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JUNEPA's Photo JUNEPA Posts: 13,642
9/21/19 4:38 P

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Day 34 - Listen Accurately

I am not good at this. I am trying to get used to eating healthy at or under a daily calorie cap, and not binging or eating empty calories or processed food, I want to eat vegetables, fruits, quality proteins and fats, not too many complex carbs, and food made at home, not processed food. I am trying to not do too many things at the same time. Once I have my food quality ducks in a row, or better managed, I will turn my attention to listening and tuning in to appetite and fullness messages. Right now I am planning and preparing food ahead of time with a calorie cap in mind. I don't go over the cap. I will go under, if I feel full during a meal, I will not eat the whole meal. This happens once in a while. Not too often.

Edited by: JUNEPA at: 9/21/2019 (17:50)
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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MAWMAW101's Photo MAWMAW101 Posts: 11,940
9/21/19 9:13 A

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Day #34 Listen Accurately
Use my stomach not my head to decide when I’ve had enough to eat.

Because I’ve thought about this before I know sometimes I need to use my measuring cups and scale because my head doesn’t seem to catch up with my stomach.

If something is really good it’s hard to stop but I shall continue to slow down, take my time and use the ideas in these lessons more often.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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OHANAMAMA's Photo OHANAMAMA Posts: 27,543
9/20/19 10:21 A

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Sometimes it's difficult to pay attention to how full I am when in contrast with how delicious something is. LOL!

There's been times I knew I was full, but ate more because it tastes so good. Not frequently lately. I'm much better about not eating more no matter what when I know I've had plenty. It's an internal conversation: Oh, I've had enough of this, I feel full enough. But it tastes so good, just a bit more. But I don't need more. If I eat more I'll then feel stuffed and we don't like that feeling, remember. But it tastes so good! Fine, put it up and have some later when you're hungry again or save it for lunch tomorrow. Good idea, Thanks, self!

emoticon

Renee, AR, USA, CST ~ Live Aloha! ~

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THETROUT's Photo THETROUT Posts: 1,380
9/19/19 2:30 P

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Day 34 - Oddly enough, I've had 2 different things happen on listening to my hunger today.

Breakfast - Ate according to plan at 1 sitting but was still hungry. I added a 100 calorie pack of nuts, and that filled me up.

Lunch - (Ok, ate while working) - I didn't get to my apple. I was full. So when I left 45 minutes later, I decided to hold the apple until dinner.

Janet in Georgia

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AURA18's Photo AURA18 Posts: 10,923
5/18/19 7:17 P

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Day 34 Listen Accurately... to hormones
Drink water to listen accurately -- I maybe thirsty instead of hungry emoticon
1st - wait till hungry; 2nd recognize fullness.
emoticon Water drinking schedule
1. Awake hydrate and 30 min before breakfast
2. 1 hour after your breakfast; have a glass of water and start your work day.
3. 30 minutes before lunch
4. 1 hour after lunch to allow the nutrients from the food to be better absorbed
5. Tea break, have a non-sweetened drink to freshen your mind.
6. 30 minutes before dinner to feel satiated and prevent overeating
7. 1 hour after dinner and before you shower to lower BP
8. Last glass 1 hour before bedtime to aid in cell renewal process during sleep

Edited by: AURA18 at: 5/18/2019 (19:22)
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LIVINTODAY's Photo LIVINTODAY Posts: 9,183
12/15/18 8:41 A

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The fullness scale

Well, I've made some progress on this, more because of "no seconds" than because of fullness awareness I think....at least it was that way when I first started No S. Now one plate is satisfying and no more is needed.

YAY!

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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FUNLOVEN's Photo FUNLOVEN Posts: 2,402
12/11/18 8:53 A

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Day #34 Listen Accurately - Take 2

The Fullness Scale is not the same as the 20-minute signal to my brain? Really? I guess I have learned something new!

However, I think I'm getting some kind of message to my brain when my stomach muscles start to get expanded, too full, and bloated. However, I may just be ignoring the signals if eating is helping me to feel powerful, nurtured, and/or safe.

I need to listen more accurately to my body sensation of fullness instead of what my brain things! I do not like feeling too full and uncomfortable. I want to feel comfortable and satisfied when I am finished eating at a +1 level.



Sue

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DINIE123's Photo DINIE123 Posts: 360
12/9/18 2:00 P

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So true. Thanks, I needed this. emoticon

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PAULALALALA's Photo PAULALALALA Posts: 26,759
12/8/18 7:30 P

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When I feel comfortable and at +1 level, I'm at the point where I could probably still eat some more, but don't really want to. It is easier to recognize this feeling with foods that are less calorie dense per volume...like a salad with a few "goodies" like nuts, olives, cheese added as opposed to just the goodies on their own.

This level of satiety feels good. I'm at ease and light. When I eat till I feel stuffed my stomach feels uncomfortable and my breathing heavier -- all around not a good feeling. It feels as if my stomach is so full it can't even digest what I just crammed into it.

