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JUNEPA's Photo JUNEPA Posts: 13,636
10/15/19 4:57 P

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Day 13 - Overcome Cravings

Beck gives a lot of ideas on how to distract yourself when you feel cravings. The ones that work best for me are when I am out of the house and when I am doing something active. On a day of a sequence of days of eating a bit under maintenance calories in order to lose weight, I am not hungry when I am working or when I am hiking or gardening. When I am in the house, unless I have a focused task plan, I do think about having something to eat and then it builds and wears on me. Then I have to put energy and effort into resisting unplanned eating. A lot of Beck ideas have helped me, I have improved, but it is still a battle. Helpful Beck ideas, remind myself that I will be eating later, not never - if I want to eat something that is not in today's plan, I can put into tomorrow's plan - hunger is not an emergency, I am well nourished, I am not really starving ...


I have done days in the workbook and am right on track, but haven't been finding time to post them here. I am going to catch up my posts leaving out the Today's To Do List. I believe they are an important drill and I have done them in the workbook, but they take time to type out. I will be back later type them into the daily posts .

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,104
10/13/19 11:37 A

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Kriszta, I totally agree: It’s appropriate and important to treat both craving and desire with these same techniques.
For me a general desire to eat is more prevalent than actual cravings. I’m much more successful when I have an all-or-nothing approach to trigger foods. Like the old potato chip commercial said, “no one can eat just one,” and that is how it is with taking one bite of whatever delicious goodies are sitting on the counter.
At these times I have to have a talk with myself: One bite? Don’t fool yourself, Kathleen. You know you’re going to go in for more, and one little Snickers bar will turn into four. Just step away and forget about it. Make yourself some tea, now, and do something on your list of effective distractions.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


BCHARIE's Photo BCHARIE Posts: 11,876
10/13/19 10:42 A

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I am fortunate that my "boys" (grown men really...both late 30's) keep the trigger foods that they like out of the kitchen and my space. My crave foods are ice cream and chips...especially salty vinegar ones. I used to plan them into my daily plan but have even given that up. I do however plan ice cream on occasion with my g.daughter. If I errantly walk through the ice cream or chip isle at the store, I tell myself "I GET CRED FOR WALKING PAST THIS!!!" I might even have said it out loud once as a man looked strangely at me...LOL


Charie
Central time zone



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THE_FAE's Photo THE_FAE Posts: 663
10/13/19 10:26 A

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it's hard having a family and their food choices and it being triggering food choices. I feel you. it's easier for me to not have the foods in the house.

my issue isn't a particular food as much as it used to be (if it's not in the house, I can't obsess over it).
it's the wanting to eat late evening. some kind of snack and it doesn't matter as much what as just having it. know what I mean? so my craving is WHEN. I am not hungry. I am just wanting/desiring/craving.

So, I need to focus more on my no choice, no way, remind myself of how far I've come, distract myself and remind self how I do not want to go back to the size I was and use strategies.

I have the calories down ... so I feel I can trick myself to eat this unhealthy way as long as I don't go over my calories. what about days that I do eat more earlier? do I just blow it out of the water and do the snack? no. so, this is why I need to practice this more.

talk to self, walk away, distract, pre-plan meals better and be more firm.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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SUSAN_CDN's Photo SUSAN_CDN Posts: 619
10/13/19 9:54 A

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When I have a craving, if I am in control enough to take the time to stop and think about the techniques, I am able to resist.

Unfortunately, sometimes I either don’t think about the techniques, or I resist thinking about them.

Today I will make sure I think about the techniques every tIme I want to eat something that is not on my pre-planned menu. We are having our family Thanksgiving Dinner today. This will be challenging.

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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 452
10/13/19 9:10 A

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For me, To leave the room is the number one way to combat desires.

As I Mom, I have to make dinner for my kids that come in from a late night competition and/or football game (midnight and beyond) . They are ravished. The weather has turned cold (50 degrees) They have been up since 5:30 am for school then continue all through the night until the early morning next day. I had hot chocolate, grilled cheese sandwiches and chicken noodle soup for them. When they came in and ate quickly, I have an extreme desire to eat with them. My husband's presence helps me not to eat the scrapes of bread crust (covered in butter and cheese). I am not trying to cause a trap for anyone, just telling people how I feel. I never do this, but I actually bought them mini powdered donuts for them too. I can't remember the last time donuts have been in my house. (8 years at least) But that night I wanted to give them comfort from the cold and to not get sick. BTW They are skinny as sticks and do not eat all day, not that is an excuse to give them this kind of food.

I am an extremely social eater. Even when I am not hungry I will eat. I do want to say that as soon as the kids are finished with their food (less than 10 minutes) and I have cleaned their dishes and put them away in the dishwasher, then the craving is GONE. I am up stairs thinking of something else. The desire to eat is strong, but goes away as soon as the situation is gone. OUT OF SIGHT, OUT OF MIND. So I can pass that up as soon as I leave the area! So nice to know this!!!

It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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10/13/19 4:10 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12 for rating discomfort caused by hunger)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.
Note: the chapter doesn't say this, but it is logical and helpful to treat desire to eat the same way as cravings. I find that if I give in to a desire to eat, I usually help it grow into a craving.

Please share your thoughts on there!

Personal note:
I certainly need to treat desires to eat the same way as cravings.
For me the turning point is the first bite.
Visual and mental cues (seeing or imagining food) give me desire to eat, and I can easily resist.
Taste is a very powerful cue and trigger. Eating "just one bite" of the desired food provokes a strong craving, which I usually cannot resist, it's like trying to extinguish fire with gasoline.
I only have a choice to resist until I taste the first bite.
It is hard to believe, because the initial desire to eat is so mild and so easy to resist.

So, I'll tweak "No Choice" into "I have a Choice NOW - after tasting it, I have no choice'

Edited by: KRISZTA11 at: 10/13/2019 (04:20)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOCALGAL's Photo GOCALGAL Posts: 5,124
9/13/19 8:17 P

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I've been coming down from the slippery slope of overindulging on sugary and processed foods. I am about 3 days into recovery. As usual, I experienced bloating and approached "scream weight". Fortunately my weight dropped today but I'm still experiencing cravings and I know I can't trust my weight to not go right back up if I do not get my cravings under control.

Things I am doing to resist cravings:

Made a check off list for exercise and upped my lagging exercise goals.
Check my pedometer and keep up step goal.
Get a beverage.
Leave the room when DH is snacking.
Get on the internet and do Beck lesson :D
Eat dinner early and then go to bed a bit early.

SUZYB53 yoga is part of my exercise too and thanks for the reminder to read my ARC cards!
emoticon emoticon



Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SUZYB53's Photo SUZYB53 Posts: 556
9/12/19 8:42 A

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Two kinds of cravings are on my mind right now:

CRAVINGS ONE

Sometimes cravings are the result of stress and overwork. If I am at the computer all day, my brain and body are not in good shape, and all I can think of to do is to eat. A good response to this would be to do some simple physical activity - like a walk or gentle yoga. Usually when I'm in the state, I am too overwhelmed to make a good decision, but reading through response cards would be an easy step, even if I am tired and crabby.

