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FUNLOVEN's Photo FUNLOVEN Posts: 2,819
3/24/20 10:10 A

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DAY #18 CHANGE YUR DEFINITION OF FULL

I do know when I'm full. I have learned to recognize it. BUT, I frequently override those feelings and keep on eating. I think that people who ignore their fullness sensations have developed a skill to keep right on keeping on. In other words, taking a walk after a meal is no problem!

There have even been times when I have even eaten until I was so stuffed I was uncomfortable, when I couldn't think about taking another bite without risking being sick. Thankfully those times are rare!

I do need to keep working on Day 17 End Overeating. When I can conquer that impulse this lesson will be easy-breezy. I need to learn to label the reasons that I am eating past the point of reasonable fullness:

1. I want to prolong the taste of good food (usually high in sugars and fats).
2. I eat food just because it's there (D11 Define Hunger, Desire, Craving)
3. I want to load up because I'm worried I will be hungry when food is not readily available.
4. I am using food in order to feel safe and protected from emotional discomfort.

PAY ATTENTION!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 32,752
3/19/20 9:03 A
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Day 18: Change Your Definition of Full

I 've changed my definition of full over time. Since starting SparkPeople and using Beck's CBT, I seldom eat to the point that I feel full. I generally eat a measured amount at home and either leave food on my plate at restaurants or take the leftovers home.

Edited by: 1DAY-ATA-TIME at: 3/19/2020 (09:04)
Ron G.

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JUNEPA's Photo JUNEPA Posts: 14,560
3/19/20 1:50 A

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Day 18 - Change Your Definition of Full

I am moving toward IE intuitive eating, meaning looking out for signals from my body that I have had enough to eat. I did need to change my definition of full, when food is good I often want to eat past full. Now I am trying to respect what my body needs and how it tells me and not over ride my body's signals. As I have been over riding them a lot, this will take some patience. Today I did over ride them, because it is a fasting day. Tomorrow I will be mindfully eating nutrient-dense food. I had a good fasting day today, drank plenty of water and some rooibos and some green plain tea. I am feeling good about this initiative.

To Do List
- I read my ARC
tomorrow
Lunch - kabocha squash and lentil soup - salmon quiche
Supper - broiled salmon - quinoa - green salad

Salmon twice because I defrosted a whole fish and so will make 2 meals for Thursday and still have some left for another 2 meals later this week

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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AURA18's Photo AURA18 Posts: 11,254
3/18/20 12:30 P

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Day 18: Change Your Definition of Full
Using the stairs at home is a good way to for check fullness,
emoticon - - - taking a break - - - wait emoticon 10- 20 minutes
emoticon Resist Satisfying Temporary Desire to Eat More.
ST: I may be hungry before it's time to eat again
R: I can tolerate the sensations of hunger or cravings till planned meal.
Distraction techniques for 5-10 minutes will make a desire to eat "go away!"
emoticon Pause * Breath* Resist * Today * Stronger * Tomorrow*


Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
WALKMAMA's Photo WALKMAMA SparkPoints: (37,276)
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3/18/20 6:08 A

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Today's assignment is a helpful reminder not to eat past normal fullness. Most of the time, I do stop at normal fullness. Based on yesterday's assignment, I am wondering if my perception of normal fullness is too high. I am comfortable enough to take a brisk walk after eating nearly all the time, but am I eating to the high end of the normal fullness range? This is something I can monitor by repeating the Day 17 assignment multiple times.

I will edit my post at the end of the day to complete my checklist.

Day 18 To Do List:
emoticon I read my Advantages Response Card and NO CHOICE response card at least twice today
emoticon I read other response cards as needed
emoticon I ate slowly, sitting down and noticing every bite every time
emoticon I gave myself credit for engaging in helpful eating behaviors every time
- I did spontaneous exercise (some of the time / once or twice / not at all)
emoticon I did planned exercise
emoticon I wrote out a food plan for tomorrow
emoticon I monitored everything I ate in writing right after I finished eating
emoticon I ate only to normal fullness every time

What did I do today to avoid unplanned eating?
Stayed busy with my routine

Reflections
The food planning has been an enjoyable process

Edited by: WALKMAMA at: 3/18/2020 (20:49)
Monica

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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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3/18/20 4:07 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives us a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts here!

Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.