Feeling stuffed is not comfortable or nurturing. Feeling pleasantly satisfied is a comfortable feeling. It's comfortable to feel that my belly is not straining the button of my waistband -- or even hanging over it.

Paula -- Waco, TX area
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DSJB9999's Photo DSJB9999 Posts: 6,498
12/8/18 1:35 P

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Day 34 - Listen Accurately

Linda wants us to Eat a meal or snack but stop right at the point of feeling comfortable or plus one on the scale.

At dinner I think I was comfortably full but possibly ate +1 at teatime but know now that I am full and don't want or need any more, maybe I am getting better at knowing when to stop or while eating no junk my tum hasn't got need of so much food as usual. emoticon

I have always found it incredibly hard to find this 'full' point usually before
now.

I am sure being 'overfull' doesn't make me feel 'stronger' as Linda suggestd it may do that. It just leaves me uncomfortably full sometimes which not a good feeling and stops me having a good sleep!


Donna
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MAWMAW101's Photo MAWMAW101 Posts: 11,940
12/8/18 9:49 A

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Day #34 Listen Accurately
Use my stomach not my head to decide when I’ve had enough to eat.

I know I need to be more in tune to this lesson as the holiday season is here.
There are many places to think about what, how much and why I’m eating.
The real question sometimes is whether I need any food at all!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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GOCALGAL's Photo GOCALGAL Posts: 5,124
12/8/18 9:17 A

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Listen Accurately

Not much has changed from my my last post. I still believe that good nutrition with a balance of protein, fat and fiber help me to listen more accurately and that processed or junk food causes me to not hear so well. lol Also, that adding more healthy fats and fiber seem work best for me and to sharpen my hearing.

Maribeth, I enjoyed reading your linked references yesterday, Day 33 to Fuhrman and Hyman with their focus on great nutrition. Every time I read them I learn or reinforce something helpful to my goals.

Another eye opening reference from my local library that was mentioned somewhere here on Spark (might have been here?) and is filled with great information is "The Obesity Code~ Unlocking Secrets of Weight Loss") by Jason Fung. I am barely into it, but what amazing insights, so far!

Gill, thank you for posting Lifewalks long ago post about monitoring our stomach and not our head for accurate signals of fullness. I so agree. Her insight on perceptions spoke to me and got me to thinking of how developing the perception that: Stuffed=Bad can change our perceptions and be helpful to our success.

Yesterday I was surprised how hard it was to drink a small sample of calorie free sparkling water. I was thirsty and wanted to try the new product but my "perception" of samples now is they probably are not clean, undesirable and not my food. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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AURA18's Photo AURA18 Posts: 10,923
12/5/18 12:35 P

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Day 34 Listen Accurately...to stomach not brain
1st. - wait till hungry to eat. Next - recognize fullness. Lots of vegetables to feel full faster. Start walking or plan activities after dinner *listen to my body* and avoid evening eating emoticon
Plan meals: what, where, when and how much I'm going to eat.
Drink water to listen accurately -- I maybe thirsty instead of hungry emoticon
New - water before food: spacing 8 glasses throughout the day emoticon

1) Wake-up with water to activate internal organs and remove any toxins.

2) Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

3) Before a bath to help lower your blood pressure.

4) Before bedtime to aid in the cell renewal process during sleep.

Edited by: AURA18 at: 5/18/2019 (20:16)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,172
4/23/18 7:31 P

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100 Days Challenge, Day 34 Listen accurately

Today’s assignment

1. Eat a meal or snack but stop right at the point of feeling comfortable or a plus one on the scale. Describe how this level feels to you.

I feel comfortable and content. It is a satisfying feeling.

2. Recall times in the past when you’ve eaten until you felt stuffed. Write a note that describes that, and then compare the two feelings.

In the past I have eaten until I feel stuffed and almost sick from being too full. It is a terrible feeling.

3. Think about what it means to feel full or stuffed. Is it comforting or nurturing? Does having a full belly make you feel stronger or more confident? Are you getting away with something you couldn’t do as a child? Record your insights.

To feel full or stuffed used to make me feel like I got away with something I couldn't do as a child. Fortunately, I no longer have that need since I have periodic "treats" outside the home to keep the portions correct. Feeling in control is more satisfying than feeling stuffed.



Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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FUNLOVEN's Photo FUNLOVEN Posts: 2,402
4/16/18 9:25 A

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What a picture Cat! You are so right. I bet that is what our tummies are trying to tell us and wondering why in the heck we aren't listening!

I cannot pinpoint exactly why I don't listen, but I do admit it is a problem. Like Phyllis I seem to listen After the fact a majority of the time when I am asking myself "Now why in the heck did you just do that?!"

Maria summed it up for me:

"Being comfortable and satisfied when I am eating ties directly to my attitude towards my life."