CRAVINGS TWO:

This is when there is a lot of appealing, special food around. I'll be at a family event this weekend, and I know that many items at many meals will call out to me. On the other hand, I know that I can plan ahead and build in some treats, while still staying in my calorie limit. Basically, the message here is that I am not depriving myself. I am learning to eat well for life. I may feel some stress from the discipline I am planning to exert. I will try to look at this as a learning opportunity. I am also happy for any support from the team!!


Edited by: SUZYB53 at: 9/12/2019 (08:43)
This turtle is to remind myself that slow but steady wins the race.


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JUNEPA's Photo JUNEPA Posts: 13,636
3/21/19 11:10 P

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Kriszta, thanks for you comment.
I know that I should replace my thinking from feeling deprived about what I shouldn't eat to feeling good about eating healthy foods that fuel and maintain my body. I'm not there yet. I still want it all, to eat foods I like in proportions that don't keep me under calorie cap. I want to eat my cake and have it too. Some progress in changing my thinking to "think like a thin person", but not there yet. Most of the time I can see the wisdom of "I can't eat this AND reach my weight goal" but sometimes, I just want to, and I don't care.
You are awesomely disciplined, with a firm bright line in not eating unplanned food. Good for you!!


June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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MARITIMER3's Photo MARITIMER3 SparkPoints: (236,171)
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3/20/19 9:31 P

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I thought that I had 2 kinds of cravings... but now see that one thing was really a desire to eat because there were tempting foods around; like 2nd helpings of a delicious dinner or muffins that I baked.

The real cravings lead me to binge eat. They hit at 2 different times, either when I'm alone in the house or when I can't sleep and get up in the middle of the night. When this happens, I don't crave healthy food. Instead I want ice cream or potato chips. My husband is very good about keeping his treats out of sight, but I know all his hiding places. I've been known to shred a potato chip bag, or go out and buy a new bag, so he won't know that I've been into them.

Being tired often causes me to give in to cravings.

I know about diverting myself by doing something else, but I usually just give in.

I will start tracing my cravings, and try to identify my emotions at the time.

Gail
Southern Ontario, Canada
Eastern Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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3/19/19 7:50 A

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June, thank you for this insightful post!
"After the first Beck Trek, I thought I would never be subject to giving in to cravings again." - so true!
I too find that I can resist desire to eat unplanned food very easily.
I can say No without a second thought, and the weak desire has no chance to grow up to be a craving.
Sadly, this is only true only as long as I stick to my plan! If I imagine I can do it without planning and sticking to my plan, and eat a few bites of unplanned food, that easy-to-resist desire grows rapidly into an irresistible craving.
This is why I'm so serious about not eating that First Bite ; )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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JUNEPA's Photo JUNEPA Posts: 13,636
3/18/19 11:10 P

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Cravings on the daily sporadic low level hunger-desire-cravings scale don't worry or bother me, I can stay the course. And I go for days without any cravings.

The siren song cravings when I have spent a stretch of time staying in calorie range, often being slightly hungry even for short periods but fairly consistently daily, those are the difficult for me. They happen maybe once every few months but they trigger a nutritional disaster (good term Kriszta) and a whole avalanche of "I don't care, I just want to" feelings that last for days.

It's hard to continue the course, as after triggered, it is a constant pressure for days until I give.

When I am confident and feeling positive, I feel invincible, cravings seem silly and something I would NEVER give in to.

After the first Beck Trek, I thought I would never be subject to giving in to cravings again. I have improved a lot of nutrition habits thanks to Beck, but the cravings for now, the ones that come periodically but wreak emotional havoc, I haven't been able to successfully manage them yet.

I didn't have any cravings the last few days to track and record. I will keep this exercise in mind for the next time they arise.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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OLIA_NA's Photo OLIA_NA Posts: 96
3/16/19 12:42 P

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Haha! Thanks for posting this Krista! Before even taking the quiz I knew I was a "questioner" -- I always need to know why I'm doing what I'm doing and it always has to make sense to me.

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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3/16/19 5:36 A

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A bit off topic, but I believe someone in this group had posted about this concept of personalty types, The Four Tendencies (sorry I can't recall who it was!) - helped me understand the different reactions to the BDS program,
gretchenrubin.com/2015/01/ta
-da-the-la
unch-of-my-quiz-on-the-four-
tenden
cies-learn-about-yourself/

Some of us may need to tweak it to make it work optimally, if not right now in the learning phase, then certainly after finishing the 42 days, and easing into maintenance.
I'm glad to see smart solutions coming up.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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JMARIES51's Photo JMARIES51 Posts: 3,105
3/16/19 1:34 A

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@OLIA_NA I am so happy that this helps. I know how all of a sudden something so small seems like a huge revelation. Right now I feel it with every Beck lesson. I don't know how I missed so much the first time around. emoticon emoticon




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OLIA_NA's Photo OLIA_NA Posts: 96
3/16/19 12:57 A

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@LIFECHANGZ, @JMARIES51 -- thank you for helping me turn "no choice" concept into a much more positive! Stating "I choose to be thin" or "I chose to be a healthy person" sounds a lot more empowering to me! Thank you! Thank you! Thank you! This is a HUGE break through for me!

JMARIES51's Photo JMARIES51 Posts: 3,105
3/14/19 3:58 P

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I think we run into trouble when we start thinking NO Choice. Most people want to rebel when they feel they have no choice. I know it just sounds like words, but it is what we are thinking that makes the difference in how the brain understands we mean what we are thinking. So I propose that saying I have so many healthy choices and I am choosing (and name the healthy alternative). It really isn't automatic to begin with, but it will help. Restriction as opposed to healthy choices. Not getting what I want, as opposed to what I am choosing to make me healthy. That is also why writing the reminder cards is really important. I have been journaling as opposed to writing the reminder cards, and I do go back and reread my journal especially right now while I am actively working on changing my thoughts.

I think everyone has to find what works best for them. I grew up in a family where we were always given a lot of choices, so that is why that feels comfortable for me. And I am sure that there are some people that feel more comfortable with a definitive - NO Choice - It probably gives them a sense of security feeling that complete break.

And the one thing that I just skimmed over the last time I read Beck was the importance of writing the cards. I wrote them, I read them, and I used them. However, I missed the connection between them and reprogramming my brain. I see now that it is written in plain words. So I am thrilled that I am going through this reading again.




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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,481
3/14/19 2:29 P

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emoticon luv the phrase "nutritional disaster" ~ I know what that means, in a profound way...

Olia ~ glad you're seeing progress over last time! very encouraging, YAY!

the "No Choice" also triggers rebellion for me too... sometimes I change the phrase to "I choose to" and focus on what I'm choosing to do instead of the overeating... if I dwell on what I can't do/eat/have, I get miserable - so I think of it as turning my chair around and embracing what I can do/have/eat or otherwise... or Dr. Beck's phrase "Oh well... " with things like maybe later... sometimes that helps too!

When the world says “Give up,” Hope whispers ‘Try it one more time.'


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OLIA_NA's Photo OLIA_NA Posts: 96
3/14/19 10:37 A

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This is an ongoing mental struggle for me. The mind techniques listed in the book have had a very negative effect on me first time around. I still rebel when I hear the "No choice" bit.

This time around it feels like I'm more accepting to work with "label it" technique to prevent that first bite down the rabbit hole of nutritional disaster.