Day 18 To Do List:
- I read my Advantages Response Card and NO CHOICE response card at least twice today
- I read other response cards as needed
- I ate slowly, sitting down and noticing every bite (every time / most of he time / some of the time)
- I gave myself credit for engaging in helpful eating behaviors (every time / most of the time / some of the time)
- I did spontaneous exercise (some of the time / once or twice / not at all)
- I did planned exercise
- I wrote out a food plan for tomorrow
- I monitored everything I ate in writing right after I finished eating
- I ate only to normal fullness (Every Time / Most of the time / Some of the time)

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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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THE_FAE's Photo THE_FAE Posts: 754
10/21/19 1:07 P

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since I've learned to sit without my iPhone or tv or whatever I've become more mindful. I work hard to pay attention. I know I have to stop. sit for just a moment and reflect. can I go on a walk?

as I was sipping my smoothie a few minutes ago, I was sipping and suddenly I thought. "hmm ... I'm full" and I stopped. I didn't finish the smoothie. my initial thought is not to waste it and I have already tracked the calories ... but I rinsed out my container and I'm full ... if It wasn't raining, I could walk out of the house and go on a walk.

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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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,428)
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10/20/19 9:43 P

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I've often read that it takes 15-20 minutes for the "full" message to reach the brain. I've always been a fast eater, so I've had to develop techniques to slow me down. One thing that works for me is stopping after every 2-3 forkfuls to have a sip of water. This forces me to put down the fork my spoon. I've also made myself consciously take smaller forkfuls and chew the food longer.

I was usually the first to finish a meal, and this made me go for second helpings or think about what I could eat next. Now I am occasionally the last one to finish, and I seldom have seconds.

Drinking a full glass of water before each meal, then another full glass during the meal also helps fill me up.

Edited by: MARITIMER3 at: 10/20/2019 (21:44)
Gail
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 579
10/18/19 9:57 A

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Way to go KBEHNKE81!

Todays assignment is to test if I have eaten too much with walking after eating. I do feel I can walk "briskly" after each meal. I do go over my calories when visiting my mom at home in Florida and on Holidays. The holidays is the buffet mentality, it is a happy one. I am not sure why I do that in Florida.

I hope that to be different from now on because I see how going over my calorie limits hurts me physically and emotionally.
I have been training my brain to not like every devilish treat that comes under my nose.
I desire to be healthy. I desire to be happy and not be in pain. Lots of food for me brings lots of pain, from wearing my clothes to feeling sick from overeating.

Taking a walk is a great test to see if you overate.



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


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BCHARIE's Photo BCHARIE Posts: 13,261
10/18/19 9:49 A

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I can be so judgmental at time. The other night my son and I had a "date" night to a music/food venue. I ordered a burger with a glass of wine, enjoyed it and didn't over eat...CREDIT! There was a woman at a nearby table, totally right in my view. Eating a bowl of something. What I observed was her loading her fork immediately after "shoveling" a fork full into her mouth. She would "shovel" another fork full in before she had chewed the last. It really was very much like watching the tree service putting branches in the chipper, no stopping till the project was done. She went on to do the same with a pretty awesome looking desert. Lesson to be learned, did it even hit the taste buds? Thankfully Beck has and continues to teach me to savor my food, eat slowly and enjoy each bite slowly and listen to my body to know when to stop.

My son put a platter of cheesecake in the refrigerator, an assortment thing. I literally had the tray in my hand last night looking at the strawberry piece, then eyeing the chocolate. I put the tray back. VICTORY!!! CREDIT! I later discovered ice cream in the freezer and no contest, if I can say no to chocolate cheese cake ice cream is easy! CREDIT!!!


Charie
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KBEHNKE81's Photo KBEHNKE81 Posts: 17,224
10/18/19 8:13 A

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I find that very full feeling - after a holiday meal for example - very uncomfortable. And while there are two or three days a year when I might eat to that level, it is a rarity.

At home I really have to stand my ground when I'm full and there are just two bites of (name the food) left on my plate at dinner. DH insists I should eat them. I am full and I'm not going to. I don't want to feel uncomfortably full, and I'd rather have the food go to waste than to Waist. Period. We have this row at least once a week, although it used to be almost every day.

**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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10/18/19 7:35 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts on here!

Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.

Personal note: since I eat my meals slowly, over 20-30 minutes (breakfast even more), I always find myself pleasantly full at the end of the meal.
Except, of course, when I fail to eat slowly, or when I eat unplanned bites before the meal, or when I overeat. At these times, I don't feel satisfied and want to eat more... and if I do I get overfullness.
Today I ate both breakfast and lunch slowly - and I feel pleasantly full.


