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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,873)
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10/16/19 6:55 A

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June, I'm glad the hunger tolerance experience went well.
That's a good observation about the mild hunger of weight loss meal plan. I hope some problem solving will help to diminish it to a more acceptable level. Maybe a change in distribution over the day, or in macronutrient ratios?


Edited by: KRISZTA11 at: 10/16/2019 (06:55)
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: 13,758
10/15/19 4:46 P

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Day 12 - Practice Hunger Tolerance

Beck opens my eyes when having us compare what real pain is compared to the usually mild discomfort when we are hungry. While I had a good day with not too much discomfort even when I skipped lunch. We aren't dieting yet. my problem is when I have been eating to lose weight for a while, then I am hungrier sooner, and then I am mentally worn down by being mildly hungry every day, even if it is not all day and usually not very long. It just wears me down that it is a feature of every day.


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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BCHARIE's Photo BCHARIE Posts: 12,213
10/13/19 10:32 A

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It was an excellent day for me to practice tolerance. I ate a solid breakfast in the early a.m. and at 11:30 a.m I was to meet a woman to sell her some items. After meeting her I went to a store to pick up some clothing and started to feel hungry. I debated a quick lunch out, but knew that would just mess my whole plan up so I waited and ate my lunch later, at 1:30 p.m and ate just what I had planned, a protein packed salad. I win!!!! LOL Credit for not giving in to a meal out.


Charie
Central time zone



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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 503
10/13/19 9:16 A

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My apologies, I did not do this day. I have 3 performances this weekend. If I don't eat I feel extremely weak and I tend to "gray out" at times if I haven't eaten. I am not as bad as Pavarotti :-) but I have to eat to maintain sustenance in stressful soli and solos. I can plan on doing this one later within the 40 days.

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


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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,873)
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10/12/19 3:22 P

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How it went:
9:20 AM: I ate ate my usual breakfast (oats, flax seed, sunflower seeds, fruit) slowly and mindfully - knowing "this is it, no more food till 7 PM" helped me be even more mindful and slow than usually, and I truly appreciated every bite,
2 PM 1 (0-1)
3 PM 3 (0-3)
4 PM missed (napped)
5 PM missed (napped)
6 PM 2 (0-2)
7 PM 4 (3-4)

I was rarely and only mildly hungry most of the day, with a peak an hour after usual lunch time.
After 6 PM I was felt some emptiness in the stomach, and I was impatient and irritable.
I made it worse by fixing the ceiling above my bed, thinking it takes only a few minutes... wrong, it took almost an hour and I made a mess..
Funny, because it was very much like "4" on my discomfort scale: "have to finish something right now and it takes a lot longer than expected"

I ate my planned dinner at 7 am, not as slowly and mindfully as I wished, so it was not as satisfactory as I wished... but it was OK.

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


427 Maintenance Weeks
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110
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440
THE_FAE's Photo THE_FAE Posts: 697
10/12/19 2:38 P

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today wasn't a good day to miss a meal. I was up earlier than usual. I'll do it on a regular day so I can see how I do.
maybe Sunday or Tuesday.

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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KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
10/12/19 11:03 A

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I don't mind skipping or postponing meals if I'm busy with a project or travelling and can't stop. However, those situations are full of distraction and not good for developing awareness about eating habits/traps.

I'm going to postpone this exercise next week Thursday or Friday. I've done it before and know that my discomfort level is never as high as it seems during those first few seconds of noticing it. I notice that discomfort can manifest in physical AND emotional ways.

My Discomfort Chart looks like this:
0-watching a good baseball game (Can I just say the Brian Anderson is the best announcer ever?)
1-watching a good baseball game but my team is losing
2-getting a bit lost in Chicago
3-dealing with clients who are angry and just won't listen
4-having a hot flash at work when I can't just start shedding clothes
5-enduring elbow tendonitis from work
6-preparing for a difficult discussion
7-doing taxes or filling out FAFSA paperwork
8-having a migraine
9-giving birth
10-that really bad day (yes. so much worse than giving birth)

Edited by: KBEHNKE81 at: 10/14/2019 (07:56)
**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.


SUSAN_CDN's Photo SUSAN_CDN Posts: 701
10/12/19 9:37 A

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This day scares me...Iím feeling a lot of resistance to doing it. But Iíve done it before during group readings and have been really surprised by the results. I was surprised that I really didnít feel as uncomfortable as I thought I would, and when the discomfort heightened it would not be long before it ebbed away. So here goes another Day 12.
emoticon

EDIT: At lunch I realized this was not a good day to do this challenge because I have to take medication today at noon with food. I will do Day 12 next week after my medication is finished.

Edited by: SUSAN_CDN at: 10/12/2019 (22:38)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,873)
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10/11/19 3:08 P

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Tomorrow's Day 12 is again a day-long experiment,
It is good to read the chapter before breakfast or the night before.
If 12th October is not a good day, you may pick a more convenient day later during the week.
Please don't skip this important assignment, because it provides important insights that will make dieting easier, and most readers say it reduces anxieties greatly.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples. (
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how uncomfortable (not hungry!) you feel at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience here!

Personal note:
this is the 8th time I do this exercise. The first time was an eye opener for me. Before that I imagined I'm unable to skip a meal and never skipped a planned meal or snack, ever. I was anxious when there was a chance that I might have to skip a meal. Not anymore!



Edited by: KRISZTA11 at: 10/12/2019 (15:15)
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


427 Maintenance Weeks
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110
220
330
440
GOCALGAL's Photo GOCALGAL Posts: 5,140
9/11/19 10:15 A

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Two times I practiced hunger tolerance. The first time was a disaster, the second a blessing but they both helped me to learn things about myself in their own way. This is not a good time for me to practice hunger tolerance.

I also am going to focus on being aware of my true hunger signals and even more aware of hunger desire which has been tripping me up lately.

Edited by: GOCALGAL at: 9/11/2019 (10:18)
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: 582
9/11/19 9:24 A

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I’ve decided not to skip a meal. Because of a past history with disordered eating, I feel it’s important to prioritize making sure to eat every meal, rather than skipping. If I was seeing a professional about this, I would consider skipping meals to experiment with hunger. But for today, I will continue to be aware of hunger and desire.

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


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KHALL911's Photo KHALL911 SparkPoints: (5,514)
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3/22/19 6:02 P

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I don't allow myself to miss a meal because when I do I usually binge when I do get to eat. So to avoid that I'll have a meal replacement shake if I'm not hungry and or just don't have time to eat a meal. It's worked well for me this past month.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
d=1266


 current weight: 355.0 
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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,409)
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3/20/19 9:10 P

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I practice intermittent fasting, and normally eat between 12 noon and 8 p.m. This is quite easy for me. Tomorrow, to practice hunger tolerance, I will have breakfast in the morning, then skip lunch and not eat until dinner.

I had no problem skipping a meal today, although I was definitely more hungry than usual at dinner time. I stayed within my SP range for calories, carbs, healthy fats, protein, fibre and salt.

I am working hard at eating more slowly, and find that if I drink 2 cups of water with each meal, and put my fork down after every three bites, I have definitely extended my meal so that I finish close to the same time as my husband. This helps me resist second helpings.