Behavioral techniques have definitely helped and I want to continue exploring new ones. A few that have proven to work for me:
Practice the pause
Brushing teeth
Moving to a location without food
Adding craved food to tomorrow's plan -- this is my new favorite

KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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3/14/19 2:26 A

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Great thought provoking posts!
emoticon

@LIFECHANGZ and @JMARIES51 I can see myself in what you wrote about things we have done while eating can be triggers.
For me, it is being with my parents and sisters playing cards or similar games.
I never eat wafer cookies and pretzels, they are out of the house and when I see them I'm not tempted... except the playing cards situation!
Trigger food + trigger situation + first bite = Nutritional Disaster
emoticon
I found sometimes I can make a narrow escape if I'm very mindful and resist eating the first bite.
But once I pop the first cookie in my mouth, I'm in the grip of craving, and I eat a pound of cookies in the next 2-3 hours. There's no turning back. No kidding.
So, that first bite does matter, it is the straw that breaks the camel back... I mean, puts my mind on the old track. And it is not worth it, actually it feels pretty bad.

Edited by: KRISZTA11 at: 3/14/2019 (02:27)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TOWHEE's Photo TOWHEE Posts: 6,787
3/14/19 12:26 A

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Most of my cravings are caused by boredom or by something I've heard in conversation or on the radio. My solution is to get involved with an activity that consumes me (currently it is quilting). My other solution is to take a walk outside. The fresh air and the wonder of nature takes care of the little voice saying "I need sugar (chocolate, cookies, dried fruit)". When all else fails then it's a large glass of water and wait 10 minutes.

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GOCALGAL's Photo GOCALGAL Posts: 5,124
3/13/19 9:07 P

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Very timely and I'm so glad that I took the time to check in today and reread my past response. I am reminded that stress continues to be a major driver of cravings. I need to recognize it for what it is and not give into it.

I like what JMARIE said about doing so well for so long and then the brain chooses natural pathways and the old way. The old way is my brain telling me that my stress can be relieved by eating. I know that it can't. We are beginning to do some home remodeling. I must make time to review these lessons and continue to learn how not to allow this added stress to undo my goals.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

JMARIES51's Photo JMARIES51 Posts: 3,105
3/13/19 7:30 P

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I just reread what I wrote last year with this lesson. It is so interesting to see where I was then and now. I remember that the hunger scale was a huge revelation for me and that most of what I thought was hunger was just cravings or urges. And for quite awhile that was enough to stop me from eating in the old style of grab, eat, go. But as is often with new ideas - it stuck for awhile and then at some point I let go and gave up.

Right now I am studying how the brain works when we are trying to make changes. So if we use the Beck method everything is perfect. We have to stop when we have an urge, pause, and create a new behavior that will create a positive ending by stopping our compulsive eating. This is exactly what the brain requires. The only part that I was missing was that I didn't realize how important it is to understand why the brain would continue urging us to choose the old way over the new learning.
It takes a long time for the brain to create new pathways - like reprogramming a computer. The thing is the brain keeps in its memory the old way of doing things before we make our changes. And it will continually try to take us back to that behavior. So if you waiver at all in your new behavior, it takes a lot longer for it to accept that you are in charge and you are choosing the new behavior. It is like you have to constantly and consistently over ride the brain's natural pathway to take the old behavior. This lasts until the new behavior becomes ingrained. However, there is a bit of another problem. Let's say that you are always triggered to overeat when you smell pumpkin pie. And it has been a year since you were around a pumpkin pie. You had been going along, do awesome on your eating plan, no problem, then wham, pumpkin pie enters your nostrils. Suddenly you feel the urge that you have to have pumpkin pie. In fact it happens so fast that you don't even realize it is that old behavior that you thought you had conquered a year ago. That is when you have to be so conscious of what is happening and realize that the brain has once again taken you along that road of the old behavior.. And this doesn't have to be a smell. That is why it is so subliminal. It could be that you always got taffy when you went to the ocean, and you hadn't been to the ocean in 10 years. And all of a sudden on a vacation to the ocean you find yourself craving taffy.

Anyway, for me this was just another piece to puzzle of why I could do so well for quite awhile and then all of a sudden choose the old behavior again.

Last night I had this happen. Right before bed I thought to myself, Oh, I am hungry. Then I said to myself, no, that is only a thought, you do not have to feed every thought you have about food. Then I started off to bed, and I thought, OH, my goodness, wouldn't it be nice to have a piece of that new cheese you just bought? Then I had to laugh a little, I recognized that my brain had started the bargaining process. I actually said to myself, OK, brain, I know what you are trying to do here and it isn't going to work. I am in charge now.

I can't say that I still didn't want the cheese, but I knew it was my brain just firing off some chemicals to take me down the old road to satisfy cravings. It really helped me to know that I was strengthening my resistance by choosing a new response. I mean, we are people and we were given brains to be able to use, and I want to be in control of the food that I put in my mouth. Now that I know better, I can choose and do better.




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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
3/13/19 7:02 P

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Beck Day 13 -Overcoming cravings

emoticon Finding distractions. There are about a gazillion other things that need attention and things I need to do besides catering to my inner 2 year olds cravings.

I made it 12 days of being compliant. Today I didn't make it. emoticon

emoticon excuse - I had no internet. It through me out of my routine. I track and spark first thing in the morning. I couldn't log in. My grown up self should have got out a note pad and just wrote everything down and up for the day. I should of made my plan for the day one way or another.

emoticon spent the morning cuddled up on couch watching old movies with hubby. Mindless snacking banana, apple, yogurt, raisins.

emoticon credit given that at least my binge foods are relatively healthy and binge is somewhat contained.

emoticon excuse - I am still recovering from emoticon spider bite. I am not running a temp anymore and bite site is healing up pretty well but I still am feeling puny. I have been pushing through day after day for the last 2 weeks but today I just couch potatoed out.

Distractions - things to do instead of mindlessly eating.
emoticon exercise
emoticon reading
emoticon cleaning
emoticon yard work
emoticon playing with dog
emoticon internet


Edited by: TNCOUNTRYLIFE at: 3/13/2019 (19:03)
Striving for strength and balance in mind, body and spirit!!

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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,481
3/13/19 5:38 P

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this is the lesson that helped me realize

emoticon many things trigger my cravings - especially ads on tv/newspaper, seeing/smelling food - doing things we always did while eating = so many things...

emoticon and... my inner 2 yr old thinks...
"I like pie. if I don't get/eat pie, I think I'll die!"

and also... the thought on pg 127 "to weaken the intensity and reduce frequency of cravings -- you have to stop giving in to them. PEOPLE WHO STRUGGLE WITH DIETING USUALLY FIND THAT THEY DON'T LIMIT THEMSELVES TO --- JUST A SMALL TASTE --- of the food they crave, even though they try to eat JUST A LITTLE, THEY END UP EATING A LOT!!!

emoticon waves hand - this is so much a major trigger/stumbling block/source of sabotaging thoughts for me, and why FOR RIGHT NOW (at least) some ideas simply make things worse - like taking 2 BITES = IGNITES THE DESIRE FOR MORE instead of satisfying me... and why intuitive eating is not hepful yet...

at this time, I can't resist eating more - I still need guidance on how much is enough... and not too much... so regular meals/snacks, enough -- not too much is a good guideline for me... maybe later I will be able to move towards intuitive eating... or not... FOR RIGHT NOW - that is where my focus needs to be today...

