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TOPIC:   Habit # 1 eat only when hungry and stop when full 


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OOLALA53
OOLALA53's Photo Posts: 7,975
12/20/09 7:49 P

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I think one of the keys is Gould's recommendation to stop when full. I have found that even when I get very hungry, if I pay attention to my eating, enjoying each mouthful, I don't have the desire to eat any more than if I'm not. In fact, being really hungry has helped me to tell when I'm full. I really believe that people who overeat when they get really hungry also overeat in other situations. I don't believe it's the being hungry that does it.
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*"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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ndividual.asp


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RACHELRB
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12/20/09 7:18 P

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I find I am healthiest eating 3 meals plus snacks 2-4 times a day. I think for me it's not hungry vs. not hungry. There is definitely a scale from full all the way to starving and all points in between. By eating little bits I don't get too hungry and start to make poor choices.

If you win 51% of the battles you have won the war.


LADYIRIS313
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12/20/09 4:37 P

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Amanda, I started following Dr. Oz's recommendations for eating 5-6 times a day and I too am never 'ravenous' when I eat that way. I wonder, though, if I associated 'ravenous' with 'hunger' and didn't really recognize the early signs of being hungry. After several months on this program, I can honestly say I DO know when I am hungry and when I am emotionally craving, and that has been a benefit for me that I cannot over-state the importance of. It has literally changed my relationship with food.

"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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AMANDA133
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12/20/09 3:27 P

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I am trying Clean Eating and using Alli, so I have to eat 5-6 times a day to increase my metabolism. That means I eat when I am not really hungry, but have noticed that I have no trouble with portion control. In the past, when I got hungry I would really eat. I will give this some time to work, before I change it.

I am 100% responsible for my life choices.


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OOLALA53
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7/4/09 2:49 P

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Thank you, all. However, I am not trying to figure out why I am not hungry at certain times, or even worried that I'm eating too little at times. I'm just frustrated with the fact that I continue to THINK about eating and have the DESIRE to eat even when I'm not physically hungry. I am not one to starve myself, believe me. In fact, I have very rarely been able to stick to any specific diet that dictated what to eat when. I am not one of those people who have followed tons of low calorie diets. Not me! I did lose weight several years ago and have pretty much kept it off, but I'm not happy with how much I still feel ruled by food and having the perfect foods to eat at specific times in order to lose weight, and the fact that even when I do that, I still want to binge. Most slim people don't worry about having the right snack with them every day or things like that. They just make do with what is available and overeat only occasionally, no matter what the occasion or food available. Losing weight would be nice but I really want to get to the point where eating, either "healthily" or not, doesn't rule my life. I still think I can get to that point, as some have, where they just don't worry about food, that its emotional appeal is completely broken or at least seriously impaired. My understanding from the writings on emotional eating is that you have to avoid eating for any reason besides hunger, even if the food it "healthy." Can someone tell me if he/she went through periods of time where he/she did consistently wait for hunger, even if there were long periods of not eating (in accordance with the body's physical hunger) and he/she pretty much got over that desire to eat for emotional reasons? Is waiting through those periods just part of the process?
Please know that I am grateful for ALL the support people give here so lovingly and unselfishly. It's time out of your lives and I appreciate it immensely.

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*"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
ndividual.asp


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RACHELRB
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7/4/09 10:34 A

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As a parent, when my kids were little (they are all teenagers now and eat me out of house and home) I would worry they weren't getting the nutrients they needed. Kids don't worry about nutrients or calories or how they look, etc. They just eat when they are hungry. My pediatrician said one day they won't eat much the next day they'll eat lots. Over time it would balance out. Oolala could that be you?

If you win 51% of the battles you have won the war.


SUSANHKS
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7/4/09 8:47 A

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Oolala53, do you struggle with perfectionism? So many of us on SY online do.

It sounds to me like you are trying to follow the SY guidelines perfectly. If it were me, and I'd only eaten 700 calories that day, I'd try to figure out what my body likely needs (fiber? protein? magnesium?) and give it to it in a small meal.

Perhaps you were focused on something else when the hunger was hitting and didn't notice it. Then your body can put out cortisol to keep your blood sugar up and give you that same sense that many people get who eat less when they are stressed---- the feeling of not being hungry.