I gave up sweets for Lent, and today when I went to a Take-A-Break meeting at church, I had a cup of clear tea and avoided the cookies.

Edited by: MARITIMER3 at: 3/21/2019 (20:17)
Gail
Southern Ontario, Canada
Eastern Time Zone


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OLIA_NA's Photo OLIA_NA Posts: 96
3/19/19 9:05 A

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I skipped lunch as I planned on Monday. When I'm busy at work, skipping lunch is not uncommon for me. I had a hollow feeling in my stomach around 1 and then around 4-4:30. I kept drinking water and tea throughout the day as usual and got home for dinner around 7:30.

On days like these I still struggle with feeling deprived and desire to make up for the lost opportunity to eat. Something I definitely need to keep working on.

JMARIES51's Photo JMARIES51 Posts: 3,105
3/16/19 1:02 A

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Day 12 Practice Hunger Intolerance

This is something that I am experimenting with quite a bit lately. I am doing some intermittent fasting of about 14 hours and I never seem to be hungry in the morning. It is as if my hunger is triggered by eating. However, here is the experiment for day 12

I had my Bulletproof Coffee and about 9:30 am and 2 Kodiak cakes (high protein waffle)
I usually don't eat the cakes until after I take my long morning walk, but for this experiment I ate it early. So to start the day I was at a neutral feeling of hunger and after breakfast was just mildly full.

At around 11am (which is when I would normally eat the Kodiak cakes or something like yogurt, I started feeling anxious. When I thought about it, I wouldn't describe it as hunger, just neutral on the hunger scale.

I got busy and the day past and I didn't think about eating again until around 3pm. I drank some water and listened to a podcast on being committed to feeling discomfort when losing weight. It was really interesting because when I thought about feeling hungry, I wouldn't say that I was really feeling hunger. It was just a slight irritability, like an itch you can't scratch.

At 4:30pm I started feeling mildly hungry and started thinking about fixing dinner. We eat at about 6pm, so I got everything prepared and by 5:30pm I was hungry, but nothing I couldn't manage.

I ate dinner, which was a tuna salad with a lot of veggies, so lots of munching. That was very satisfying and with a lot of water, I felt mildly full.

I actually like doing this experiment because I am changing eating habits like snack in the evening. I have been sitting with my feelings of discomfort and journaling about them because I now know that I have been eating a lot of the time just in conjunction with reading a book, watching TV, or visiting with family. It is a new feeling to do these things without food, and I am kind of excited to see how much better my weight loss results are going to be without all the extra eating going on at different moments in the day.




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JUNEPA's Photo JUNEPA Posts: 13,758
3/15/19 7:29 P

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This is about skipping lunch and seeing how your hunger is affected. The first time I did this, I learned a lot about hunger including dispelling some things I thought were true.

Things I learned that I didn't know before I did this exercise for the first time.

- It's not true you have to eat small meals throughout the day or you will feel weak and dizzy, I felt fine in the afternoon, even when I did some strenuous exercise (CrossFit class)
- I learned I enjoyed not eating when I felt hungry but I knew I had eaten enough nutritious food that day to be just fine, I wasn't going to damage my body being a bit hungry for a stretch of time in one day.
- I learned I didn't have to eat every time I was hungry, I can easily wait until the next meal.

I just noticed this day has a discomfort scale, not a hunger scale that yesterday had. I didn't feel extremely uncomfortable any time during the day. Next Trek I will fill out the discomfort scale in more detail.

Breakfast at 8 am - hot cereal (steel-cut oats, quinoa, some seeds toppings, hemp, chia, flax), milk, rooibos tea, coconut oil, a dash of spices in the hot cereal = turmeric, cardamon, allspice, ginger, black pepper, ground cloves - this is my breakfast 3 days a week and is about 650 calories.

Supper at 6 pm - kombucha, raw carrots, large whole grain bun with filling of sliced roast beef, dijon mustard, onions, sliced orange bell pepper and I added some dark chocolate that I usually eat after lunch - about 700 calories - this is about 150 calories more than I usually eat for supper, I wouldn't have eaten the chocolate or a large bun on an ordinary day.
Not sure if we were supposed to eat the same super as usual or if we could eat more as we had skipped lunch. I think the lesson was about skipping lunch and hunger not being an emergency, not about eating like usual minus lunch for the whole day

Edited by: JUNEPA at: 3/15/2019 (19:58)
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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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,873)
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3/13/19 4:22 A

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Thank you for sharing your plans and experiences!
Linda, thank you for the great blog, yes it is so true, we can have desire to eat when physically not hungry at all.
Fran, I'm glad this second time you were not anxious at all, and found it easy.

I had a similar experience:
I was not hungry at lunchtime, I only noticed that I'm a bit impatient and irritable.
Well, I had no lunch, I did take a lunch break: left my desk and went for a long walk outside, and that relieved the tension.
Around 3 pm I was hungry most of the time, but not very much: score 3 on my discomfort scale (= stuck in a traffic jam and late from important appointment).
Between 4 and 7 pm I missed all hourly evaluations because I was constantly in meetings and discussions. I made notes when I could, there was no physical hunger (rumblings, emptiness or weakness) but there was a mild irritable mood in the background, and my eyes felt dry, despite drinking plenty of water.
At 7:30 I ate my planned dinner, not as slowly and mindfully as I wished, but sitting down.

Edited by: KRISZTA11 at: 3/13/2019 (04:32)
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


427 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,939
3/12/19 10:10 P

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Day 12: Practice Hunger Tolerance
Breakfast - water and green tea - waited till hungry 1 - 7p, 2 meals
Dinner - small nutritious meal and slow eating at table.
No evening eating 3 hours before bedtime (discomfort 0- 4)
Fasting Benefits u.nu/ealth158
Different hungers cues u.nu/kxui (good Spark blog)

Edited by: AURA18 at: 5/20/2019 (17:44)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 541
3/12/19 5:38 P

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I can't believe how much I changed since last year: in my first Beck reading, day 12 scared me way too much. It seemed impossible for me to skip lunch (and snacks) and still be able to survive. Surprisingly, I completed the task and discovered that dr. Beck was right: hunger is not an emergency.

Today the task ahead didn't scare me at all, completing it was incredibly easy.
My highest peak of hunger was between 2 and 3 pm, but it wasn't over 3 in my discomfort scale. I was a bit annoyed that between 4 and 5 pm, despite the fact that my hunger was at level 2 on my scale, I tended to think extensively about food (probably, because I was also kind of bored at that time). I survived with no problem and ate a normal-sized dinner at my usual time. :)

Fran
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,693
3/12/19 1:51 P

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Day 12 Practice Hunger Tolerance

I had my annual physical this morning. I had to fast for blood work. Just now breaking fast at almost 1 o'clock. I have a rumbly tummy and a slight headache but I survived until I was able to get back home.

Edited by: TNCOUNTRYLIFE at: 3/12/2019 (14:09)
Striving for strength and balance in mind, body and spirit!!