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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: 5,176
9/18/19 11:38 P

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I recognize the feeling of full and rarely go beyond full anymore. The more I can slow down my eating and notice the beginning feelings of satiety and stop eating, the easier my weight loss/maintenance.. But this continues to be a challenging time for me to keep my focus and to flex my "resistance muscles" .

I also notice a difference in my fullness and how long until I am hungry again according to what I eat. Every meal I strive to include a balance of carbs, protein and healthy fat. 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: 591
9/18/19 8:37 A

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I've been cutting down on animal products and eating a large number of veggies. This shifts my feeling of fullness. I feel full sooner, but hungry later. It increases the importance of sticking to the daily plans, which have a balanced number of calories, fiber, protein, fats, etc. Thus, it is especially important to stick to the original plan - and modify the plan in writing if necessary during the day.

Also - I am recommitting to following the daily tasks. I've been fooling myself for the last few days since I got back from my family weekend.

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


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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,428)
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3/24/19 5:36 P

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Last night, from about 10 p.m., I really wanted to eat. I wasn't hungry, I had eaten everything I planned to eat during my 8-hour eating window (12 noon to 8 p.m.), but I still wanted to eat. This was definitely a desire, not hunger and not a craving.

Couldn't shake the feeling, so I avoided going downstairs and went to bed instead. Woke up this morning just before 8. Proud of myself for not giving in.

Edited by: MARITIMER3 at: 3/24/2019 (19:48)
Gail
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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,428)
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3/23/19 4:11 P

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Since I started intermittent fasting (IF), I am rarely hungry. I eat all my food in 3 meals between 12 noon and 8 p.m. I have a good breakfast, a small lunch mid-afternoon, and a good dinner. I do not snack in between meals, and I stay within the calorie range SP recommends for my weight. Actually, I only eat the small lunch because I have to to get to enough calories... I'm not hungry.

I will track today's challenge as recommended... I will ask myself if I could go for a walk after dinner without being uncomfortable. Perhaps I will actually ask my DH to actually go for a walk with me in the evening 3 or 4 nights each week. We used to do that a lot, and I'd like to do it again.



Gail
Southern Ontario, Canada
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JUNEPA's Photo JUNEPA Posts: 14,560
3/23/19 12:43 A

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I have to say, I am not really in touch with the hunger signals any more. I eat for calorie cap and nutrition and I try to tolerate hunger if it happens. I used to eat more spread out meals and staying under calorie cap meant I was almost always a bit hungry within hours of my last meal. I have changed my eating pattern, I now do a version of intermittent fasting whereby I don't eat from 7 pm to 11 am, I have my first meal at 11, my second one at 12:30, and my third meal at 6:30. For me this works as I am rarely hungry in the morning, I am quite full (much fuller than before when I ate at 7:30 am and noon) and not hungry between my second meal and supper. I am often feeling hungry after 8 and until I go to bed, but I think this is desire, and I put up with it because I don't feel hungry in the morning. With this new eating pattern, I don't feel hungry for most of the day. Right now, this eating pattern is working better for me than eating until a certain feeling of fullness and then stopping, no matter what is on my plate.

Maritimer3, after my sermons on doing exactly what Beck says to experience the lesson, I didn't for this one, because I have done it in the past and I did change my definition of full, and I am doing what works for me right now, so I don't lose my eating pattern that is keeping me under daily calorie cap.

Edited by: JUNEPA at: 3/23/2019 (00:50)
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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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,921
3/19/19 12:22 P

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This day's main test for me will be on the weekend, when we go out to eat... often. I get to talking with my friends and eating and am not mindful of it to notice if I am full or not. So I will plan to pay attention to my mindful eating, especially at a Mexican restaurant.

I did the hunger exercise and did not really feel hunger. I may have to try that again. It was 8 hours between meals. I was busy that day!

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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JMARIES51's Photo JMARIES51 Posts: 3,105
3/19/19 12:11 P

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Along with leaving a few bites on the plate, I have also been trying to recognize true hunger and fullness. In the morning I just don't every feel hunger. And so I don't eat a huge breakfast anymore. Most days I just drink Bulletproof Coffee and wait till about 1pm for lunch. However dinner is another story. I am generally fairly hungry at that time of the day. So yesterday I had a good meal planned with pork chop, half a sweet potato, and a small salad. When I was down to almost half the food on my plate and I started feeling -- yes-- I actually felt like I was close to full. So I stopped eating and waited a couple minutes and took another bite, and I knew I was full. Not stuffed, just mildly full and happy to leave the rest of the food on my plate.