For me, I listen to my body to a point, but if I rationally know that my body probably needs nutrients, I try to give that to my body.

Susan

SW 8/1/08 229.




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LADYIRIS313
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7/4/09 1:09 A

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OOLALA53, do you find that your hunger fluctuates with the time of the month? I know that my hunger inflates at certain times of the month. Right before my cycle, I could eat a house, while the days after my cycle I find I am barely hungry at all. I have read that women have fluctuations in our sugar levels naturally during certain times of the month (as well as other hormones) and that can really affect hunger. I wonder if that is what is going on?

"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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OOLALA53
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7/4/09 12:33 A

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Oh, no, I usually eat plenty. I've purposely never allowed myself to eat below a certain number of calories for years and years. This is an unusual day, but it happens. I had been eating meals and snacks, good ones, with some days of bingeing, but I had been wanting to re:visit the practice of eating only when hungry, not that I'm often not hungry when I do eat. I usually am. Recently, I had to fast in order to have some blood tests done, and I saw that I could go for quite awhile without being hungry. But when these kinds of days come up, I find it hard to accept how little I can be hungry for, especially if I'm not sick or something. There are other times when I'm hungry several times a day. I guess I just get sick of it being an issue. If I'm not actually hungry, why can't I just forget about food?

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*"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
ndividual.asp


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LADYIRIS313
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7/3/09 11:55 P

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OOLALA53, I hear what you are saying. I had my stomach stapled many years ago ... over 20 ... and yet it still occasionally acts to dull my hunger. My problem is that when hunger does register, it hits fast and with ferocity.

I'm working to implement Gould's suggestion of eating 1/2 or 2/3 of your plate of food and then pushing it away for 10 - 20 minutes to see how it feels. For me, even if the hunger pangs stop, if I eat a miniature meal, I feel cheated. I think mentally I am used to chewing for a certain period of time, and when I don't, I find I still 'want' to eat (as opposed to 'need' to eat).

I think for me, it is advantageous to eat 5 or 6 mini meals, which includes calories after dinner as that seems to both satisfy my hunger and my desire to chew. The hard part is making the meals 'mini', particularly when I am having something I really like.

I wonder if your body has grown accustomed to fewer calories, and it isn't that you don't need them for health, but just that your body has adjusted to eating for a very short time?

I wonder too -- have you worn one of those calorimeters to make sure that what you think you are burning off IS what you are burning off? It is possible you are getting too few calories which won't do you any good either. I'm not quite sure how that squares with eating only when hungry. It is a deceptively difficult thing to do, I think.
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Edited by: LADYIRIS313 at: 7/3/2009 (23:57)
"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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OOLALA53
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7/3/09 11:28 P

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Okay, here is this problem again. Waited until I was hungry today and stopped when I was full. As of now, 8 p.m., I have eaten only about 700 calories. I had lunch at about 1:30 p.m., I worked out for 60 minutes, and I'm still not hungry. You'd think I'd be happy about it, but I like eating! My summer is not going well and eating is a pleasant experience. I would like to have it again today, but it isn't really justified. I will be up late, most likely. I have no qualms about eating late as I don't believe it makes a difference. (There a diet programs out there that people have been successful on on which they don't eat after 3 p.m. and ones where the don't eat until 5 p.m.! And the French and Spanish eat late and are pretty slim.) So, if I get hungry, I'll eat, but if I don't? Dang, I want to eat!

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*"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
ndividual.asp


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OOLALA53
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7/3/09 11:28 P

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Okay, here is this problem again. Waited until I was hungry today and stopped when I was full. As of now, 8 p.m., I have eaten only about 700 calories. I had lunch at about 1:30 p.m., I worked out for 60 minutes, and I'm still not hungry. You'd think I'd be happy about it, but I like eating! My summer is not going well and eating is a pleasant experience. I would like to have it again today, but it isn't really justified. I will be up late, most likely. I have no qualms about eating late as I don't believe it makes a difference. (There a diet programs out there that people have been successful on on which they don't eat after 3 p.m. and ones where the don't eat until 5 p.m.! And the French and Spanish eat late and are pretty slim.) So, if I get hungry, I'll eat, but if I don't? Dang, I want to eat!

