think one step that is key here too is to eat slowly so that you start to feel the fullness before you've eaten too much; instead of when you get up from the table! Good Job!

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

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MAZZYR's Photo MAZZYR Posts: 8,961
11/8/07 8:36 A

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Day 18: Change your definition of full.

I don't like feeling full, however, I get full when I eat too much. I don't eat to feel full. I eat because I'm hungry or when I have a desire or craving... the desire and/or craving is what sabotages my efforts to lose weight.

This step is interesting because it reminds me to be conscious of my behavior... yet again.


Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/18/07 6:36 A

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Mary,
We're all a work in progress, but at least we're working on ourselves! Way to go!!

I know I was starting to get very hungry at 11:00 and felt like if I didn't eat I was going to be sick; so I'd eat something. Yesterday I realized that I was doing this and thought "Wait one hour; you'll be alright" and didn't eat anything. Good for me!!

Sandy emoticon

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
9/18/07 6:24 A

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Hi,
I have done the brisk walk test many times. I use to always walk first then eat. Now I often have my dinner and go right out for my walk. I am stopping before full. Even the other night when I ate extra cabbage I would not say I was too full.
I went right out and did 2 miles. When I was not dieting I kept myself perpetually full and so I really hardly ever experienced hunger. Now I am very hungry because I do absolutely no snacking and eat my alloted calories. I just don't want to eat large portions of low calorie foods. I would feel more in control if I could eat small portions of almost any food. Kind of like I did in weighdown. I'm a work in progress.
Mary

 
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THESILVERLADY's Photo THESILVERLADY SparkPoints: (57,506)
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9/17/07 11:18 P

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I recall your saying you did Weigh Down Sandy. I find it interesting to hear more details about the workings of that program.

I have been doing Weight Watchers, which has 2 options now. You've possibly heard of WW's points -- which is actually their version of counting calories. The other is called Core. In core you stop before you are full. One is to eat until satisfied. There's a list of "legal" foods: mainly whole grain, fruits, veggies.

I avoided doing Core. I just didn't trust my body to know when it's had enough.









Carol Jean

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9/17/07 7:04 P

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Good for you, Mary! Are you stopping before you are full? or at least too full?

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

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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
9/17/07 6:36 P

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Hi,
This is hard but I really think I am getting better at this. I have not had a binge since I started at SP on Aug 1st . I have not been tempted to have a binge. I have not eaten mindlessly at all. I am paying attention to everything I put in my mouth or even think about putting into my mouth.
Mary

 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/13/07 10:14 P

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I did Weigh Down Workshop one time and it works by eating when you're hungry and stopping when you're satisfied. It really is amazing how little you actually "need" to eat. At first you feel like you're not eating enough, but it's just that we're used to eating toooo much.

Sandy emoticon

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

STG - Have a 4 week streak!


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/13/07 11:45 A

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This has been VERY eye opening for me. I don't have to eat huge amounts of food to be satisfied.

When I look at the amount of food I eat now; I think oh that may not be enough, but it is enough to satiate my hunger. When I eat now I am not physically uncomfortable because I have eaten too much. Eating every three hours is great, because I am really not starving all the time.

So my new definition of full is my hunger is satisfied without my having to feel sick. I can get up after a meal and exercise if I want. I could never do that before.

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9/13/07 6:44 A

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This one is hard. First of all, there is a fine line between full and overly full; sometimes it's a few bites difference. Secondly, sometimes I feel like I'm always hungry. I've been that way lately. But then when I sit down to eat, I'm not hungry. I think mostly I'm doing pretty good at not eating too much. I've I'm overly full the feeling only stays for ten minutes, so that's not too bad.

Sandy emoticon

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

STG - Have a 4 week streak!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/8/07 8:53 A

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Do we really know what "full" feels like? Or are we too used to being "stuffed"? What does "satisfied" feel like?

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

STG - Have a 4 week streak!


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