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Day 31 - hunger scale

Monday, August 04, 2014

Nibbling all day can interfere with your ability to recognize true hunger signals. Linda Spangle has a scale that we can use:

0 neutral, not hungry, not full (usually "...one to two hours after eating.")
-1 a little hungry ("...you feel hollow or your stomach growls...")
-2 very hungry (if you ignore/miss your hunger signs [-1], then you are at -2 or very hungry)
-3 starved, way too hungry (if you ignore or miss -1 and -2, then you are at -3 or starved)

This is the first time I had ever heard of this. So Linda Spangle recommends that while you are at restaurants hold off when the bread or appetizers come at least until the main meal arrives. Then put a small amount on your plate if you still want some. The reasoning behind this is to not overeat the bread or appetizers. It also helps with "avoiding taking seconds or eating desserts."

We actually went to a restaurant on Saturday. Although I did not do this, I did have only one tiny piece of bread out of the whole loaf. And, I l-o-v-e bread so this was an accomplishment for me. Also, I ate slowly and tried to put my fork down when I could remember. My son and I had originally decided to get a brownie with ice cream and I was going to take 1 bite, but thankfully he said he didn't want anyway and truthfully, neither did I after the meal. I just don't know if I could have said no without him though.

Linda Spangle aslo talks about waiting to eat the main meal until right before the bill comes so that you'll eat less and leave more. Truthfully, I don't like this idea because if I go out and spend money, I want to eat what I get. This doesn't mean I have to eat everything on the plate. Still, I believe if I wait, I will end up rushing to get it all in. Instead, I like what I have been learning thus far. I eat, leave some on the plate, and can use it as leftovers if not high in calories. I ended up eating only half of the tilipia so that is good enough for me. I know I am resisting and maybe I am just not ready yet to learn this lesson yet.


* watch for places where you postpone eating
* journal about which foods you postponed and "rate how much you ate compared to your usual amount"
* by doing this, are you able to postpone eating those foods entirely?


100 Days of Weight Loss and Friends of the Scale by Linda Spangle
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Member Comments About This Blog Post
    I'm with you. I don't agree on waiting to eat until the bill comes. Realistically how many people would you think do this?
    1359 days ago
    I have heard a lot about Linda Spangle and some of her stuff is interesting. But if I postpone eating at my regular time it messes with my diabetes, to say nothing about how I want to eat even more than I had planned. emoticon Good blog!! emoticon
    1360 days ago
    In some restaurants, the server doesn't bring the check until all diners have finished. Even then, at times, you have to ask for the check. If the food is supposed to be hot, I want it boiling. Does Linda Spangle address the issue of cold food? For me, unless I was absolutely starving, that would cause me not to eat. Hmmm...maybe that's the object of the lesson. emoticon

    Your writing is so powerful! Thanks for sharing.

    1360 days ago
    I'm also a bread lover and that is a real challenge. Great job on resisting the temptation.

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    1360 days ago
    It sounds like Linda Spangle has some very good ideas. I don't like the one about waiting to eat until the bill comes - it would be extremely hard to do that in the first place; and in the second place, it would definitely make your companions uncomfortable.

    However, I would like to add that you should ask the server not to bring the bread basket at all if possible...or else be sure that it is on the other side of the table far away from you so you have to ask to have it passed if you want bread. Sometimes, that helps you think before mindlessly eating!

    Keep up the great work! I am very proud of you!

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    1360 days ago

    Comment edited on: 8/4/2014 8:30:37 AM
    You are really thinking this through!

    1361 days ago
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    1361 days ago
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