Today I decided to try eating a little bit for breakfast along with my coffee. I want to see if this will help me be less hungry later I the day. We take a good brisk 40 minute walk in the morning and I have been feeling that I might need a few more calories to push myself to walk a little longer.





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OLIA_NA's Photo OLIA_NA Posts: 96
3/19/19 8:35 A

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wow! I have 0 recollection of this chapter from my previous read.
I created a "could I go for a brisk walk" reminder/card that's 10 min after "monitor food" and will monitor this for at least a month.

I'm mentally linking every day in week 3. To me all these skills are smaller pieces of the whole that ultimately help me get to my goal!

AURA18's Photo AURA18 Posts: 11,254
3/18/19 6:16 P

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Day 18 - I feel full sooner when I'm sitting at the table without distractions.
Also, wait emoticon 20 minutes
After meals I can walk to "change definition of fullness." Felt uncomfortable - overate. Next meal eat less then walking will be easier. Growing-up we walked after dinner. DH and I walk everyday.

Food choices are filling: protein, natural fats and fiber vegs. Seasonal fruit on special occasions. Daily, I can have some frozen low sugar berries. I avoid sugary/starchy carbs that cause cravings. Focus on essentials: water, vitamins, minerals, fatty & amino acids. u.nu/67ax "Goal Setting" u.nu/-7mj

Edited by: AURA18 at: 3/20/2019 (00:33)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
MISSRUTH's Photo MISSRUTH Posts: 5,075
3/18/19 6:14 P

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This ties in so well with yesterday's exercise in "end overeating". Learning how much is enough, how full is enough, what is normal. And overfull (for whatever reason we do it) is too much.

There have been times where I've eaten to overfull-- and whatever comfort or pleasure I got at the time I was eating, was outweighed by the discomfort afterwards, and knowing that overeating like that will not help me reach my goals. I can't say that I can easily stop eating before I'm over full all the time, 100%. I do really well with meals at home, but I have struggled some recently, with going out to eat and sometimes with evening eating. So I'm glad to see "I ate only to normal fullness" added to the daily checklist.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 557
3/18/19 5:12 P

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I'm working towards the goal of not over-eating, but I still enjoy feeling really full at the end of a meal (somewhere inside me it feels like I have accomplished some important goal).

Today I couldn't have easily walked at a moderate/brisk pace after lunch, but I could have done it after dinner. I think that convincing myself and my stomach that smaller portions are enough to survive til the next meal will be a long process. Dr. Beck and my current meal-plan, though, are helping tremendously.

I will repeat asking myself THE question again tomorrow and until my answer will consistently be YES!



Fran
TOWHEE's Photo TOWHEE Posts: 6,875
3/18/19 3:34 P

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TNCOUNTRYLIFE hit it on the head for me. Am I HUNGRY or am I BORED? In most cases I'm bored; hungry is when the stomach starts growling so everyone can hear.

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CD14456645 Posts: 8,500
3/18/19 3:10 P

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emoticon this was the lesson that helped me realize I was going for "feast-full" when I eat... instead of special, I was eating like every meal/snack is a feast... and I should be that full when I'm done.

this has taken much practice and I had to reassure my inner 2 year old child that enough was truly enough... and I can have more later. I am still practicing that and still tend to want more than I need. More Practice! Onward!

TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
3/18/19 11:09 A

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Day 18: Change Your Definition of Full

I do have trouble differentiating between being hungry or bored and also rather I am satisfied or over full. I am better with just eating when it is time to eat and tracking my food. Enough not to much. I am not going to die from hunger or being bored.

I usually no longer eat to the point of being overstuffed. Many days I usually exercise after breakfast and I have chores to finish after supper so I am up and moving about.


Edited by: TNCOUNTRYLIFE at: 3/18/2019 (11:11)
HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 62,009
3/18/19 10:14 A

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I think that is the best question to ask. I could and would benefit by asking the question before the meal and then after.

Asking before, will keep me focused and of course asking after will reinforce what I am doing is the path I want to be going down.

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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KBEHNKE81's Photo KBEHNKE81 Posts: 17,224
3/18/19 8:07 A

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I can't remember the last time I ate to overfullness. I rememer being FULL at a recent dinner out, and I remember being FULL at Thanksgiving, but even being FULL is not a normal result for me. I eat to being SATISFIED and then stop. I do not like the feeling of FULL, and especially dislike being OVERfull. So, at least I have that going for me.

**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.


KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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3/18/19 4:35 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts here!