-Christi


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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
3/12/19 1:10 P

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emoticon I have been practicing eating regular meals and snacks and not in-between... I generally don't skip meals/snacks - it is not an issue, I don't usually forget and am often waiting to eat more, asap... so the idea that I won't die if I wait until it is time to eat more is profoundly reassuring and I often use the phrase Dr Beck suggest "Oh, well, I wish I could eat now, but it's ok... I can wait."



it is pretty rare to miss a meal/snack - occasionally when ill or I forgot to take food with me and it's not available where I am... and on these occasions, to observe, indeed, I didn't die when I missed a meal! LOL ;)



JMARIES51's Photo JMARIES51 Posts: 3,105
3/12/19 1:03 P

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I'm staying with my sister for a couple days, so I will do this when I get home. But I just wanted to talk a bit about the hunger scale that I have been using for the past few weeks. It is called the +2-2 So how it works is that you don't eat until you are a minus 2 (that would be your choice of how hungry you feel) and then you stop eating before you reach a plus 2. This scale seems to be easier for me to understand in regards to how I am feeling because I don't usually eat till I am stuffed anymore. And I try not to get overly hungry because that used to be a trigger for binging for me.

Having said this, I am experimenting with intermittent fasting. So that is kind of interesting in regards to feeling hungry. I am not sure if it is something that I will do a lot, but I can see that it would be helpful in certain situation.




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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,982
3/12/19 10:45 A

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I plan to do this today!

Beck day 11 - 12

1. Breakfast: I was not hungry at all, but made two eggs, two toast and a few strawberries and ate it all. Afterward I was full. I feel full in my stomach.
2. I ate sitting down and ate slowly. I noticed the creaminess of the eggs and the butter on the toast.
3. I am only giving myself credit some of the time.
4. I have decided on a day to rate my hunger and that is today.

Does this concern me? Yes, I am alone in the house and in the past, I gave myself carte blanche to eat whatever when I am alone in the house.

I referred to my Advantages response card. Now I feel better.


Edited by: ICANINSIGHT at: 3/12/2019 (11:38)
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: (139,873)
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3/12/19 4:00 A

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Today, Day 12 is again a day-long experiment,
it is good to read the chapter before breakfast or the night before.
If 12th March is not a good day, you may pick a more convenient day later during the week.
It is important to not skip this exercise - except there is a medical reason.
Most readers are anxious about it, but after doing it most of us say it was worth it, because it reduces anxieties.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience here!

I found this exercise liberating.
Before doing this, I used to worry when I was not sure I would have the opportunity to eat, or getting too hungry. I never skipped a planned snack before, not to mention a meal. Now I know I can wait a few hours and nothing terrible will happen to me if I skip a meal once in a while (that is, when I - very rarely- forget to bring my packed lunch, or when I'm on meditation retreat).

I completely forgot that today is about skipping lunch, and I was considering not doing it, because I have a stressful and busy day at work, and I already did this 6 times.
But I decided that I'll do it anyway, to share the experience with those who do it today, and so that I can relate better to those who do it in the next few days.
So, I don't pack lunch for today, and plan a healthful and satisfactory dinner for tonight, which I will eat slowly, mindfully and sitting down.
Will share how it went!

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


427 Maintenance Weeks
0
110
220
330
440
THE_FAE's Photo THE_FAE Posts: 697
2/18/19 9:59 A

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This will be challenging for me because I have a weird natural schedule.

I wake up 8-9 or so and drink my coffee and it takes me an hour or two to do. i developed this ritual to allow myself my time before I work. then about 11-12 I may eat and it can be an omelet or some leftovers or whatever ... then I do a cup of coffee around 5 (it's my segue from work to evening time) and dinner between 6-8.

when I do breakfast (I am trying) it is probably closer to 10 and it's light. yogurt and fruit maybe because I'm not hungry. I've never been a breakfast eater.
then I'll be hungry about 2-3. and then I'll eat something light to tide over before dinner. and make myself eat dinner around 8 so I'm not eating too late.

I do know when I do breakfast and find myself hungry in mid afternoon, I wonder why I'm hungry and kind of cranky. then I realize I ate breakfast and forgot my later more substantial brunch lunch meal.

I have more of a problem with eating too much of a good thing. I can usually muddle through my hunger.

I've gone all day without eating and then about 2-3 pm I'll be really hungry because I haven't eating since the evening before.





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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CHANGZWALK's Photo CHANGZWALK Posts: 8,500
1/12/19 2:03 P

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emoticon I like pie.
I think I will die
if I don't eat pie.

this helps show me I really won't die when I don't eat pie or overeat anytime or even miss a mealÖ

we Got this! emoticon

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1/12/19 8:16 A

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Practice hunger tolerance - Listen to body signals

Breakfast - drink water and wait till hungry, time varies 1 -7p, 1-2 meals/day.
Dinner - small nutritious meal and slow eating, 2-3 hours before bedtime.
Fasting increases insulin sensitivity and I feel good (discomfort 0-6).
Benefits u.nu/gy5v u.nu/5gao u.nu/4lmj u.nu/op0n


Edited by: AURA18 at: 3/12/2019 (22:54)
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11/30/18 9:57 A

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So, I love this chapter! So full disclosure- my weight loss plan has been counting calories and using intermittent fasting. So, I have been experiencing a lot of working through hunger pains. So, this chapter makes perfect sense. I have gotten hungry- but it goes away. I have one window of fasting during the week that is 22 hours without eating and I got so hungry this week. But I went to bed and felt fine the next morning until my fasting ended! The information I recently read about fasting basically mirrored what this chapter said. It makes me feel confident I'm on the right path. (And my weight is showing it!).

Becki

broadcasting somewhere near the middle of Texas


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10/22/18 7:02 P

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I finally practiced tolerating hunger in a totally natural situation. I have been traveling out of state and visited a dear friend. I had to take her to the hospital when she was having heart problems. And we both skipped a meal due to over seven hours of waiting in the ER, sitting in the waiting room while she was treated medical (they sedated her, then shocked her heart to reset the rhythm) and driving around and unfamiliar city trying to get her prescription filled. I was very hungry by the end, but I was not tempted to abandon her at the hospital!

Alison


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/22/18 10:37 A

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Thanks, Kriszta! I just realized that yesterday, it never occurred to me to eat off-plan food in response to missing a meal. I'm giving myself credit for that!

Idgie
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My food log: www.drmcdougall.com/forums/viewtopic
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10/21/18 4:42 P

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Idgie it is great you are doing this cautiously. Interesting to see not only hunger and discomfort but also glucose levels chance spontaneously. emoticon

...and congrats to complete successfully!

emoticon

And emoticon

Edited by: KRISZTA11 at: 10/22/2018 (13:16)
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
10/21/18 10:33 A

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I'm not supposed to skip meals for medical reasons, but since I'm home today and can check my blood sugar at will, and stop if my levels crash, I'm going to do the best I can and quit if my blood sugar goes under 70.

Breakfast 6:30ish

8am bg: 123 not hungry

9am: 99 not hungry

10am: 95 starting to be a little hungry. Walked around Costco with partner; when food smells hit from the sample trays, even though I don't partake of the food samples anyway, started having conversations with myself: "I mean, I don't *have* to fast today. I can just decide not to instead," etc. I didn't eat anything and the urge went away.