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!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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OOLALA53
OOLALA53's Photo Posts: 7,975
7/3/09 11:26 P

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Okay, here is this problem again. Waited until I was hungry today and stopped when I was full. As of now, 8 p.m., I have eaten only about 700 calories. I had lunch at about 1:30 p.m., I worked out for 60 minutes, and I'm still not hungry. You'd think I'd be happy about it, but I like eating! My summer is not going well and eating is a pleasant experience. I would like to have it again today, but it isn't really justified. I will be up late, most likely. I have no qualms about eating late as I don't believe it makes a difference. (There a diet programs out there that people have been successful on on which they don't eat after 3 p.m. and ones where the don't eat until 5 p.m.! And the French and Spanish eat late and are pretty slim.) So, if I get hungry, I'll eat, but if I don't? Dang, I want to eat!

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!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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LADYIRIS313
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6/7/09 2:34 P

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Susan,

I have to chuckle at your son's plate filling. My brother used to do the same thing! In fact, if my mother would dish out two platters of spaghetti, he would just replace his plate with one entire platter. And, he's the skinny one in our family - go figure. She started having him dish out for the entire family, so he could see that portions were necessary so that everyone got some. It worked, some time! (laugh)

I am going to put more effort into the 'leaving a bite or two' but it will be an effort. My husband was raised in a family with 6 brothers & sisters and there was rarely enough. If you didn't eat your portion immediately (read -- gobble it), someone else took it. So, while he has only a few pounds to lose, his habit is to wolf food, and sometimes I follow suit when there is no reason at all to do so. I can leave food on my plate easily when I'm stuffed, but "just full" will be new for me.

"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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SUSANHKS
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6/7/09 8:42 A

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When I started trying this habit, I realized how different it was for me. So many times I ate on schedule and ate past fullness. It helped me to purposely always leave a bite or two on my plate for awhile to desensitize myself and get past that feeling that I should clean my plate.

However, even before I did Shrink Myself, I understood that cleaning the plate was not something I wanted to teach my boys to do. Sometimes I have to almost bite my tongue regarding my 17 year old's behavior though-- he tends to make a skillet meal (like Bertolli's or Hamburger Helper), put the whole thing on his plate, and then eat what he wants. I come home and find he's left his less than half eaten plate sitting on the table for hours.

Now that I write that I see how silly of me that sounds. I don't want to bully him about cleaning his plate--- but I think I do need to work on him about putting smaller servings on his plate and putting the extra away!

Susan

SW 8/1/08 229.




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LADYIRIS313
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6/5/09 11:14 P

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This one is a lot harder than I expected. I don't think I have ever eaten this way. Growing up, I was told "clean your plates" and my parents meant it! Mindless eating has been the norm except after I had my stomach stapled 25 years ago. I remember being shocked at that dreadful "too full" feeling, and I still avoid that. I hate how it feels to be gorged. On the other hand, I am not sure I know what just 'not hungry' feels like. For now, I am just doling out a single portion of food and if I feel not sated, I have a half portion more. Stopping after a single portion can make me anxious, but I'm learning.... I think.

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"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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CEEBEE200
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4/6/09 5:04 P

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I had an interesting experience with this yesterday: I did well for breakfast and lunch, eating just what I needed, and then in the afternoon, I knew I wanted to have a cinnamon and raisin bagel (haven't had one for aaaages!). I held out until I started to feel hungry, but then once I had started to eat it, I sorta overdid it - I overate. But -- I stopped overeating before it went into a full-on binge, and then I actually didn't eat anything else for the rest of the day, because I didn't feel hungry again after that. (I drank loads of (unsweetened) fruit tea, though!) Normally I would have felt the need to snack again before bed, but I had distracted myself by taking a long bath, and after that I was really tired, so went straight to bed.

I can't say I planned or strategised any of that, it just happened, but I noticed afterwards when I read the details of the new challenge. Despite the pig-out, it sort-of felt like progress -- that I stopped when I was overeating, that I didn't eat again, and that I distracted myself so well without realising it.

Baby steps, I guess...
- ceebee

Time is not infinite, time is now.