Personal note:
I used to like the feeling of being overly full, together with the mind numbing side effect and food coma, an escape from stress of a hectic period of life. Looking back, they were not pleasant feelings at all.
Now I like being neutral (neither-hungry-nor-full) much better than being overly full.

Another reason for me to overeat used to be fear from getting hungry before my next meal if I eat "too little". I no longer worry about that since I learned hunger is not an emergency.
Also I know fullness will increase in the next 20-30 minutes after I finished my meal. So if I'm completely full at the end, I will certainly become too full 30 minutes later!

*****Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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2/27/19 3:20 A

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Great observation, good for you!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
THE_FAE's Photo THE_FAE Posts: 754
2/26/19 10:05 A

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I gauged myself last night after eating my portion of supper. I could have gone on a brisk walk.
but then I wanted more. and I had a bit more and then I felt miserable.

so, today ... don't do that again. eat to where I feel like I could take a walk and be done.

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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AURA18's Photo AURA18 Posts: 11,254
1/18/19 6:19 A

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emoticon emoticon

Edited by: AURA18 at: 3/18/2020 (12:19)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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12/6/18 2:44 P

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You summarized the skills learned so far so nicely!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
BECKIKORN's Photo BECKIKORN SparkPoints: (9,462)
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12/6/18 9:47 A

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One my favorite things about this book is that it keeps coming back to the idea that its ok to be hungry. I have been trying to focus on that. I often overeat at meals and feel uncomfortable. I am working to slow down and eat mindfully so I can feel my body tell me when its full. I also am working to make sure that my mind remembers that there is always a next meal and that its ok to feel hungry!

Becki

broadcasting somewhere near the middle of Texas


 current weight: 217.8 
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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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10/19/18 4:19 A

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I like to feel full. I had a skinny friend who once said that he stops eating when he feels just a little bit hungry. I often think of that. It makes sense because our tummy takes time to feel full. So, that's what I pay attention to.

I have to say that in recent weeks and months I've enjoyed that feeling of fullness though and after reading the comments I can see the connection to my emotional state. It is to do with comfort and completeness for me. Something for me to reflect upon a little bit more.

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


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ALIHIKES's Photo ALIHIKES Posts: 6,020
10/19/18 12:38 A

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This chapter is helpful for me. I am less tempted to stuff myself too full if I eat slowly. Plus the suggestion to monitor how full I am; and to be able to walk or exercise comfortably after eating.

Alison


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CD23403922 Posts: 2,713
10/18/18 10:42 P

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Sometimes I want to feel fuller than just comfortable, and it usually seems to be related to emotional fragility for me. Nowadays I try to either distract myself or fill up on vegetable soup, which is the most neutral, filling, nutrient-dense food I can eat on my plan.

GOCALGAL's Photo GOCALGAL Posts: 5,176
10/18/18 7:01 P

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I used to like the feeling of slightly overfull. The desire for this feeling would come on out of the blue and I could never quite figure out what brought it on.. DH suggested that I quit eating so much popcorn because it could stretch my stomach capacity. I followed this advice. I thought I had this down pat but less than 2 weeks ago I had what I called my "bean soup episode." I over ate a veggie bean soup and felt more full than I have in a long time. Good reminder. Not sure what brought it on except possibly bad habits die hard and I need to always be aware. Since I still eat a bit fast, I try to stop just slightly short of satiety and find a distraction such as a hot beverage or to clear the table. This skill is essential for me in successful weight loss/maintenance.

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

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

Winning is Not Quitting

KRISKECK's Photo KRISKECK Posts: 1,239
10/18/18 4:44 P

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I do not enjoy being overly full. It's not comfortable to have that bloated heavy feeling. That being said, I never thought about it very much before reading Beck the first time, and so ended up that way accidentally a few times. Now I am much more vigilant about it and it almost never happens. This is one thing I do well.

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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SWEETORANGE's Photo SWEETORANGE Posts: 1,535
10/18/18 11:40 A

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I also used to like the feeling of over full but after 1 hour of eating didn’t like it at all... actually i couldn’t realized that was wrong.. I used to think May be i are something upset my stomach or that was not good for me..

Finally I know that was overeating:))
It took time to notice and be self aware.. thanks to the book and to this great group and great guidance!

I don’t know when I started to realize it.. today when I wanted to check my fullness I found myself every time I eat to a mild fullness!


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Change your thinking, Change you weight!