11am: 84. Definitely hungry. Thinking a lot about food, and what I'll eat for dinner, etc. One of the reasons I don't skip meals, and eat small meals throughout the day, besides that it's medically recommended for people with hypoglycemia, is that I don't believe in starving myself, and when I do, it makes food ALL I can think about.

12 noon: 78. Not hungry anymore. The ravenousness of 11am passed fairly quickly, but I'm starting to get a bit of a headache, and my blood sugar is fairly low, so I'll keep a closer eye on it from now on.

12:30: 102. A little hungry. No big deal.

12:50: 101. I want to eat, and I'm hungry, but not starving or anything. Partly, I just want to eat for the pleasure/entertainment of it. Had an ice-cold glass of water instead, because that's something I always enjoy a lot.

1:25: 88. Headache is a little worse. Want to eat, but it's not a huge thing.

1:55: 83: More water; not really hungry. Headache didn't get worse, but didn't go away. (Not willing to take aspirin on an empty stomach.)

2:30: 87. Want to eat, but not super-hungry, just normal hunger, if that makes sense. Not upset about it or anything.

3pm: 92. I think it's cool how our bodies regulate blood sugar. I'm hungry, but also finding this fascinating, so it's not bothering me, especially since I know I'll be eating in a couple of hours, but I admit I'm not thinking about much else other than when I'll be able to eat.

3:25: 83. About the same, but I'm into my book now, so I'm not really that interested in food.

Almost time to start cooking dinner. That wasn't hard, exacty, just kind of annoying. emoticon

Edited by: INTUITIVEEATING at: 10/21/2018 (18:38)
Idgie
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My food log: www.drmcdougall.com/forums/viewtopic
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10/14/18 3:37 A

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@GOCALGAL wow, it was really a difficult day of "life happens" to do this, Maria!
Doing this on a day of teaching a 2-hour long class at a gym, a haircut, a headache and your daughter moving out is a strong proof that it IS possible to tolerate hunger.
It is really interesting how much relief and enjoyment the watermelon slices offered.

@SERIOUSLIM I loved your account about the experiment, Rachel!
You differentiated between intensity of hunger and intensity of discomfort so well,
and you deserve lots of credit for doing this all the way till dinner, when it was time to eat and both hunger and discomfort was high. Special credit for starting to watch the movie, even that late.

@SUSAN_CDN you made great observations about how hunger and discomfort come and go in waves, spontaneously, without eating. And that most of the time they were not present at all.

emoticon

Edited by: KRISZTA11 at: 10/14/2018 (03:47)
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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SUSAN_CDN's Photo SUSAN_CDN Posts: 701
10/13/18 6:42 P

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Noon: A little grumble in my tummy. Went away very quickly. Zero discomfort.
1:00 pm: A little wave of nausea. Went away right away. Zero discomfort.
200 pm: Starting to feel waves of hunger. Comes and goes. Discomfort 1.
3:00 pm: Getting a headache. Thoughts of food come and go. Discomfort 3.
4:00 pm: Headache getting worse. Irritability and impatience comes and goes. Discomfort 4.
5:00 pm: Feeling hungry 5. Discomfort 4.
6:00 pm: Feeling hungry 6. Discomfort 4.
6:30 pm: Feeling really hungry 8. Discomfort 4.

I made it from breakfast until dinner without eating. The discomfort level did not get as high as I had expected. I was able to tolerate feeling hungry, and the other symptoms. Most of the time I wasn't thinking about food. The uncomfortable feelings came in waves and did not stay long, no more than 10 minutes and then I wasn't aware of them.

This proves I can tolerate some discomfort and that I don't have to fear feeling hungry.

This is a good, worthwhile exercise.

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36BEATRICE's Photo 36BEATRICE Posts: 2,704
10/13/18 10:18 A

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I am doing this today too. It comes at a right time, since I want to report a lower weight come Monday. I know this is not what this exercise is about, but it certainly will be an incentive.

I will report on this post as the day progresses.

2 pm now. very frequent and strong hunger pangs that i can forget by using distraction (I do my essentrics exercises) . Surprisingly, my level of discomfort is a 3, even when my hunger is easily a 7.

3:15 pm I feel very hungry, certainly a 7-8. But the discomfort is mild, around a 3 perhaps. I guess people who are really hungry and starving are actually hurting from hunger. But i am not starving. I just have the luxury of going without food for a several hours as an experiment. I really have to put things into perspective. Off to a walk and then to food shopping. THAT could be interesting!

5:20 back from food shopping. Became aware that I tend to sample the grapes and nuts at the grocery store and the wine at the liquor store. Did not buy grapes because i had not sampled them. Hunger is a 6. Discomfort, maybe a 2.

6:20 exercised (essentrics)for distraction

7:00 very hungry, but still comfortable, set out to watch movie on dvd

8:00 movie not very engrossing, very hungry. I guess discomfort jumped to an 8 perhaps
8:30 decided that it was enough and prepared supper, trying not to eat too much.

Edited by: 36BEATRICE at: 10/13/2018 (21:11)
Rachel



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SUSAN_CDN's Photo SUSAN_CDN Posts: 701
10/13/18 10:02 A

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I'm doing this today. Although I am not looking forward to this at all, and am feeling some anxiety about it, I know I did it during the last group reading and managed okay and was surprised that my discomfort level wasn't higher. It's 10 am. I'll report tonight on my discomfort levels throughout the day.

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10/13/18 9:06 A

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Great job, GOCALGAL. Appreciated you experiencing, gathering, and reporting this experience. Glad your fear of hunger has diminished. I'm doing Day 12 today and hope to again experience that I can stand hunger.


Just because I want to eat, doesn't mean I should. Even when I'm hungry. I want to choose the best foods to nourish and fuel my body and not give in to desires, cravings, and even real hunger when it isn't the right time to eat!


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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GOCALGAL's Photo GOCALGAL Posts: 5,140
10/12/18 11:14 P

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I did not choose the best day to do this but I decided I would to keep up with the daily lessons.
Ate around 5 AM 2 eggs, some bacon, coffee with milk. Went to gym and taught 2 hours of water aerobics until 9:30 noticing discomfort of 2 to 3.
Had coffee and busy talking while getting my haircut until 11:00 not noticing much if any discomfort during this time.
Shopping for groceries until 11:30, discomfort 3 to 4.
Home just after 12 with a growing headache and mentally dismissing all my sabotaging thoughts of why I needed to eat. Discomfort 3 to 4.
1 to 2 PM . Sad, happy, stressful time helping DD who had been temporarily staying with us move. Discomfort 4 to 5.
2 PM Did paperwork on computer discomfort less, stabilized about 2 to 3.
By 3 PM not feeling well from headache. Feeling out of sorts, grumpy but glad to be home alone. Discomfort 3 to 4. Did some relaxing and deep breathing. Fell asleep and woke up feeling less of a head ache. Even though not time for dinner, realized I had gone a long time without eating and had a few slices of watermelon.
Almost immediately felt better. Enjoyed this time of feeling so much better, almost blissful that I did not want to get up to eat anything more. This continues to intrigue me..
I've come to believe that some of my anxiousness and irritability stems from fixing meals for others when I am hungry or just wanting to finally be done with all chores. DH was gone helping DD relieving some of my normal stress.
By 4, although earlier than I usually eat, I ate my dinner of fish tacos and a grapefruit. Now 4 hours later, I am satisfied, content and mulling everything over.
I know the assignment is not about hunger but hunger along with the discomfort of hunger is a good part of what I felt.

