JUSTTAT123
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From Green Mountain at Fox Run (a sort of spa for people to discover intuitive eating):

1. Think "management" instead of "control." "Control" implies an adversarial relationship with food; it's gnerally a constant struggle to maintain control. "Management" is much easier. When we manage something, we work with it to achieve our desired results.

2. Eat at least three well-balanced meals a day. Don't skip meals! You'll only be hungrier for the next one. It's a normal physiological reaction to crave food if you're hungry.

3. Give up guilt. One brownie never made anyone fat, but your attitude about eating brownies or any foods you consider forbidden can make you fat. Believing you have 'cheated' on your diet, and therefore having ruined your chances of success, will produce feelings of failure and guilt. Allow yourself your favorite foods in moderation, without guilt.

4. Accept food cravings as a normal part of living in a food-oriented society. Everyone experiences food cravings, regardless of whether they struggle with their weight. The more you understand cravings, the more manageable they become. Food cravings can be caused by physical cues and emotional cues. Although you cannot necessarily emliminate all cravings, you can manage your reation.

5. Look at cravings as suggestions to eat, not commands to onverindulge. Overeating does not have to be an automatic response to craving. Take charge. When a craving begins, determine how you want to deal with it.

6. Believe that cravings will pass. Researchers have found that people believe a craving will continue to intensifiy until they give into it. In truth, a craving is similar to a wave in the ocean. It grows in intensity, peaks and then subsides if you don't give into it. The more you practice riding the wave, the easier it will become.

7. Disarm your cravings with the 5 D's.

Delay - at least 10-15 mintues before you eat.

Distract - yourself by engaging in an activity that requires concentration and is not compatible with eating.

Distance - yourself from food - leave the room, ask the waiter to remove your plate, take steps (literally) to get yourself in a non-food environment

Determine - how important it is to eat the craved food and how much you really want it.

Decide - what amount is reasonable and appropriate to start with. Eat it mindfully and enjoy!

8. Stop labeling foods as 'bad', 'illegal' or 'forbidden. It's not the food. It's the manner i which you may consume it and how often you consume it. You can eat some of anything you want - even if it is high in fat, calories, sugar or salt - but if you want to reach your healthy fitness goals, you may not be able to eat all of what you think you want

9. Aim for moderation instead of abstinence. Avoiding things you fear only reinforce your fear. If you think you can never eat certain foods again, you may feel driven to eat as much as you can whenever you can. Explore what you really want. Is it really food? Or do you want well-being too.

10. Exercise regularly. Exercise is the key to managing food cravings. Rather than burn calories, one of the most important contributions of regular exercis is a relief from tension and stress It is also a very healthy way to delay, distract and distance yourself from food.
www.sparkpeople.com/myspark/
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Member Comments About This Blog Post:
SUSAN_Q
4/1/2008 3:57PM

Wow, thanks for posting this! I really like the 5 D's. I'm going to remember those!
FREEANGEL3
3/30/2008 4:13PM

This is perfect...thanks for re-posting it!!! :)
AHHHME
3/28/2008 11:37AM

This is great! Thanks for posting - I'm going to save this too. :)



Tuesday, March 18, 2008


LOOK AT THIS VIDEO
I received an offer to join this website but I know I dont need to spend money now for someone to tell me what I already learnt thru hard internal work and experience. I am not saying I know everything, I have a long way to go still but I know now that I am the only one that can do it and I can find pieces of information (here and there) that I can relate to and learn from and it is free. Basically, I stopped paying other people to do the job I should do myself.

Anyway, the point is, that video reflects a lot of my thoughts and ideas about food so I thought it was a good idea to post it here for you to look at it and share what you think. I just feel identified with what she is saying.

AGAIN, THIS IS NOT AN ADD AND I AM NOT TRYING TO MAKE ANYBODY PAY FOR THE SERVICE ADVERTISED ALONG WITH THE VIDEO. I JUST THOUGHT IT WAS A GOOD IDEA TO REFLECT ON THAT PERSON EXPERIENCE AND SEE HOW MUCH IT RELATES TO OUR OWN EXPERIENCE


Here I found another one with TV interviews:

http://www.shrinkyourself.co
m/how_it_wor
ks_3.asp
http://www.shrinkyourself.co
m/how_it_works_1.asp



Member Comments About This Blog Post:
RSLINDIANA
3/22/2008 12:32AM

I know the eating has not been because of hunger. We each have to find out own path to do this - but its really cool that you're doing the work and searching for the answers. We can do this!
FURAHA1
3/21/2008 4:28PM

Listening to this video, I not only think about my eating patterns, but also how are those patterns affecting my son and daughter...ya know, how does food play itself out in our relationships and how will this effect them in the future.
DDOORN
3/18/2008 1:13PM

WTG on your losses and insights! Super to celebrate yourself with a video like this!

Don, Co-Leader of All Health Professionals SparkTeam
MY_AGREEMENT
3/18/2008 12:16PM

That was a really cool video! I've been going through a very similar process here for the past few months ... learning to listen to my body and give it what it's really asking for, and to distinguish emotions from real hunger. It's a fascinating experience, really - a self-discovery. And it continues. Even though I've already discovered those basic principles, a long history of living that way means that, in memory-laden situations (being with my family, with old friends, or in old familiar eating environments), I have to concentrate on listening to myself all over again. Yes, her description of the process she went through is very familiar - and regardless of how you choose to go about it, you really do have to change your thought patterns and your relationship to food in order to have a truly permanent weight loss. Anything else is a dietary temporary fix.



Sunday, March 09, 2008


CHANGING MY GOAL WEIGHT
I know I can do this, and I know it is not a burden or a sacrifice, being healthy makes me sooo happy. But this all about that: being healthy. I set a goal of 124lbs thinking that it would be nice to lose exactly 200 lbs but now I realize the important thing is getting to a healthy weight. I am setting my first goal to 174 lbs because I wont be considered obese at that point. After I get there, we will see, but I want to be at least overweight first. Here we go, all the way!!!
https://sparkpeo.hs.llnwd.net/e1/m
yspark/weight_edit.asp



Member Comments About This Blog Post:
CARAMELQT
3/10/2008 10:59AM

That's the attitude to have! You have to get to a weight that's healthy for YOU...I know my "goal" weight is 175 and I figure once I get there I'll determine if I need to lose more. I'm trying to hold onto my "good parts"! lol


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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
 

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