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5/09/2013 Spark Coach hunger scale

Thursday, May 09, 2013

Today's challenge from Spark Coach was to use the hunger scale to rate how hungry we were before we eat anything and what our emotions were contributing to the hunger.

1) Starving, weak, dizzy
2) Very hungry, cranky, low energy, a lot of stomach growling
3) Pretty hungry, stomach growling a little
4) Starting to feel a little hungry
5) Satisfied, neither too hungry nor full
6) A little full, pleasantly full
7) A little uncomfortable
8) Feeling stuffed
9) Very uncomfortable, stomach hurts
and (10) So full you feel sick!

Can you think of a time when you really felt like a level 1. You might have felt like you were going to faint and really needed to eat. I would imagine your blood sugar was a bit low, too. I was out running errands and shopping with a friend today and she was feeling this way after a light breakfast and 2 hours of running around with me. We ate at Subway. We split a foot long smokehouse barbecue sub on wheat bread. We each put our favorite toppings on it. And of course it is Thursday, so free cookie day. Good or bad, nothing is off limits for me. That 210 calorie double chocolate chip cookie really hit the spot. We had been grocery shopping and looking at all that food made me hungry. I was only at a level 3, but Linda has diabetes and I knew she shouldn't wait much longer.

As I am typing this it is pouring rain outside! (Sorry got side tracked!)

I was satisfied after lunch. A level 5 and it lasted until 4:30 pm when I had a silk fruity and creamy strawberry non dairy yogurt cup. It was really tasty. I would say I was at a level 2 at that point before I ate. I like to eat my dinner a little past 6 pm and then I have a snack before 7 pm. This was a challenge from the other day to not eat after 7 pm. Mostly they were talking about sitting in front of the tv or computer and mindlessly eating. Anyway, I have been trying this no eating after 7 pm. Not too hard if I go to bed by 10 pm. And it is better for my acid reflux to not eat 2 hours before going to sleep.

It is 5:45 pm now and I am at a level 4...just starting to feel a little hungry. My stomach isn't growling yet, but I know I need to eat within the next half hour or I will over eat.

I usually eat 6 small meals a day, unless I go to Subway or Pita Pit. Then I don't eat as many meals. Don't feel guilty about eating at those two places. I get plenty of meat and veggies. The pita pit might be better, because it is on a pita with less carbs. Oh well, those are my two favorites right now. I rarely go to a sit down restaurant. Just eat at home if I want something like that. I usually only eat out at my favorite places listed above when I am out and about at lunch time or when I am with a friend and we haven't seen eat other lately. Then we can catch up during lunch!!

Not sure what I will have for a snack tonight. I have a few pieces of red licorice left and that might be it. I bought a couple dark chocolate candy bars today, but not really in the mood after the cookie at lunch! That was enough chocolate for the day.

Well, guess that is it for my eating today. I bet we have all been about a level 10 on a holiday like Thanksgiving or Christmas. I know I have. How about you??

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Member Comments About This Blog Post
    I took the family to Subway for Mothers day lunch and found that they do salads too, but you have to pay $2 extra to lose the bun!
    That scale is a good tool. I try to snack on nuts and fruit mostly, which can be quite satisfying.
    2893 days ago
  • KAYSON25
    Sounds like you have a great plan in place. I am still trying to not feel guilty when I enjoy a cookie, even though I do have just one instead of a dozen or more like I have done in the past. Good luck to you on your journey.
    2900 days ago
    Great blog!!
    2900 days ago
  • no profile photo HOTPINKCAMARO49
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    2900 days ago
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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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