My first time doing this exercise my fear of hunger was so much greater. I continue to learn that hunger is not an emergency but going too long can make me feel bad. I should have chosen another day where the time span would not have been so long. However, knowing that I was able to do this and not over eat not only my first time doing this exercise but now makes it worthwhile This will help me in my maintenance with those times when "things happen" and I am not able to eat or when fasting for medical tests.

Edited by: GOCALGAL at: 10/12/2018 (23:51)
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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10/12/18 10:08 P

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I completely forgot about this task today. I'll try again tomorrow.

Idgie
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36BEATRICE's Photo 36BEATRICE Posts: 2,704
10/12/18 5:51 P

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I will do the exercise on another day.
Today i had no breakfast, a light lunch around noon, went walking for a number of errands and was really hungry by 5:30, so had my diner then.
Will do the exercise on a day when I will have breakfast in the morning.

Rachel



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10/12/18 4:58 P

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I ate a late breakfast this morning and I was not hungry at all before that. I skipped lunch and it is now close to 5PM in my time zone. I am a tiny bit hungry but not at all uncomfortable. I will eat a light supper at 7 with friends. I can already predict that after sufficient calories I am going to have crazy cravings later on. It has nothing to do with how much nutrition I have had. Or how hungry I am. It is just when the cravings always get me. I am reading a good novel and I am counting on that to take my crazy mind to better places than to snacks.

Mary

Cape Cod and Western Massachusetts

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


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10/12/18 2:37 P

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I finished the assignment:
9:00 breakfast
..
noon, 1pm, 2pm, 3pm - zero discomfort
4pm: in the past hour my discomfort level went up and fluctuated between 2 (wait in traffic jam) and 5 (last few minutes of 5K race very hot weather), intense feeling of emptiness in stomach, forgetfulness and irritability.
5pm: zero, in past hour 0-1, practically no discomfort
6 pm: 1, in past hour 0-2
7 pm: zero, but a few minutes later, driving home it was between 3 (wait in traffic jam and I'm late fom important appointment) and 6 (photosensitivity after eye laser surgery), and indeed I was very irritable and impatient. But it all went away by the time I got home
I sat down to eat my planned dinner, normal portion, + 1 planned extra square of dark chocolate.

In brief: a 1-hour long unpleasant period 5 hours after breakfast, and another half-hour about 9 hours after breakfast. Both times hunger and discomfort subsided spontaneously, without eating.
So yes, hunger is not an emergency, and I can tolerate it if needed.

How did your experiment go?
emoticon

Edited by: KRISZTA11 at: 10/12/2018 (14:38)
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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ALIHIKES's Photo ALIHIKES Posts: 5,611
10/12/18 1:55 P

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Interesting to read everyone's responses to Day 12. When I did Day 12 last time, I learned that skipping meals triggers intense cravings and desire to overeat at the next meal (for me). That made sticking to my plan much more difficult. Right now my doctor has advised NOT skipping meals due to stomach and blood sugar issues (not related to weight loss). So I will do Day 12 on a different day in the future when my health is more stable. And most likely I will do it when I need to fast for another reason other than to just practice hunger tolerance (I have to do another fasting blood sugar test within the next month).

Alison


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10/12/18 11:54 A

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I am not doing this exercise today while I am at work and experiencing a stressful day. I do notice that being hungry makes stress worse, for me. Hmm, maybe that is at play when we expect eating to reduce stress. I will try it one day this weekend. I know it's not so bad, since I've done it before.

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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10/12/18 8:28 A

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The My Discomfort Chart is important not only for today,
but we will also use it tomorrow, so it is worth spending a few minutes to create it!
It really helps to put unpleasant feelings arising from food-related thoughts into perspective.
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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10/12/18 8:21 A

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@SWEETORANGE

I try to respond - also you may want to scroll down to see how others before you did it!
emoticon


>>>Please I want to ask a question about rating my hunger ... is number 10 when my tummy rumbles?
Actually on this day we are not rating Hunger, but the Discomfort level we feel because of not eating.
The book tells us to create a personal My Discomfort chart, where 0 is no dicomfort, 10 the most extreme discomfort you have ever felt.
For me, 0 is watching TV, 1 is waiting out a short line at the cashier... 4 is when someone is very angry with me... 10 is contractions of childbirth.
Tummy rumbles may be a 2 or a 3 on my scale, but can be different for you!

>>>Even after 3 hours of last meal? Or it has to be like 6 hours of not eating?
in this assignment, we rate level of discomfort every hour, between normal lunchtime and normal dinner time.
We rate actual discomfort at the hour - eg. 3
and the range of the past hour - eg. 0-5.

>>>Whatís the rate of fullness I should have after a meal?
We don't need to rate fullness today, that will be another chapter in the book.
In general, you should be mildly or moderately full, that is, you should be able to go for a brisk walk right after the meal.

>>>How many hours should we stay away from food in our assignment? Is coffee allowed?
Or only water?
Only water.
We should have breakfast normally, and then not eat until normal dinner time.
In my case that is about 9-10 hours, for others it may be only 6-8 hours.
If you have a medical condition that doesn't let you do that - that is fine.
If you feel a huge discomfort them I recommend to sit with it and see if it goes away in 10 minutes, or 20. If it persist (probably won't) then you can stop.
Either way, give yourself credit for getting to the point you reach, and ponder the experience.

emoticon

Edited by: KRISZTA11 at: 10/12/2018 (14:18)
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


427 Maintenance Weeks
0
110
220
330
440
AURA18's Photo AURA18 Posts: 10,939
10/12/18 7:53 A

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I have hunger tolerance and practice intermittent fasting 1-2 meals per day.
Hungry? Good, hormones are working... wait till next meal. Careful when tired & stressed - increases hunger and decreases satiety hormones.
Find distractions: Water * Walk * Meditate * Rest (eyes closed)

After careful thought...working night shifts screwed up my eating habits. Now, I avoid evening eating past 7pm or 1-2 hours before sleep.

Edited by: AURA18 at: 1/12/2019 (08:14)
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10/12/18 6:47 A

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I'm going to do Day 11 again today and take on this challenge tomorrow because I just didn't pay enough attention to the assignment yesterday!


Sweetorange, my advice: you can drink water during this assignment but not to the point that you are avoiding hunger. Use water to hydrate as needed, but experience your hunger because that is the point of the exercise!


Hope someone else answers the rest of your questions! Best wishes.


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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10/12/18 3:50 A

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Itís really hard for me to stay more than 3 hours without eating! I start feeling stomach rumbling and get nervous and lose concentration even my eyes sight are not sharp and focused.. start to feel depressed and very bad mood!

Actually I experience this hunger when I fast for religious & spiritual reasons ..hunger reaches to the maximum point and disappears, but instead I get dizzy and nervous until eating again but my fasting is stopping both eating and drinking for 12 hours or 14 sometimes ...itís really hard and I feel my will power really stronger after doing it!