so - eat for real food reasons - when it's time to eat
eat enough - not too much

do other things for non-food reasons...

and reassure my inner 2 year old wild child that she is NOT GOING TO DIE IF SHE DOESN'T EAT MORE PIE RIGHT NOW!!! she can have more later, when it's time to eat more… she can choose pie then, or not...



perhaps she'll choose a big bowl of soup with a pile of freggies cuz it's a BIGGER pile & also helps & nourishes the body (for now, this strategy helps a lot ;)



emoticon I would add here - I have sooo many lifetime reasons/times/places when we ate! and changing that takes practice... beyond this lesson... lots & lots of practice... this lesson gives good techniques to try... and it is really helpful to develop distractions... I think of it as my "stop overeating tool box" ~ and include virtual bubble baths, magazines to read, hand lotion, favorite movies/tv shows, thinking of favorite/happy places, playing with furbabies… all sorts of life to live & do instead of eat!

and beyond the simple tips & tricks is the process of change - my whys and whatnots and dealing with the thoughts/shade the brain throws... so the sabotaging thinking cards really help me with this too :)

Edited by: LIFECHANGZ at: 3/13/2019 (17:50)
When the world says “Give up,” Hope whispers ‘Try it one more time.'


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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 524
3/13/19 4:16 P

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No cravings for me today, but in the morning I had the intense desire to stop by my local fav cafč to have cappuccino and croissant for breakfast, instead I kept walking til the café was out of sight, read my ARC, took some deep breaths (all this while walking) and forgot about it in less than 10 min.

In this periods my biggest cravings come from chocolate (1 square allowed after meals, so cravings are infrequent) and almond cream (out of sight, almost out of mind), so I'll report back when I experience one.

Fran
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3/13/19 3:16 P

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Chips and candy - killers for me, especially in combination b/c salty chips need a sweet balance, which require a salty offset, which requires more sweet balance and so on until infinity.

Truly shutting it all down is the most effective. During my annual Thanksgiving to Christmas sweets and treats fast, i notice the cravings and even desire almost disappears.

My most effective distractions are 1) wait; like others who have posted, I find 10 minutes usually does the trick. 2) water; I've learned that much of my non-hunger food motivation is due to thirst.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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3/13/19 2:39 P

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March 13: Overcame cravings at 6 stores (big shopping day every 3-4 weeks)
Before entering check-out, I looked over cart and removed items that were not on my list or food plan. I get exercise taking back trigger foods and I'm not likely to put it in my cart again. I have been doing this for 2 years and it does get easier. This morning I went to dentist for a filling and could not eat for 4 hours (no samples). I'll remember to resist cravings next big shopping day.

~ To weaken intensity and frequency of cravings *** stop giving in to them

~ When I experience a craving because I see or smell food, move trigger foods to an inconvenient place, get rid of it or remove myself from the scene.

Beck Solution summary "Mind & Body" u.nu/jho2
~~~~~~~~~~~~~~~~~~~~~
Distractions: 1. deep breaths, think positive, wait 10 minutes
2. brush teeth then drink water ~ ~ ~ 3. busy hands - write/type
4. review food plan u.nu/c1zm
5. distance myself from food I crave - run away (or walk gracefully)


14 proven ways to control your strongest cravings u.nu/k82m

Edited by: AURA18 at: 4/9/2019 (12:52)
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3/13/19 12:45 P

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Yes! Usually if I set my timer for 10 minutes and don't act on the craving it is gone by the time the dinger dings!!


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

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3/13/19 11:47 A

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Chocolate is my craving. Pass it up and the craving lasts about 10 minutes

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
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3/13/19 11:31 A

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Chocolate and potato chips will be my cravings.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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3/13/19 4:43 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

Please share your thoughts here!

Yesterday (Day 12) we learned that hunger is not an emergency, and we don't have to eat every time wee feel hunger. We can wait until next planned meal.
Even more so for cravings: there is no biological reason to eat just because thoughts of desire to eat or cravings pop up in our mind.
I'll try to notice how the decision not to eat reduces tension if indecision.

My note: if there is no "proper" craving coming up, it is good to work with desire to eat unplanned food. I very rarely have strong cravings, but I often do have desire to eat eg, a few bites of bread while preparing dinner, or to accept a goodie from a colleague. I'll work with these.

Example: yesterday (Day 12, when I was skipping lunch) work day started with a meeting and two colleagues brought chocolate. Nobody even asked me if I want one, because they know I never eat between meals.
On top of that, a colleague I adore sent a box of chocolate specifically for me, from another country!
So I had no lunch and had a lovely box chocolate sitting in my backpack.
Of course I desired to eat, but I reminded myself that 1. it is not on my plan 2. I'm committed to skip lunch to experience hunger is not an emergency.
Techniques: I labeled it as desire to eat, NOT hunger, I stood firm, and turned my attention to work, even distanced myself (lunchtime walk) and put them where I couldn't see them.
I ate 3 pieces after dinner, as part of my planned meal.
It was not hard, because I did not entertain the idea of eating, and didn't second guess my decision.



Edited by: KRISZTA11 at: 3/13/2019 (04:44)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 10,923
1/13/19 8:33 A

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u.nu/iv-p articles u.nu/drw5
It takes 5-10 minutes for craving to go away. Once I get started with sweets and refined carbs, it's hard to quit. When my resistance muscle is stronger, I may have sweets away from home.
emoticon Oh nuts! tested portion-control, best to avoid, I can't resist eating more. I gave-up: pasta, bread, meat (except fish) - list goes on. Eventually, I don't miss these foods. I'll buy nuts already grounded to sprinkle on salads. Keep serving spoon in jar in back of fridge. "Out of sight * Out of mind." I can stop buying trigger food - don't shop tired and hungry - I'm not thinking clearly. Overcome cravings for hand-held foods and eating while standing:

March 13: I don't buy nuts anymore, I eat enough heathy food.

Anti-Craving Strategies
• Mindset Techniques:
1) Label it - craving for certain food or avoiding feelings
2) Stand firm - Don’t give myself a choice
3) Imagine the aftermath of giving in - Regretful - may eat more
4) Remind yourself why you want to learn to tolerate cravings - Maintain Health
~~~~~~~~~~~~~~~
• Behavioral Techniques:
Distractions: 1) Brush teeth 2) Water 3) Busy hands - write/type feelings
4) Positive Self-Talk 5) Distance myself from food I crave - walk away

Edited by: AURA18 at: 4/11/2019 (13:27)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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12/1/18 11:54 A

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Great job, Becki! Winter holiday season is perfect to practice anti craving techniques. Also kudos to you for observing hunger fluctuations yesterday.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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BECKIKORN's Photo BECKIKORN SparkPoints: (8,657)
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12/1/18 10:23 A

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This is a great lesson for today as I head out for some holiday cheer. I have a plan for what I'm eating today. I have read the skills on how to think about my cravings and now I have a list of distractions. My distraction techniques include- participating on spark, playing my video game, going for a walk or meditating/relaxation techniques.