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RACHELRB
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4/5/09 8:01 P

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This one is really challenging lately. Not so much the stop when full but the eat when hungry. I am on a medication for 7 weeks to adjust my hormones (hopefully) so I don't have a period every other day (ugh- I thought they GO AWAY during menopause) and I seem hungrier than usual. I seemed to have much better 'staying' power before. I find myself reminding myself it's not time for dinner and there will be enough calories in dinner that I don't want to snack and take myself over the edge. I realize this is in direct conflict with what the book says about eating when hungry but I guess I am trying to be healthy.

If you win 51% of the battles you have won the war.


OOLALA53
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4/5/09 2:52 P

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I made it to 11 a.m. Still wasn't really hungry, but I decided to eat anyway. It's not ideal but I did go almost four hours. I don't want to make it a contest. I had a reasonable meal and am content.

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*"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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OOLALA53
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4/5/09 11:36 A

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I am struggling with this right now. I slept late (until 7:15 a.m.) and got up with no hunger. Now it is 8:32 a.m. and I am longing to eat something, just for the ritual of it. I don't like coffee or tea without additions that would count as food and I avoid artificial sweeteners these days. I find myself praying for hunger and feeling resentful that it doesn't come often enough. I'll let you know later how things turn out, either here or on another forum.

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*"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
ndividual.asp


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CEEBEE200
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2/15/09 7:23 A

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Gosh, I really identify with that... It sounds like a weird reaction, doesn't it, but I did exactly the same this week -- my stomach has been a bit dodgy for a few days, but did it stop me from eating for a couple of meals?? Nope. It was almost as if I thought this eating would be the cure... On the face of it it's so illogical, but I guess if we deeply believe that food is a comfort (which is something is apparently ingrained in me), there is some sense to it??

Time is not infinite, time is now.


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OOLALA53
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2/8/09 11:38 A

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Last night, I felt nauseous after dinner. Boy, that helps me not eat! However, I woke up this morning and still felt queasy, but ate something anyway. I'm writing because I hope it will help my determination not to eat until I'm hungry. I've got pleny to do to keep me busy. Now, I just have to do it!

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!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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LADYIRIS313
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1/19/09 7:43 P

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I've had some good success in identifying the difference between emotional hunger (I'm sad, I'm lonesome, I'm scared, etc.) and actual "I need calories" hunger. I do see the difference between "I must dive into a bagel with cream cheese NOW NOW NOW!" and ... "hmmm I could have a salad, or I could make some chicken, or ... let me think...." I've also noticed that my attention is shifting, so I take a bite or two, set down my fork or my glass ... go on to something else, rather than cramming it in all at once.

BUT .... I have also found I must be careful because I can now put off eating too long and then become voraciously hungry. With the kitchen all torn asunder with the remodel, it is a terrific chore to cook and requires planning. To end up feeling very empty and suddenly require food can cause some panic and I am very tempted to just 'grab something', which is rarely a good thing.

I've found that a late night snack can trigger a desire for MORE too.. something to watch.

"We are all in the gutter, but some of us
are looking at the stars"

Oscar Wilde


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CINDYT63
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12/5/08 12:15 A

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This habit is simple but not easy. I don't really stuff myself ever. I am getting better at stopping when I am satisfied, but it's really imperative that I eat a satisfying food. These are foods, when restricting, I would have never eaten. But they are not really junk foods either. If I eat something satisfying it's much easier for me to stop.


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OOLALA53
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10/26/08 10:02 A

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I've started incorporating some of the principles of Reinhard Engels book, The No S Diet. (There is a free website for the ideas; it started years before the book was published. Some of the people there came to it as self-identified emotional eaters and have found it works for them.) He recommends having two days a week that you eat freely, meaning you don't force yourself to adhere to any particular arbitrary rules. You can make spontaneous decisions to stop eating, and the goal is that they should come from feeling like "that's enough." This is my second weekend on this plan. I was pretty full from lunch on, but it felt useful to get that way. It wasn't frantic, and I found that I didn't like it as much as I thought I was going to. I'll report back later about how today goes.

*"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
ndividual.asp


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ARTMISTRESS78
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10/19/08 9:44 P

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i've been doing really well with this portion. i've cut out sooo many snacks and random eating. when i start to feel hungry, i drink water first. many mornings i set up a time schedule as to when i should eat my meals. with the exception of the last two days, i rarely eat until i'm full. i've been tired and emotionally drained this weekend and i think that caused me to overlook my bodies message and continue eating for the taste and enjoyment of it. i realized while i was eating that i was going to fast and was too focused on it. i've got it under control today.