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AURA18's Photo AURA18 Posts: 11,254
10/18/18 10:59 A

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Edited by: AURA18 at: 3/18/2019 (18:16)
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SUZYB53's Photo SUZYB53 Posts: 591
10/18/18 10:11 A

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This is an interesting assignment. I have learned not to binge on “free” foods. But it is true that I do have the urge to combine meals sometime just so I have the feeling of “fullness.” I am going to pay attention to this urge and see what strategies work to avoid the need to eat past normal fullness.

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


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,892
10/18/18 7:25 A

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Kriszta's description in her personal note about the escape from stress is it exactly for me. And I also find comfort in cooking, and savoring delicious food even when I am not under any stress at all. It is pleasurable. The effects of overeating are not pleasurable at all. To food coma I add hangovers the next day because the effects on me of overeating are similar. Especially if I have overeaten sugar. Day 17 and 18 are like new material for me though this is not my first Beck trek. That's great news actually because I have not successfully maintained all the weight loss I accomplished on previous treks. So finding areas where I have room to grow is good news. It looks like the dog and I are going on more after eating walks.

Mary

Cape Cod and Western Massachusetts

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


 current weight: 148.0 
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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10/18/18 2:55 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

What do you think?
Please share your thoughts here!

Personal note:
I used to like the feeling of being overly full, together with the mind numbing side effect and food coma, an escape from stress of a hectic period of life. Looking back, they were not pleasant feelings at all.
Now I like being neutral (neither-hungry-nor-full) much better than being overly full.

Another reason for me to overeat used to be fear from getting hungry before my next meal if I eat "too little". I no longer worry about that since I learned hunger is not an emergency.
Also I know fullness will increase in the next 20-30 minutes after I finished my meal. So if I'm completely full at the end, I will certainly become too full 30 minutes later!

*****Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.

Edited by: KRISZTA11 at: 10/18/2018 (02:57)
Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
CD23403922 Posts: 2,713
7/14/18 6:29 P

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This is another one that's sort of solved by my food plan. For one thing, the food plan specifically says "eat until comfortably satisfied" and for another thing, the foods are good, but nothing that I tend to gorge on. Once I'm comfortably full on starches, I don't tend to want more.

KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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7/8/18 1:33 P

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Sounds like you made very good healthy changes already,
taking advantage of sharing with your son.
Swimming is so nice...

emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,727
7/8/18 1:17 P

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Day 18 Change Your Definition of Full

I think I have actually subconsciously tweaked my definition of full.
College days it was nothing to split a pizza with a friend and still snack on other junk too. Husband and I use to also split a pizza. Son came along and I went from Half (4 slices) down to 3. When son got a little bigger we went to splitting 3 husband- 3 son-2 self. Yesterday I was plenty full with just a slice and a half.

Last week,while on the road, I did over eat at the Cracker Barrel. I was uncomfortable. Afterwards I did go down to the hotel pool and swim with my son for about an hour and a half, even though at first I just wanted to crash in hotel room. Thankful I did go to the pool, not only did I work off the big meal, but all the exertion helped to relax me.

Edited by: TNCOUNTRYLIFE at: 7/8/2018 (17:35)
MICH_1234's Photo MICH_1234 Posts: 34
5/23/18 12:00 P

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I've never enjoyed the feeling of being too full. This doesn't mean I stopped before feeling it though. Even this weekend, I made a bad choice for lunch and ate too much of it, and immediately felt awful - no energy, foggy brain. Next time I will listen to my NO CHOICE card.

Adding a reminder to my phone to ask myself after each meal "Could I easily go for a moderate to brisk walk?"

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


 current weight: 173.0 
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AURA18's Photo AURA18 Posts: 11,254
5/18/18 10:05 A

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Edited by: AURA18 at: 1/17/2019 (11:53)
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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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4/20/18 3:25 A

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Wow, you are making wonderful progress!
Feeling victorious about food is amazing!
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Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
JMARIES51's Photo JMARIES51 Posts: 3,105
4/19/18 7:53 P

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Day 18 Change Your Definition of Full

I am really enjoying doing these exercises again and really thinking about eating. I used to be a snack all day and binge all night eater. Not all the time, but certainly during stressful periods in my life. And for the rest of the time I just overate, taking too much food, going out to restaurants that had huge portions, and also allowing myself as much dessert as I wanted to feel full.