Becki

broadcasting somewhere near the middle of Texas


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KRISKECK's Photo KRISKECK Posts: 1,232
10/14/18 9:47 P

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I was going to say I haven't had cravings recently but that's not true - it's just that I gave in immediately to my craving to eat apple crisp at the Oktoberfest party last night before I had a chance to LABEL IT. If I am able to label it, I can usually resist it. I should have known it was going to be challenging; it would have been helpful to have read my Resist Cravings card before going to the party. I will keep it handy tomorrow and Tuesday when I am business travel.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/14/18 7:53 P

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"Get right back on track. Continue to learn."

I need a t-shirt with that on it. emoticon

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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GOCALGAL's Photo GOCALGAL Posts: 5,124
10/14/18 7:13 P

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Interesting that overcoming cravings was the lesson for the 13th as I broke an almost perfect record of resisting cravings and unplanned eating for about a month this very day.

Today I wrote, "How much of this was sadness, stress, concern for DD moving or the prior day's 11 hours of not eating when skipping lunch? Get right back on track. Continue to learn."

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

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10/14/18 2:22 P

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emoticon
Great job, SWEETORANGE!
Sounds you are very well prepared to start dieting tomorrow!
Your self awareness will help you stick to your plan better than before.


Edited by: KRISZTA11 at: 10/14/2018 (14:22)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/14/18 1:54 P

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Thanks a lot Kriszta for encouragement! Yes you are right it’s two waves of craving and I thought it’s one because it’s the same food I want to eat :))
I didn’t know about waves of cravings before!


I realized my cravings come in the morning after breakfast and another one when I come home and I was outside for a while... I relate home with food! I used to eat when I come home as a routin even when I’m not hungry! Today I resisted and I asked myself am I hungry or not and when was the last meal to make sure it’s only a desire to eat and craving at the same time to specific food... I realized it’s like a habit I used to do before!

It’s really wonderful to have such a self awareness of what I want and what I need... I can’t imagine myself after we finish this challenge! For sure I will be another person emoticon

Edited by: SWEETORANGE at: 10/14/2018 (13:55)
Change your thinking, Change you weight!


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10/14/18 11:52 A

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Rachel, that's a brilliant distinction between hunger and cravings,
and it sounds like you found hunger easier to handle than cravings.
I can relate, cravings are so much more powerful.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/14/18 8:42 A

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I did not have any cravings yesterday, because i was busy doing the "hunger" day. But reading the posts, i understand- once more- that it is the sugar that gets me on a slippery slope.
And even though I understand it, I still have trouble with the idea of breaking up with it * forever*.It feels like a loss. Never fully realized the depth of my attachment to sugar….
It is really like an abusive relationship: first it feels good, and then feels awful and I pay the price with weight gain, depressive mood etc..., then I distance myself from it, only to fall back under its lure.
Breaking up is hard.

I need to remember Mary's song about it.

Rachel



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10/14/18 4:16 A

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@SWEETORANGE
wow you are making progress!
First, you noticed how in the past responded to craving by eating, and the sabotaging thoughts that gave you permission to it.
Second, you resisted two waves of craving, first by drinking tea, then by waiting till your next planned snack - brava!
emoticon

I think eating your planned snack is perfectly OK.
The sugarfree gum is OK - it is zero calories, but a "mixed message" instead of saying a clear NO to the craving. Not ideal but it is a good choice, surely million times better than eating food with calories in it. I would say yes use sugar free gum as distraction - later you can experience with just drinking water or just saying NO to the craving and see for yourself which is the most effective for you.

Duration of your craving: the way you described it, sounds like actively struggled with it for 15 minutes, then it went away, and you were free from cravings for a while. Then you had a second wave of craving before your planned snack. I think it is good to notice it was not a continuous struggle, actually there were long periods of peace in that hour. What do you think?


Edited by: KRISZTA11 at: 10/14/2018 (04:17)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
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SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/14/18 3:59 A

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Hi everyone,
My problem with craving starts with labeling it!
I try to convince myself that it’s ok to eat this and I will track it on my food today and it’s not too much calories! It ends by eating more than my daily calories actually!

Now after I understood how to deal with the cravings I first label it then choose a technique whether it’s distance myself or drinking water or herbal tea but if it’s the time for the snack I eat my snack instead and sometimes I take sugar free gums.. is that ok?
I wonder why it’s not mentioned!

My cravings after breakfast stayed for 10 min the intensity of the craving was 8!
It was so strong and I hardly resisted it until I finished my green tea.. I used to eat biscuits actually or something sweet.
but this time I didn’t And I told myself it’s not on my plan and it’s only a pleasure for moments and I have to wait until my snack time comes to eat an apple and I did:)
The level of the intensity of the craving went up and down.

But actually when I took the green tea the craving deminished for 15 min and I kept myself busy and it returned again then I took my snack so I can say I was struggling with the craving for a hour! Is that normal ?


Edited by: SWEETORANGE at: 10/14/2018 (04:11)
Change your thinking, Change you weight!


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10/14/18 3:10 A

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emoticon for sharing your insights and how you use anti-craving techniques!

@QUEENOTHEFOREST Thank you Mary for your blog
What a difference it makes, doing this exercise being off sugar for while (easy) and still eating the trigger food!
A lot harder but also a more profound learning experience.
emoticon
For me this was the 6th I did this - and always the easy way, free from sugar (and white flour too). Probably I could do it the hard way, if I ate sweet croissants with marmelade (instead of oatmeal) and sugar in hot cocoa (instead of unsweetened green tea).
I'm 100% sure it would be very hard to stop eating, and I would have very strong cravins for many hours, maybe days... but I don' dare to do it. What if it throws me off track for weeks?
So I'll rely of my memories (I have many) and just work with lighter version of cravings: desire to eat.

@WARRIORSUE Sue, I loved your observation about the outcome of cravings.
I'm the same way, can't have just one bite: either I say no completely OR the first bite intensifies the craving so much I'll eat the whole bag. So, I have two choices: zero or all.
The "just one bite" choice is purely theoretical, it doesn't exist.

@SUZYB53 Suzy you described the changes of the craving over time so clearly and logically. It was long and strong, and you deserve lots of credit for using anti-craving techniques and not giving in.

@AURA18 thank you for the great summary, Marybeth! Yes, stopping is so much harder than not starting at all.

@INTUITIVEEATING great job on using anticraving techniques, Idgie, and wow your partner is super supportive, offering the cookie only when you needed to manage your blood sugar, end even then, in such a nice way, not trying to push it on you.


Edited by: KRISZTA11 at: 10/14/2018 (03:26)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
WARRIORSUE's Photo WARRIORSUE Posts: 3,881
10/13/18 4:46 P

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Whenever I have a feeling that I interpret as a craving, without a doubt I always overeat.
I am learning to look at cravings as my mind's way of derailing me from my best intentions.
It is very hard work. I have stopped trying to "just have one".... I never can. I think that for once
I am believing the truth about how I act around certain foods. Historically I would always want so much to, "just eat like a normal person!!" but I am simply not normal around food, because it's my drug of choice. So when I feel a craving, unless I am willing to consciously go hog wild,
I think about the end result of that craving (the regret, the disappointment, the self anger, the desire to just give up altogether) and I decide that the food isn't worth it.

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10/13/18 3:05 P

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I'm struggling today with this chapter. Enough to blog about it.