I will do this assignment of not eating for 6 hours but keep drinking water in the middle of the week when kids in school and I have some time alone in the morning , write everything as adviced because when I have my kids around Iím so weak towards eating... I try to eat healthy choices like carrots or lettuce instead of unhealthy choices like biscuits and crackers ... I really want to eat something crunchy when Iím stressed...

Please I want to ask a question about rating my hunger ... is number 10 when my tummy rumbles? Even after 3 hours of last meal? Or it has to be like 6 hours of not eating?

Whatís the rate of fullness I should have after a meal?

How many hours should we stay away from food in our assignment? Is coffee allowed?
Or only water?

Edited by: SWEETORANGE at: 10/12/2018 (04:30)
Change your thinking, Change you weight!


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
10/11/18 11:40 P

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I'm going to do this tomorrow, with one modification: I have hypoglycemia, so I will check my blood sugar periodically and use glucose tabs if necessary to stay safe.

Idgie
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10/11/18 4:53 P

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Tomorrow's Day 12 is again a day-long experiment,
I'm posting this early, because it is good to read the chapter before breakfast or the night before.
If 12th October is not a good day, you may pick a more convenient day later during the week.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

Please share your experience here!

I found this exercise liberating.
Before doing this, I used to worry when I was not sure I would have the opportunity to eat, or getting too hungry. I never skipped a planned snack before, not to mention a meal. Now I know I can wait a few hours and nothing terrible will happen to me if I skip a meal once in a while (that is, when I - very rarely- forget to bring my packed lunch, or when I'm on meditation retreat).

Edit 9:30 am. on 12th: knowing I will not eat in the next 10 hours helped me appreciate my breakfast more, and pay attention to every bite!

Edited by: KRISZTA11 at: 10/12/2018 (03:33)
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


427 Maintenance Weeks
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/10/18 10:48 A

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I did this yesterday (skipped meals -- since I usually do six smaller meals, I skipped two of them), and it was no problem. I don't really mind being hungry, but it's not safe for me to skip many meals, so I made sure to test my blood sugar regularly while I did the experiment.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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Congrats to competing the Day 12 assignment!
It is reassuring to see hunger really was not an emergency, neither on subjective nor on physical/metabolic level.
Great job on eating a good healthy dinner.

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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: 2,693
6/25/18 8:24 P

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Day 12- practice hunger tolerance

11:00 a.m. Had breakfast (this time is normal for me). 12 oz coffee, Ham and mozzarella flat bread. 16 oz water. discomfort level 3

2:00 p.m. 16 oz water. discomfort level 2.5

5:00 16 oz water. discomfort level 3

7:00 rode 6.5 miles/24 minutes on recumbent bike 24 oz water. discomfort level 5 - hot and humid outside temp @ 100 inside up @ 80 not really dealing to much with hunger pain.

7:40 feeling light headed checked blood sugar 92 - a little low but still in good range.

9:30 p.m. Discomfort 5 - headache and dizzy. Dinner: chicken, rice, green peas, oriental vegtables, 24oz water.

Bedtime usually about 12:30-1:00 a.m. (Yes, I am a night owl).


Edited by: TNCOUNTRYLIFE at: 6/25/2018 (22:17)
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SUSAN_CDN's Photo SUSAN_CDN Posts: 701
4/14/18 10:14 A

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I agree, you should skip Day 12 completely. The book says don't do it if you have a medical condition that requires you to eat regularly.

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JMARIES51's Photo JMARIES51 Posts: 3,105
4/13/18 3:36 P

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I am skipping day 12 this time around because of health. I understand the concept, however, I have a problem with low blood sugar and have to make sure I am eating every few hours.




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3/31/18 5:40 A

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Congrats to completing this hunger experiment!
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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MARITIMER3's Photo MARITIMER3 SparkPoints: (238,409)
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3/30/18 12:56 P

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Day 12 - Practice Hunger Tolerance

I had a good breakfast, an egg cooked in olive oil, Greek yogurt with bran buds and raspberries... 20gm. of fibre already. 2 glasses of water. I will edit this blog periodically through the day/evening.

1 p.m. back from Good Friday service at church (2 hours). Went to kitchen to get more water, and my hunger was maybe 4-5. Know that I definitely eat by the clock, so I wanted to eat. No trouble not eating though, and I will keep busy to keep my mind off food.

3 p.m. giving the master bathroom a good scrubbing and getting rid of old medicines and bath products. Not hungry, but getting a bit of heartburn.

4:30 gathering donations for Diabetes Society pick-up on Monday... clothes and household goods. Tummy rumbling a bit but heartburn gone after drinking extra water. Will start preparing dinner in about an hour.

Ate dinner at 6:30. Haddock, baked sweet potato with salsa, cauliflower and spinach. Small glass of vegetble cocktail, and a cupcake for dessert. More water.

One more glass of water to go this evening, and Iím within range for calories, fat, carbs, salt and fibre. Low on protein because of skipping lunch.

Today was pretty easy... i wasnít overly hungry, and I got some extra cleaning done.

Tomorrow is my first weigh-in, and Iím looking forward to it.


Edited by: MARITIMER3 at: 3/30/2018 (19:16)
Gail
Southern Ontario, Canada
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I've decided that the week-end isn't the right time for me to practice hunger tolerance, so I'll do it one day next week instead.

I'm selling raffle tickets and cds today when the pipe band does a flash mob at the local supermarket, then going to a skating carnival. Tomorrow is Palm Sunday, and I'm making sandwiches and setting up for a luncheon with the Bishop, then we have company coming for dinner. Things will settle down on Monday.



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Southern Ontario, Canada
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IMEMINE1's Photo IMEMINE1 Posts: 8,828
3/13/18 12:42 P

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I was under the weather yesterday but I did skip lunch (I did do this step once before as well) .
I am used to eating a small breakfast as soon as i get up(In about 15 mins) so I always wake up with at least a 5 rating on the discomfort chart.
It is usually a banana + some tapioca pudding or a banana and peanut butter.
In a few hours is hen I get hungry again (about 10:00) and that can get to mild discomfort or perhaps a bit more.
Yesterday because I skipped that mid morning and lunch I was at at least an 8 on the discomfort scale.
(Tummy rumblings and all)

Donna
Lehighton, Pa
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Results of day 12:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6471897



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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 29,521
3/13/18 10:50 A

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After my morning walk/run, I'm hungry, somewhere around a 7 or 8. I had a breakfast of oatmeal, banana, berries with yogurt and honey. A large breakfast but not too large since I covered 8 miles before 7AM.

At lunchtime I was about a 4 but I believe it was only because it was lunchtime. A little later and the desired to eat something or the hunger pang passed.

I really didn't register any hunger until about 2:30 pm when I subconsciously walked into the kitchen looking for a snack. At this point the discomfort scale was at a 6 or 7. After standing at the door of the pantry for a few minutes, I decided to walk to the mailbox.

By 5 pm, I was pretty hungry (8-9) but still too early for dinner, nevertheless I had some baby carrots and hummus and that satiated me.

It's dinnertime now but I'm about a 2 to 4.