It has been several years since I ate uncontrollably all the time, but just a few weeks ago that I had a binge. That is the main reason I came back to Spark. My emotional eating was getting out of control again. -- so enough of true confessions

What I love about changing your definition of full is that I really am able to measure out portions, then slow down and chew my food. I sit down to eat without too many distractions and then I actually put my fork down and wait a bit and measure my hunger level. Honestly I am usually not hungry about halfway into my meal. My desire to continue eating is still pretty strong, however I am beginning to feel that it is also beginning to lessen. Yesterday I had a taco salad for dinner and very carefully measured all the ingredients so that I wouldn't go over my calorie allotment. Halfway into the meal I actually was feeling almost full. I ate a couple more bites and actually left food on my plate. With great happiness, I threw that food in the garbage and celebrated.

The only time of the day that I still feel cravings is right after dinner. I sometimes crave something sweet. I am able to move beyond the craving with distractions. WOO HOO Beck.




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MARITIMER3's Photo MARITIMER3 SparkPoints: (247,428)
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4/5/18 8:33 A

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Trying again... last message disappeared.

BECK Day 18 -change your dedinition of full.

I joined Spark People seven years ago, and lost 25 lbs, but had trouble keeping it off and yo-yo-ed between 160-165 and the 180s.

I was still eating for comfort, when I was lonely, or when I was tired and needed quick energy. I was an emotional eater and an occasional binge eater.

About 15 years ago I successfully used cognitive behavioural therapy to treat depression, and when I learned that the BECK programme used CBT, I joined the Spark BECK team, borrowed the pink book from the library, and started spending at least 30 minutes a day working on the programme.

Three weeks later, Im seeing positive changes. Im learning to recognize hunger, and how to stop eating when Im comfortably full.

Im looking forward to continuing this programme for the rest of my life.

Gail
Southern Ontario, Canada
Eastern Time Zone


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LINDAINALABAMA's Photo LINDAINALABAMA SparkPoints: (77,895)
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3/19/18 1:42 P

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Hey Beck Day 18.

Thanks for these reminders.

Eat Slowly
Be mindful
Put my fork down
Sip water between bites
Mentally measure my "fullness".
STOP when my Insight says to.
Respect the cup of tea/cocoa by being slow

Linda

Lindainalabama
Central Time Zone

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

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/18/18 9:43 P

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www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6473567


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 
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CD22518161 Posts: 3,881
3/18/18 4:20 P

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As a binge eater I also ate all day long. Never felt full. And never felt hungry.
These days I do get hungry but I still never feel full. It's never enough. I know intellectually that I need to fill myself up in other ways.

TUTUNAN's Photo TUTUNAN Posts: 2,762
3/18/18 3:57 P

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I cannot believe I eftfood on my plate this morning! That's real progress.

Cat, I know what you are talking about when you say you ate all day long. My life was one constant binge. This is better.



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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,490)
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3/18/18 3:45 P

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I never knew what true physical hunger felt like ... coz I ate allllll day long.

And feeling full ... well, I felt stuffed allllll the time ... so what was full.

As I come off this latest binge cycle ... I am reminded of what stuffed feels like. I am getting back to putting my eating utensil down between bites, thoroughly chewing my food and then asking myself if I have had enough???

Tummy likes this method of eating ... tons, tons better.
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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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SUSAN_CDN's Photo SUSAN_CDN Posts: 750
3/18/18 12:04 P

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Thanks to BDS I am finally in tune with knowing when I am satisfied. I used to be a fast mindless eater and now I am a slow eater (usually the last person to finish), and I take very small bites, and pause several times to assess whether I am still feeling hungry. When I've been served larger portions, I routinely separate the portions into 2, one portion being the amount I believe I should have and the other portion being the extra. When I finished the portion I should have, I don't take any of the extra portion unless I have first assessed whether I am feeling hungry. Having the portion divided like this ensures that I will check my hunger level even if I am distracted by conversation, etc. It is a visual reminder. I am pretty good at putting my fork down and pushing the plate away as soon as I feel satisfied. I'm not waiting to feel "full", I stop at "satisfied"...that neutral place of neither hungry nor full. Mind you, there are times when the food is just so good and tempting that even though I noticed the signal that I was satisfied, I ignore it and continue to eat and wish I hadn't because I don't like the full feeling....and that's where I need to use the techniques for desire and cravings, which I have not mastered yet. There are also times when I slip back into the old behaviour of the food coma, which for me has nothing to do with feeling hungry, but everything to do with an emotional state that I am trying to relieve through food. I need to work on tolerating the emotional state or doing something more appropriate to relieve it.