Reading other's posts here is helpful. Along with singing loudly.

www.sparkpeople.com/mypage_p
ublic_jour
nal_individual.asp?blog_id=6
534278


Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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SUZYB53's Photo SUZYB53 Posts: 556
10/13/18 12:31 P

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Summary of yesterday's craving (for mini-empanadas at a reception)

Total time: 45 minutes.
Intensity of craving: 7 at its most intense.
Distractions: 1) talking with friends
2) when craving returned, I created a helpful response for myself "You
decided you do not have a good reason to eat these empanadas, no matter how
attractive they. Nothing has changed between now and 30 minutes ago."
3) activities moved on from the reception room to a different location.

Additional Thought: The level of the intensity of the craving went up and down. There were several flashpoints of intensity where the craving was about to by-pass my brain and move straight into action. Fortunately I blocked those intense moments, but the craving did flicker in and out at lower, more controllable levels while I was in the room with food.



This turtle is to remind myself that slow but steady wins the race.


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10/13/18 12:18 P

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"Not an option" just say " No! " is my best defense against cravings. I also need to be sure to not go grocery shopping when I am hungry. A couple of weeks ago, I went to the store late in the afternoon and came home with a lot C.R.A.P. - cake and chips!! If it isn't in the house then I can get through most cravings. If it isn't available it isn't an option.


Striving for strength and balance in mind, body and spirit!!

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AURA18's Photo AURA18 Posts: 10,923
10/13/18 11:48 A

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emoticon It takes 5-10 minutes for craving to go away. Once I get started with sweets and refined carbs, it's hard to quit. Oh nuts! I try to portion and save for evening. Last night I was able to skip nuts. I can add grounded nuts to salads and break habit of hand-held foods. Stop trigger food - don't shop tired and hungry - I'm not thinking clearly.

Edited by: AURA18 at: 1/13/2019 (08:16)
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36BEATRICE's Photo 36BEATRICE Posts: 2,700
10/13/18 10:58 A

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Just reading about cravings, and ice cream, on a day when i will skip lunch, makes me feel deprived. I guess i will have plenty of opportunities to work on this one today. emoticon

Rachel



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10/13/18 10:35 A

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I don't keep snacks in the house so I am good at home.
It's when I go out I like ice cream and buffets.
I am vegetarian so I eat pretty healthy but then comes the ice cream. I always get a lot of it.


Donna
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/13/18 8:52 A

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I worked some on this yesterday. I used my "Not an option" mantra several times, and refused:

* junk food at work
* popcorn in Target
* cookies my partner offered*
* granola bars my mom bought me

(*In my partner's defense, I needed to eat something small for my blood sugar, and my partner was eating a cookie, so it came out "I know you don't want a cookie, but I'll get you something -- unless you do want one of my cookies, in which case feel free.")

Idgie
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My food log: www.drmcdougall.com/forums/viewtopic
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10/13/18 5:39 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Day 13 task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*how uncomfortable is it (use the Discomfort scale created on Day 12)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

Please share your thoughts here!

Yesterday (Day 12) we learned that hunger is not an emergency, and we don't have to eat every time wee feel hunger. We can wait until next planned meal.
Even more so for cravings: there is no biological reason to eat just because thoughts of desire to eat or cravings pop up in our mind.
I'll try to notice how the decision not to eat reduces tension if indecision.

OK, here is the first one:
I had a late breakfast, the same breakfast that kept me full till 3 pm yesterday, that was enough to "survive" till dinner at 7:30 pm.
Now, just 30 minutes after finishing my breakfast, pretty large bowl of oatmeal, sunflower seeds and grapes, I experience moderate fullness, but thoughts like "it would be nice to continue eating" surface. It is not strong and stressful enough to call it a craving but yes it is a desire to eat.
Discomfort level of indecision is 2.
Anti-craving technique I use:
Mindset (label it, stand firm, imagine aftermath)
Behavioral: distance myself and distraction (get up and wash the dishes, go out to the terrace and do yoga with husband)
Imagining the aftermath was especially helpful, because it was easy to see eating more after a satisfying breakfast would make me sluggish, drowsy and drain my energy for many hours.
How long: 5 minutes, it disappeared while I was typing this post, that is, I'm still sitting, not doing the dishes or yoga. And indeed, making the decision to not eat released tension.

My note: if there is no "proper" craving coming up, it is good to work with desire to eat unplanned food. I very rarely have strong cravings, but I often do have desire to eat eg, a few bites of bread while preparing dinner, or to accept a goodie from a colleague. I'll work with these.



Edited by: KRISZTA11 at: 10/13/2018 (06:06)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/13/18 12:35 A

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I'm just not having any problems staying on my diet right now, so I'm going to move on to Day 14 for now and come back here when I run into serious cravings.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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7/10/18 2:20 P

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emoticon

I had the same "problem": no proper cravings to practice on!
But later I noticed these same skills are helpful in overcoming desire to eat as well, and that happens more often in my life.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/10/18 11:45 A

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I will have to spend some time with this cravings exercise. I'm honestly not sure what will work when the cravings come. So far, I've only had two cravings since I started dieting: The first time, I just caved after a while of going back and forth with myself. The second time, I weighed out one ounce of the thing I was craving and tracked it. I feel like that was a great step forward, but I would like to move beyond that, so I'm going to take this step really seriously. May be on this step for a while.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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6/26/18 2:39 P

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Working favorites into your food plan sounds awesome,
very different from giving in to cravings and eating on impulse.
Being able to stop eating Nutella shows you are very disciplined.
emoticon

I can't trust myself with Nutella or milk chocolate,
small amounts set off even stronger cravings, so I'm better off not starting at all!
But I can eat dark chocolate, and I do : )



Edited by: KRISZTA11 at: 6/27/2018 (14:45)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
6/26/18 2:02 P

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Day 13 Overcoming Cravings

I have already cut all this from my diet over the last 6 months. Pretty much past craving sugar or salt. My one big vice is Nutella, but I pretty much limit it to breakfast a couple mornings a month. I think it is better for me to acknowledge and work chocolate into food plan so I don't get to the point of craving and obsessing about it. 1T. Nutella 100 calories + 1 slice of whole wheat light bread 45 calories.

I did have a craving for watermelon last week! emoticon Bought a slice and just worked it into nutritional tracker.

Cravings and binge eatting have been behaviors that I have struggled with in the past. If I was actually just starting to "diet" and changing eatting habits this exercise would be beneficial.



Edited by: TNCOUNTRYLIFE at: 6/26/2018 (14:13)
Striving for strength and balance in mind, body and spirit!!

-Christi


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5/15/18 3:17 A

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Maribeth, this is a brilliant Helpful Response, thank you for sharing!
I love it because it is not linked to a distant weight loss goal,
but to the very near consequences of the present choice.
Resisting craving leads to pleasant sensations and emotions,
giving in leads to very unpleasant ones.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 10,923
5/14/18 7:32 A

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Day 13: Overcome sugary/starchy Cravings
Sabotage: I just want to eat everything I want, in whatever quantity I want.
Response: When I eat like crap, I feel like crap! Eating with abandon sounds good in theory but feels terrible in reality.
Relax: Top 5 distractions to prevent caving into cravings
1) Brush teeth 2) Water 3) Move ~ step outside!
4) Busy hands - write/type feelings 5) Positive Self-Talk

Edited by: AURA18 at: 1/10/2019 (11:09)
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5/10/18 8:33 A

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Mich, Sounds like you are doing great! Good for you! Nice to have a reduction in cravings, isn't it! emoticon

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5/9/18 2:28 P

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Wow, I'm glad to hear your cravings diminished already!
emoticon

Replacing processed carbs with oatmeal, whole wheat bread and quinoa, and eating slowly both have that effect. Great job!