Next time I do this task, I'm going to coordinate it with a light workout day. While, I managed/ tolerated hunger fairly well, in my opinion, I don't believe I had enough fuel to maintain a satisfactory energy level.


Edited by: 1DAY-ATA-TIME at: 3/13/2018 (19:13)
Ron G.

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GOCALGAL's Photo GOCALGAL Posts: 5,140
3/13/18 10:35 A

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A good learning experience but I am still pondering what I have learned. emoticon

I felt much more anxious than hungry Monday. Around 4 PM I was only about a 4 or 5 for hunger discomfort. This surprised me because I kept physically active with yoga at lunchtime and outside activity gardening and shoveling soil until dinnertime at 5 PM. I kept extra active right up to the last minute to help with the anxiety which I definitely felt starting with skipping lunch.

I thought my physical hunger discomfort would be a much higher number. Hunger tolerance is something I sometimes do before a vacation to lighten up or during one to stretch to just eating two meals out. I always felt in control and it felt voluntary. This felt more like a test or something that I was not in control of and I did not want to fail or get too hungry and set up for future failure.

I did okay with my dinner. Ate a bit faster and possibly more than I needed to fill full but no snacking or seconds.

I'm thinking the bottom line is that the fear of hunger is more stressful for me than actual hunger when I feel that am not in control. I will be more successful at weight/loss maintenance when I overcome this fear.

Edited by: GOCALGAL at: 3/13/2018 (10:41)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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SUZYB53's Photo SUZYB53 Posts: 582
3/13/18 10:29 A

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Hello,

I am replying to this one the day after. One of my big challenges is that I historically skip meals too often. Since my goal is regularizing my eating, I feel like it is moving backwards to purposefully skip a meal in order to experience hunger. After I feel confident about stabilizing my regular meals, I may go back to this assignment. In the meantime, I will pay attention to how hunger feels, even when it is not part of the daily assignment. I do feel like it is worthwhile assessing and living through.

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


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3/13/18 4:37 A

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@APHORNE and @CAREBEAR635: sounds like you have a plan, and picked a convenient day!
emoticon

@YPSARF_ABROAD: congrats to practicing Hunger Tolerance, and thanks for sharing your positive experience. It is very encouraging to see it is not as bad as we fear, and you could go on with your daily activities normally.
emoticon

@DIROB57: good point, transitioning to maintenance is tricky... looks like you may need to add back some calories to your food plan.

emoticon
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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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/13/18 4:31 A

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6471776


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.















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APHORNE's Photo APHORNE Posts: 337
3/12/18 11:10 P

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Okay, I've picked the day I am going to repeat this exercise: Thursday, March 15th. A good day to do it, since I can avoid luncheon commitments that day. And as a bonus, dinner will be a tad early (4:45-5pm) in order to get out the door in time for an evening community band concert. I've done this exercise before, and as much as I'd like to skip it this read-thru, I recognize that is just my inner saboteur talking. As Dr Beck says, I really should do every step of the program, to give myself the best chances of success...

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CAREBEAR635's Photo CAREBEAR635 Posts: 3,559
3/12/18 9:17 P

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I'm going to do this on another day. I haven't had a chance to get caught up on the last few days of reading, so I wasn't prepared. I think I may try this on Saturday when I get to eat breakfast later. I usually eat breakfast at 6 am, and I turn into a hungry lion after work (and that's with eating lunch). I don't want to be at work for this exercise.

Naomi
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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 541
3/12/18 5:40 P

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I made it! And once again it wasnít as bad as I feared the first time I read this chapter.

I have three major moments of discomfort (around noon, between 1.30 and 2pm, and after 5pm) in which I felt hungry and felt like eating, but I rated them 3 on my scale of discomfort. I had many thoughts about food, especially around lunch time, but I was able to go grocery shopping without any troubles. During the afternoon I got a slight headache, but nothing major (and probably due to the reduced amount of caffeine, since Iím trying to limit my intake of caffeinated beverages).

It never ceases to amaze me that not only I donít suffer from this test, but I can go on with my daily activities like nothing happened. it means a lot to me: I used to feel that skipping a meal was the end of the world and I never thought I could be able to do it without dying from starvation, but here I am, I did it. At dinner I was rightfully hungry but it wasnít that bad, I didn't feel I was starving and I ate a normal-sized meal.

Day 12 completed and definitely hunger is not an emergency, I can skip a meal and still get on with my day like usual!

Fran
DIROB57's Photo DIROB57 Posts: 2,923
3/12/18 5:06 P

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I elected not to complete the Day 12 experiment this time of skipping lunch because I have had to work hard just to gain a pound back....very strange to be on the other end of that spectrum after struggling so long to lose weight! I know I can skip lunch and be fine from my first reading of the book which I guess is the point.

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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3/12/18 3:20 P

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It is 8pm here, and I'm done!
I was a bit worried about doing this on a non-working day but it went well, I scheduled lots of household chores, reading and meditation for all day.
Most of the time discomfort of hunger was at 0, sometimes going up to 2 for a few secs.
Hunger bothered me most in two waves, once before and once after 4pm, with a discomfort level of 4 = "I'm late from an important appointment"
After that I had many food related thoughts but discomfort was 0-1 until dinner.

I ate my planned dinner at 7 pm - not as slowly and mindfully as I wished, but I did OK. I feel a bit hungry, but I know it will subside within 20 minutes.

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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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 55,031
3/12/18 10:53 A

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While it is a good way to measure discomfort. I personally find it hard to do because my blood sugar drops and a headache begins.

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
Southern CA - Pacific time


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36BEATRICE's Photo 36BEATRICE Posts: 2,704
3/12/18 9:47 A

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It is more convenient for me to do it tomorrow.Will report then.

Rachel



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3/11/18 3:32 P

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Day 12 is again a day-long experiment,
I'm posting this early, because it is good to read the chapter before breakfast or the night before.
If 12th March is not a good day, you may pick a more convenient day later during the week.

A short summary of the exercise:
*create a personal My Discomfort Scale: 0= no discomfort at all, 10=the most extreme discomfort you ever felt, with examples.
*eat a proper breakfast, skip lunch and don't eat until dinner
*at lunchtime and then at every hour until dinner, record how strong discomfort your hunger causes at that moment - and the range in the past one hour
*then eat a normal dinner in the usual time

Note: this is the only day in the program that tells us to skip a meal! : )

I found this exercise very helpful - before doing it I was very anxious to skip a meal, in fact I never missed a meal or snack. Now I have a more relaxed attitude.

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: (174,468)
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3/3/18 4:53 P

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Hunger is not a true emergency. Are ya sure????

I remember doing my own version of this lesson by not eating at all until I was truly physically hungry. I went most of the day with out eating. Though getting TOO hungry can set me up for a binge ... true physical hunger is something to become truly in tune with.
emoticon

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it's about learning how to dance in the rain.


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SUZYB53's Photo SUZYB53 Posts: 582
2/10/18 9:59 P

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I’m skipping this for the time being. I understand why I it is important. In addition I am paying attention to the difference between feeling hungry and the urge to eat. I have skipped meals too many times in my lifetime. I don’t feel ready to do this is now.