I'll make the most of it, I'm an extraordinary machine. sarashawger.com


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OOLALA53
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10/15/08 7:37 P

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Those are the kinds of experiences we need. Congratulations on having the oomph to evade your urge and find out you can live without following through on it!

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!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


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RACHELRB
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10/15/08 9:26 A

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Just last night (around 9 PM) I was looking for food. I was REALLY tired but I thought I was hungry. I stared at all the snacks and daydreamed about chocolate. Then I decided, 'you're tired- go to bed!' I decided if I was really hungry I wouldn't be able to sleep. Well bam! Once my head hit the pillow I was out. This morning when I got up I felt MUCH better. No hunger. I hope to be this conscious in the future.

If you win 51% of the battles you have won the war.


OOLALA53
OOLALA53's Photo Posts: 7,975
10/15/08 12:48 A

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Yippee, girl! Sounds simple, but it's probably the hardest thing we'll ever do. I'm concentrating right now on eating three meals a day that are dense enough to keep me from being ravenous at the next meal. It's starting to work, and I'm finding again that I like getting hungry; it makes the food taste so good!


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*"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
ndividual.asp


1,575 Days since:  I began the NO S lifestyle
 
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VAVAVIOLINA
VAVAVIOLINA's Photo Posts: 47
10/15/08 12:15 A

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I am working on this A LOT! I am fully aware now that I've been eating emotionally forever. Every time I want to eat, I stop and think a moment. Most times, I don't eat........I had a little set back yesterday, but was in a very stressful situation. Instead of totally falling off the wagon, I avoided dessert and got up this morning and started over.

...I am really charting everything I eat right now, but to be honest, I am amazed at how hungry I am not. I also think the water drinking is helping me to feel better!

So Far......

I've lost 26 pounds

6 inches off my hips

5 1/4 inches off my waist

1 1/2 inch off my neck

4 1/2 inches off my bust


 Pounds lost: 23.0 
 
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RACHELRB
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10/14/08 1:47 P

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I think that is a pretty fair statement that the medicine is not an advantage. Some folks take appetite suppressants for that reason. They aren't learning to recognize hunger vs. emotional hunger so what is gained? I think that on weekends you can focus on learning about your emotional hunger.

For me, sometimes I am just interested in having that really 'full' feeling. It gives me a sense of satisfaction briefly. Then when that is up I either eat again or focus on beating myself up for eating so much. That way I don't focus on what is really bothering me emotionally. I find journalling how I really feel and journalling a set of actions for helping me feel better gets me through a fair bit of emotional eating. Also, being aware rather than eating on autopilot. I know that after 8 PM I generally am not eating for hunger so I usually set down a moratorium, 'no eating after 8 PM'. Now that sometimes changes if I had planned (tracked) a food but didn't get time to eat it or if a dinner is served late. But otherwise, I just brush my teeth and move on.

If you win 51% of the battles you have won the war.


OOLALA53
OOLALA53's Photo Posts: 7,975
10/8/08 9:03 A

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I take a medication that dulls my hunger. It may seem like an advantage, but I don't think it is. I don't get to eat according to my body's real needs. I know I cannot always wait until I'm hungry because I can go 10 hours without feeling hungry. However, I know that doesn't represent my body's true need for food. I don't always take the meds on the weekends, and on those days I can feel like pick, pick, picking. Yesterday, though, I did feel a bit empty at lunchtime and I ate half my lunch. Around 4, same thing. The meds wear off at some point in the evening, so I had a nice dinner with a friend. I felt that I was eating reasonably and normally. Yay!


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Edited by: OOLALA53 at: 2/8/2009 (11:33)
*"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
ndividual.asp


1,575 Days since:  I began the NO S lifestyle
 
0
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1600


OOLALA53
OOLALA53's Photo Posts: 7,975
10/5/08 12:02 P

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Discuss here your victories with or obstacles to Habit #1: Listen to Your Body.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!
www.sparkpeople.com/myspark/groups_i
ndividual.asp


1,575 Days since:  I began the NO S lifestyle
 
0
400
800
1200
1600


 
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