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MICH_1234's Photo MICH_1234 Posts: 34
5/9/18 8:49 A

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This is supposed to be Day 12 for me, but I'm going to skip that day until next week. Because of work and volunteer commitments, I need to be feeling good both physically and mentally over the next few days, so it's not a good time to skip a meal! Next week I'll be back to my normal routine and one skipped meal will not be a big deal, so Day 12 will fit in there.

So on to Day 13 - Overcoming cravings. This chapter has some great strategies. I've taken notes and taken a picture of my notes so I will have it on me always to review whenever and whereever the cravings hit. I normally get really bad cravings a couple of times a day, but haven't had any this week. Part of my diet plan is to cut way back on processed carbs - I've replaced white breads at breakfast with oatmeal or whole wheat bread, and replaced white rice with quinoa. I've seen some people suggest those carbs could have been contributing to cravings. Maybe that's what's helped, or maybe it's just the momentum of doing well at the beginning of a diet program. Either way, I'm giving myself credit for doing well, and for being prepared to deal with potential future cravings.

I don't ever intend to completely eliminate any foods from my diet, so I do have my sweet and salty snacks still. In small portions they can fit in to the plan. I find the slow, mindful eating makes a big difference - savouring every mouthful means just a little bit goes a long way.

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


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4/15/18 8:45 P

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Day 13 Overcoming Cravings:

I love this lesson or step or strategy. I had forgotten all about how to overcome cravings. I guess that when you let go and start emotionally eating again, a lot of good habits fall to the wayside.

Anyway, how I overcome cravings is:
1. Identify if I am having a craving, desire, or am really hungry
2. That takes about 2 seconds because most of my discomfort is a craving
3. Now that I have the discomfort scale, I have started using it, and this seems to really stop most cravings I have right away.
4. If I still am feeling distracted by the craving, I start by reading my list of advantages and go straight to my distractions
5. The best distraction for me is drinking green tea or a cup of black coffee.
6. Now we are in territory where I haven't had to tread because my cravings have all stopped at this point. On the scale of how long they last, the longest is 10 minutes.
7. But I am prepared to move onto reading my reminder cards and developing an escape plan for moving past a craving.

Since I have started eating cleaner and dividing my meals up into 5 small meals a day, I have only had a couple of small cravings. Today I exercised really hard and haven't had any cravings.

I love feeling that I am in control of getting past cravings. It makes me feel strong and I have been giving myself lots of congratulations for being successful.





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3/28/18 1:39 P

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emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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3/28/18 12:23 P

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Day 13 - notice cravings and don’t give in to them.

My biggest cravings have always been for salty foods... crackers, salted nuts, potato chips...
with ice cream a close second. I try to keep these items out of the house as much as possible, but DH usually has a stash somewhere, and I know all his hiding places.

My concrete plans are:
- no snack crackers in the house unless for a party or some other specific reason. When the occasion is over, any left-overs go to DH who puts them away somewhere.
- ice cream treats stay in the downstairs freezer so, that I don’t see them “front and centre” when I get something out for lunch or dinner.
- if I choose to have ice cream as a special treat, I either go to the local dairy for a single scoop of a favourite flavour, or I buy the smallest size of a great brand (Ben & Jerry’s usually) and enjoy every bit of it. I do this maybe once a month because I don’t believe any food ahould be completely off-limits.

Despite all my good intentions, every once in a while... maybe 4 times/year, I eat a whole bag of chips or a box of crackers... swiss cheese... yum... so I need to work hard on this one.

Gail
Southern Ontario, Canada
Eastern Time Zone


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3/16/18 5:00 A

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I'm happy for you, Cat, congrats to the two days on track!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,890)
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3/15/18 7:23 P

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Eating clean has greatly reduced cravings. The last 2+ months has brought back lots of mindless eating and re-triggered binge eating.

Two days on track ... and I am feeling empowered.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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3/15/18 11:47 A

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Hey Team,
Not having the sweets in the house is my #1 Crave Buster.

Linda

Lindainalabama
Central Time Zone

EFT CRAVINGS
http://www.youtube.com/watch?v=X9kJN6Z
VBco&feature=related

www.fitbitzip.com https://www.fitbit.com/user/24YF4W


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3/13/18 7:32 P

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Over time, I have internalized my techniques for overcoming cravings. It's almost second nature. My primary technique is to distance myself from the food. It's easier when I'm out and about but more difficult at home. I also use my other response cards. I don't always need to read them, most of it is memorized. I guess you can say, I talk to myself. There is a lot of self-satisfaction when I avoid eating those brownies my DW baked for the grandkids. So, I give myself credit.



Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
BCHARIE's Photo BCHARIE Posts: 11,876
3/13/18 6:34 P

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Had to give myself a little credit for not grabbing a snack a 3 a.m. when the dog woke me. I had to do a little review of what breakfast awaited me later and how a snack now would NOT get me to the goals I desire. YEA!


Charie
Central time zone



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3/13/18 6:29 P

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Wordy Gurdy tonight LOL. Sometimes I find that simply imagining how something I want to eat, tastes, is enough for me not to want to bother with it. In my own life, there are honestly few occasions where what I am desiring is worth the calories or the bad feelings I end up attaching to them.

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3/13/18 6:26 P

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TUTUNAN, wiser words have not been spoken. The food is NEVER GOING TO HELP.
NEVER.

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3/13/18 6:25 P

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Like many of you, I find that when I eat properly, which for me means not overdoing my carbs and sweets, that I don't have many cravings. I notice that I feel my cravings IMMEDIATELY
and don't even give myself a moment to talk myself out of them. This is going to stop.

SERIOUS I haven't smoked in over 30 years and still miss it sometimes, LOL.

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36BEATRICE's Photo 36BEATRICE Posts: 2,700
3/13/18 6:01 P

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This afternoon i had a desire to eat more , even if I had had complex starches for lunch; i was surprised to feel it because i thought i had found the answer to desires for more food. But at least, it was not a craving. I reminded myself that this was a desire and I had had enough to eat, so i pushed the thought aside and tried to distract myself, drink water etc...It worked.

As far as cravings go, I treat them as a thought that if obeyed will not serve my best interest of being healthy and happy about myself. It seems to help.(actually this is how I treated the few cravings I had for cigarettes after I REALLY felt how awful they made me feel; it worked very well - I quickly never yearned for cigarettes anymore and I am hoping I can apply the same principle to food cravings-.)

Rachel



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IMEMINE1's Photo IMEMINE1 Posts: 8,720
3/13/18 1:16 P

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Once again, I am better at home with any kind of cravings knowing that we basically don't keep "stuff" in the house.(It wouldn't last long anyway)
I agree with healthy eating as a way to keep cravings at bay.
I noticed if I eat a good breakfast of Oat meal,with banana and flax seed I am good to go until lunch.
When I am out and stuff is offered or left out to pick on I pretty much pick on it.
I have to exercise my resistance muscle.