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


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12/7/17 4:25 A

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I'm glad it went so well - congrats to doing the experiment properly, despite being anxious about it! I imagine it will spare some future stress, so good to know hunger is not increasing all time, and goes away by itself.
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


427 Maintenance Weeks
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110
220
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440
BEATLETOT's Photo BEATLETOT Posts: 9,861
12/6/17 7:10 P

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Terrific!!! This is really one of the most eye-opening activities in the book. I always love reading about people's experiences with it.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

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DIROB57's Photo DIROB57 Posts: 2,923
12/6/17 6:56 P

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@KRISZTA11 Well, it is nearly 6pm where I live and supper is ready....and I made it!!!

I got really hungry and my stomach was growling about every 2 hours from lunch on, but then it would pass and I'd be fine. My discomfort never got above a 4 and was lower than that much of the time. I sort of panicked when I felt really hungry around lunch because I didn't see how I would make it until supper, but hunger really does pass.....and I learned that it is true that just because you are hungry, you don't have to eat! A good lesson to take along the maintenance journey.

emoticon emoticon

Edited by: DIROB57 at: 12/6/2017 (19:40)
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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12/6/17 2:06 P

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Feeling rebellious is a good sign: you do think it over seriously.
I can relate... I had never skipped a meal before this assignment so it was weird.
I hope it goes well!
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


427 Maintenance Weeks
0
110
220
330
440
DIROB57's Photo DIROB57 Posts: 2,923
12/6/17 11:54 A

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I"m a little nervous about skipping a meal and I'm way past nursing my babies. LOL I've committed to skip lunch today but not the afternoon snack around 3pm....maybe I will skip it and go all the way to supper and maybe not. I think I'm afraid of the headache more than the hunger. I skip meals sometimes because I'm not hungry but it feels weird to have someone else tell me I should! Maybe I'm just being rebellious again....that seems to happen alot with these Beck assignments. :/ I benefit when I do as instructed in the book, but I often don't want to do it at first! I think I'm a reluctant Beck Trekker!

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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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,286)
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11/10/17 10:31 A

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Hi - thanks for your comment. I've just realised that my profile picture is a bit out of date (I've just changed it). I am still breastfeeding, but I am at the point where I am desperately trying to wean an almost two year old! Breastfeeding worked really well for us and I am an awkward position where I am feeling ready to stop and he wants to carry on. He's a good eater of solid food, but when unwell always returns to breast-milk.
So, I don't think that fasting would have a negative effect, as I've been doing it for so long.

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


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11/10/17 10:28 A

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Sunshine, you are not behind at all - one day per chapter is great progress, for some chapters even 2 days are not enough.
These Beck Day message boards are used all the time, by single readers or by groups - pace is up to you!
emoticon

I agree with Kathleen, it may be better to do a modified version of this day or skip entirely if you are anxious about it. Don't worry, there are no more skipped meals in the program!

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


427 Maintenance Weeks
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
11/10/17 8:09 A

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Hey Sunshine - I admire your dedication to going all-in on the Beck trek, but if you're nursing, I'd recommend just sticking to your regular plan. Yes, skipping one meal is probably no big deal. And yes, the prairie women went hungry a-plenty (and sometimes they or their babies died on the prairie). But if you're nursing successfully, you really don't want to do anything that could mess it up. Plus, if you're "weirdly nervous" and get stressed out about it, you sweet little baby may pick up on that and get all out of sorts, too.

As a compromise, maybe you just want to plan a day where you postpone breakfast for an hour or two rather than fasting and skipping a whole meal. Or you can always come back to this day on the next Beck Trek round.

Take care!

**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.


SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,286)
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11/10/17 7:15 A

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I realise I'm behind with all the comments!

I note the woman writing about being pregnant. I found myself wondering if skipping a meal was wise because I'm breast-feeding! In my case, I think it will be fine.

I've planned my day to skip a meal. Weirdly nervous about this one. I'm not at all comfortable about skipping a meal.

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


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BEATLETOT's Photo BEATLETOT Posts: 9,861
10/27/17 9:32 A

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Okay, you convinced me. I was mostly there already. I told my husband that pregnant prairie women had to skip meals, and they still had to do manual labor, too, and he said in an uncharacteristically exasperated way, "Yes, and they often LOST their babies!" It's so weird how your entire mindset changes when this whole kid thing happens.

I've done this one twice, so I'll read through my notes from it, and try to relive it, and of course, read all y'all's comments.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 141.4 
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JUNEPA's Photo JUNEPA Posts: 13,758
10/26/17 8:09 P

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I would not do Day 12 if I was pregnant just to be cautious. It is not likely to cause a problem to the baby as it is only one meal but I would err on the side of caution. This is probably the only Beck day you can't do and there are 41 others

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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BEATLETOT's Photo BEATLETOT Posts: 9,861
10/26/17 7:13 P

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I need Day 12 advice, please!!!

I'm pregnant. I don't want to just make an excuse to not do Day 12, but I can't tell if this is a legit medical reason why I SHOULDN'T. I think I'm leaning toward that I shouldn't, but again, I can't tell if this is the right call or if I'm just being a baby about the baby.

What do y'all think?

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 141.4 
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KBEHNKE81's Photo KBEHNKE81 Posts: 16,327
10/17/17 11:45 P

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Good points especially in your last paragraph when you talk about hunger not damaging our bodies. I never really thought of thirst and hunger in terms of damage. I always think of them in terms of discomfort. Thanks for the food for thought.
(See what I did there.) emoticon

**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.


JUNEPA's Photo JUNEPA Posts: 13,758
10/15/17 3:47 P

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If I want to lose weight, I need to be in a negative energy balance, I need to take in less calories than I burn, and that means sometimes I will be hungry. So if I want to lose weight, I will have to tolerate some hunger.

I enjoy this day. It is easy to skip one meal, plus I am not usually hungry at lunch time anyway. It is much harder to tolerate some level of hunger steadfastly day after day, which is what I need to do if I want to reach goal weight.

I had a very busy day, which helped in not feeling hungry. Coincidently this time and another time on Beck Day 12, I had a CrossFit class at 4:30 - 5:30. The first time around, I was a bit worried about working out hard and being light-headed, but it wasn't a problem. I felt fine, light and strong. I think that because I am eating better, not eating simple carbs, eating complex carbs only for breakfast with protein and coconut oil, and eating only protein, healthy fats and vegetables and fruits for lunch and supper and eating 3 meals a day with no snack.

My last trek epiphany still holds
We are never as hungry as we are thirsty. I think that is the realization Beck wants us to come to. We can damage our body by not drinking enough water in a day, we can't really damage our body by not eating for a day, we have reserves right in our body (fat) Unless we have not had food for many days, our body is not damaged. So that is why for us, hunger is not an emergency and we can wait for our next nutritious planned meal and if we want to lose weight, we can eat a little bit less, lose weight slowly by being in a negative calorie balance and burning fat.

Edited by: JUNEPA at: 10/15/2017 (15:52)
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.


 November Minutes: 1,305
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KRISZTA11's Photo KRISZTA11 SparkPoints: (139,873)
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Posts: 5,734
10/15/17 4:36 A

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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


427 Maintenance Weeks
0
110
220
330
440
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