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SUZYB53's Photo SUZYB53 Posts: 591
3/18/18 10:35 A

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This is an important task for me. I made big strides in not feeling like I have to be "overly" full. But reflecting on last week, I see that one of my "off plan days" was the result of deciding that it was "OK to eat a whole bag of frozen broccoli." Probably most of us on this thread have been there. Yes, it was OK calorie-wise. But, no it was not OK in terms of learning self-control. And I've been Becking enough to know that I was breaking one of my own rules.

I am reflecting on the reason for my self-defeating choice. I had been overwhelmed and off-balance about several aspects of my life. I wanted to be in a food coma and I wanted the feeling of indulgence. At that moment of the "broccoli binge," I theoretically had some alternative activities to overeating. But given my emotional state, the only real alternative for me was to be in touch with my (emotional) discomfort and to recognize that it was temporary. I At that moment, I wasn't ready to be constructive or to be nice to myself.

But I could have said, "Just say no. It's OK to be unhappy and unsettled for a few hours. Things will look different tomorrow."

This broccoli incident was not harmful to my weight trajectory, but it does give insight into the issues that I face as I move forward.

n


Edited by: SUZYB53 at: 3/18/2018 (10:47)
This turtle is to remind myself that slow but steady wins the race.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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3/18/18 5:37 A

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Today's (Day 18) task is Change Your Definition of Full
Most people who are (or were) overweight are not naturally good at recognizing signals of hunger and fullness.
Dr. Beck gives a helpful alternative measurement:
-think about how easy it would be to take a walk at moderate or brisk pace before the meal
-you should be able to walk at the same pace just as easily after the meal - if you can't it means you have eaten too much, and you might have an unrealistic definition of fullness
(people without weight problems feel uncomfortable when they eat to the point where they can't comfortably walk after a meal)

Assignment:
*in the next month, after each meal, ask yourself "Could I easily go for a moderate or brisk walk?" - if not sure, try it
*YES? -Good! I'm experiencing normal fullness. (( Credit! : ) ))
*NO? - This is what overfullness feels like... it's not normal. It my next meal I'll make sure I don't put too much food on my plate.
If you feel tempted to eat beyond normal fullness, remove triggers (D7), respond to sabotaging thoughts (see examples in the chapter), remember you can tolerate hunger (D12), use anti-craving techniques (D13)...

Notice: "I ate to normal fullness - circle Every Time / Most of the time / Some of the time" is now part of each day's to do list.

Personal note:
I used to like the feeling of being overly full, together with the mind numbing side effect and food coma, an escape from stress of a hectic period of life. Looking back, they were not pleasant feelings at all.
Now I like being neutral (neither-hungry-nor-full) much better than being overly full.

Another reason for me to overeat used to be fear from getting hungry before my next meal if I eat "too little". I no longer worry about that since I learned hunger is not an emergency.

The day 11 assignment when we evaluated hunger before, during, after and 20 minutes after meals was very helpful for me to understand Day 18 Change Your Definition of Full.
Many of us observed that hunger doesn't necessarily go away by the end of the meal, it may even be stronger than before meal... to cease completely after 20-30 minutes after the meal.
Especially if the meal was eaten too quickly, in 6-8 minutes.
Same for fullness: it may not kick in before 20 minutes after the meal.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
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115
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345
460
SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,527)
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11/21/17 3:16 A

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This may be my biggest issue with food. I do find comfort from feeling full. And, like Krista wrote, I can find escape from the bloated feeling of too full and the excuse to be able to lie on the couch and do as little as possible.

But, I also like the feeling of being a little bit hungry. This tells me that I have eaten enough, and I can still go and do all the things I need to do in a day. It may be that "little bit hungry" is actually "full".

Like many on this thread, though, I don't trust myself enough yet to know that I am full and need to rely on portion management. I also think it can be quite healthy to stop eating with just a little bit on my plate, too.

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


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36BEATRICE's Photo 36BEATRICE Posts: 2,741
10/28/17 5:26 A

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I am learning so much with these discussions.

Rachel



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KRISZTA11's Photo KRISZTA11 SparkPoints: (142,464)
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10/28/17 4:53 A

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Hi June,
I think the broken fullness meter is quite common in people who ever had weight issues.
Mine has improved a lot, but I still cannot rely on it because fullness often kicks in 20 or more minutes after finishing my meal... so, it is practically useless in deciding when to stop eating.
So, kitchen scale is my best friend!
I put the right amount on my plate, make sure to take at least 15 minutes to finish,
and I'm just as good as anyone with a functional fullness meter ; )

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-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


446 Maintenance Weeks
0
115
230
345
460
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