Donna
Lehighton, Pa
BLC 27-to-41
Powerful Prism Panther team
W,J,R&G
Purple Phoenix
Focus....Eat right & keep moving!!
Eastern time




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TUTUNAN's Photo TUTUNAN Posts: 2,354
3/13/18 12:26 P

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I learned long ago that giving in to a craving is futile because I know that one bite won't satisfy and neither will the whole package. I know that the whole package isn't going to make the craving go away, so I may as well stop thinking about it and get busy doing something distracting.





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3/13/18 11:16 A

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I too, find that eating a healthy balanced diet removes most of the the general desire (craving) to eat junk. However, when the junk is staring me in the face, then I have a decision to make. I made no bake cookies last night and as they are high in calories, I don't usually eat them. Last night, I made the decision to have one. Did I need that cookie? No....but stopping at eating only one was good so I give myself credit for that. I have a little more leeway right now as I'm trying to maintain and not lose, but I always need to be on guard where cookies are concerned because it is very easy to eat too many calories that way!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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3/13/18 5:04 A

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In the past two days we gained some insights and experience about hunger, desire to eat and cravings.
Today's task is noticing cravings and say no to them.
If we stop giving in to cravings, their intensity and frequency will diminish.
Giving in to cravings makes them stronger, and they keep bothering us.
"Cravings start to diminish the moment you decide you are absolutely NOT going to stray from your diet. They increase when you are indecisive about whether to eat or not to eat."

How to do this?
The next time a craving arises, fill out the My Cravings Rating Chart and record
*how long it lasts
*hot uncomfortable is it (use the Discomfort scale created on Day 12)
*which anti-craving techniques you used

Dr. Beck gives us a list of helpful anti-craving techniques: mindset and behavioral techniques.

My note: if there is no "proper" craving coming up, it is good to work with desire to eat unplanned food. I very rarely have strong cravings, but I often do have desire to eat eg, a few bites of bread while preparing dinner, or to accept a goodie from a colleague. I'll work with these.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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3/13/18 4:46 A

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@TWEETYX2, thank you for the great blog!
Same experience here, since I have a good plan and I follow it, I very rarely have cravings, only some ordinary desire to eat this and that. Being free from cravings is so worth it.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/13/18 4:40 A

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www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6471777


TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
228
220.75
213.5
206.25
199
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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2/12/18 2:55 A

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Wow, congrats to remembering and practicing your skilsl,
parties are not easy to handle, for many reasons.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
SUZYB53's Photo SUZYB53 Posts: 556
2/11/18 1:41 P

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I am excited about tracking my cravings and identifying successful strategies. I did use some positive self-messages yesterday when I was socializing with family and not able to walk away from a birthday party spread. Also, I did drink seltzer and water instead of nibbling. Also had a back-up (brought along a little needlework project) in case I needed to do something with my hands. It was an empowering experience - similar situations have been very hard in the past.

This turtle is to remind myself that slow but steady wins the race.


 Pounds lost: 16.4 
0
5.25
10.5
15.75
21
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,848)
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11/13/17 2:26 P

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Congrats to the weight loss success after cutting out junk food.
It is great you have been observant about emotions around hunger and cravings.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,018)
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Posts: 1,076
11/13/17 10:29 A

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I've spent a few days mulling over this one. As I read it over the weekend, I did not have time to fill in all the charts. I've printed them out today and filled them in in my daily planner. I'm very interested to see how I handle this. After a week of mindfulness, simply cutting out junk food has made a remarkable difference on the scale. I almost felt that I was losing too much, too quickly. But then cravings did set in this weekend. And I didn't say no. So I've clawed back a little bit of weight this morning.
I am struck by the many emotions that keep coming up as I become more focused on eating only when I am hungry. I need to work on other outlets for coping with those.

Sunshine20113
Time zone: GMT (+1) British Summer Time


 current weight: 126.0 
128
125.75
123.5
121.25
119
BMASSIE3 Posts: 43
10/15/17 11:36 P

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Got my craving resisting techniques lined up and written down in my notebook and have my Cravings Chart prepared.

JUNEPA's Photo JUNEPA Posts: 13,636
10/15/17 4:07 P

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The days 11, 12, 13, 14 kind of overlap for me
Differentiate between hunger, desire and cravings, Practice hunger tolerance, Overcome cravings and (a big part of the solution) Plan for tomorrow

from day 11 I wrote
Every once in a while, I haven't identified the trigger yet, or the time cycle, I feel cravings and I want to eat whatever and as much as I want, I don't care, I want to feel the intense pleasure food can give and think of my sticking to the plan as grey and mediocre in comparison to what I can feel if I eat a lot of whatever I want. Lately I have felt very satisfied sticking to the plan, may that continue until I reach goal weight, and hopefully I will identify the pig-out trigger and time cycle by endeavouring to stay aware of how I feel and what is going on before it happens.

My defenses will be

Mindset
Stand firm, stick to the plan you made yesterday, tell yourself, not your food, no choice, cravings are not an emergency, if you really want to eat that, put it in tomorrow or the day after tomorrow's plan.

Behaviour
Most effective for me is to drink a low-cal drink (to be sure I am not dehydrated/thirsty vs hungry) get busy doing something, pre-plan some things to do like go outside for a walk with the dogs or do something useful like housework, and I made a list of household chores that take not too long, I can do one or go down the list. I am not keen on housework, so that by itself is almost a deterrent in allowing a craving to develop lol




Edited by: JUNEPA at: 10/15/2017 (16:28)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/14/17 4:50 A

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FUNLOVEN, you made a very good point.
Indeed, we worked with hunger a lot on day 11 and 12, then we dedicated day 13 to cravings .- but what about desire to eat?
Many of us rarely have full-blown cravings, but face desire to eat things not on our food plan quite often. In my practice, it is helpful to handle desire to eat (after a proper meal) just like cravings. If I remember to do that (at least Label it! and Stand firm!), I can usually resist.
But if I give in to desire to eat, after a few bites it often intensifies into a craving, and then I'm in trouble, because I can rarely resist such a strong urge.

The dinner at my parents, with cousin and his wife was lovely - but I didn't have a craving, not even desire to eat more cake!
All my dining companions were watching what they were eating, and their portions were smaller than what I normally eat. Food was amazing. Oh well... I didn't want to brag "look how much I get to eat" and encourage them to deviate from their plans by example, so I ate what they ate. Positive peer pressure!
I was a bit hungry (really) when I got home so permitted myself to eat my usual 2 squares of dark chocolate, and went to bed proudly and happily.

Edited by: KRISZTA11 at: 10/14/2017 (04:51)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
330
440
KBEHNKE81's Photo KBEHNKE81 Posts: 16,104
10/13/17 10:04 P

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My anti craving techniques - remember: The emotionally painful part is the struggle you feel.
Anti craving techniques
Label it.
This is just a craving.
Choose to stand firm or withstand it.
No Choice
Imagine the aftermath
Remind myself why it matters
Distance/remove from situation
Drink water
Relax/breathe

Distraction strategies
Read, brush teeth
call/talk to someone
chores, play, crafts
do dishes, puzzle
sudoku, duolingo
tinker, draw, write
to-do list
drink tea
wait
stretch/yoga


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


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