When Life Is Good (and all is perfect) I can listen quite well, but how often is life that perfect?! I know that Social situations which have lots of food sitting around are very difficult for me. I don't know how long it will take to conquer these situations, but I will keep trying and use the acronym that Wanda gave A.I.M. (Am I Hunger?) as often as I can remember to.



Sue

Michigan - EST

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


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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
4/9/18 7:39 A

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Cat... sorry, but I had to laugh at your post. But yes, I bet our body does that too. It tries to work with what we give it, but how much can it really deal with?

C

Live in the moment


EST


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,096)
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4/8/18 9:51 P

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My hubby is the love of my life. After 41+ years ... he still makes my heart sing.

A typical day is him asking me questions.
Me answering him in detail.
Him asking me the same question.
Me answering him the same way I did earlier.
Him asking me the ... same @#$%! question.
Me ... losing my ... cool.

I bet that's how my tummy feels.
Are ya really listening to me tell you that I am ... FULL.
emoticon

Cat

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


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GOCALGAL's Photo GOCALGAL Posts: 5,124
4/7/18 7:39 P

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Listening Accurately~This is a repeat as not much has changed: I used to have bouts (it can still happen) where I just didn't feel full, even when I knew that I had eaten enough. Some of it was poor nutrition but I know it now for emotional eating.

I needed so many things~like time for myself, FUN, friends... It was challenging to listen before I retired but still possible when I gave myself "permission" to take a simple hot Epsom bath or do something nurturing or fun.

I'm finding that being comfortable and satisfied when eating ties directly to my attitude towards my life. I continue to work to Slow down, be Present and to make as many good daily choices as possible. This helps me to listen more accurately. I no longer quit or beat myself up when I slip up.

Edited by: GOCALGAL at: 4/7/2018 (19:40)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,193
4/7/18 4:12 P

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I had quite an interesting insight as I read this chapter this time: emotionally, I like the idea of being full, but physically, I like the sensation of being just satisfied. The emotional “full” is really better translated as stuffed, over full. emoticon Apple for the teacher - Thanks, Linda!



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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
4/7/18 12:28 P

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Wanda, sometimes I have that strong pull too. I picture the bowl of string beans. If I don't want it I am not hungry.

Have I been prefect, no. But I am OK with being an imperfectionist.

C

Live in the moment


EST


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LIVINTODAY's Photo LIVINTODAY Posts: 9,183
4/7/18 8:30 A

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Day 34, Listen Accurately

This has been a problem for me lately. Last night I had a snack attack that just wouldn't stop. It has been a long time since I've snacked and THEN snacked and snacked. It was on a weeknight too, meaning No S was in the dumper!

Maybe that was a wake-up call for me because I've also been exercising way too little and talking myself out of extra efforts to exercise or eat healthy.

Issues with my eyes, yes. Do they make things harder, yes. Am I thoroughly tired of double vision, yes......BUT I will only create other problems by giving up on the things I do to have a healthy life and by giving up on me!

So starting today I am listening harder, using AIM (Am I Hungry) before I reach for more food, Preparing only 3 plates of food daily on weekdays and planning snacks and treats only for weekends or special events. I am getting back on track.

I am also going to get back to posting here daily because i CAN; I've just let down and I must not do that .... so I'm back for the last 2/3 or this great book!

Edited by: LIVINTODAY at: 4/7/2018 (08:31)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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GLORIAZ's Photo GLORIAZ Posts: 1,325
4/7/18 8:27 A

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As I said before, I never feel full........so I will measure and behave. Yesterday I did have a sweet snack and then I wanted something sweet all day.

One day at a time!


Gloria.
EST Pennsylvania
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MAWMAW101's Photo MAWMAW101 Posts: 11,940
4/7/18 7:02 A

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Day #34 Listen Accurately

Use your stomach not your head!
This lesson is one that seems hard for me to remember as I go through my days. It seems the only time I think about it is AFTER I've eaten too much because the feeling doesn't come until later.
My solution needs to be to measure my portions out and stop after I've eaten them until I can rely on my stomach to feel the fullness.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
4/7/18 6:57 A

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Listen to myself.

I have no problem caring for others and listening for their needs. What about mine?

Well my body has been in a 10 lb loop for over a year, maybe 2. Why? I am not listening to myself.

C

Live in the moment


EST


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AMYBELLES's Photo AMYBELLES Posts: 13,167
1/17/18 10:38 A

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Reading other posts is very helpful, because it makes me realize my own truths. I also think that eating whole, healthy foods make me feel that satisfied fullness better. Salty and sugary snacks make me crave more and I don’t listen to my body’s signals.

I also agree with Cat that I need to discern the difference between full comfortable and full uncomfortable.

Edited by: AMYBELLES at: 1/17/2018 (10:53)
**~Amy~**
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~The Villages, Florida
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KALISWALKER's Photo KALISWALKER Posts: 23,019
12/14/17 2:24 P

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Day 34 Listen accurately

Stuffed = Bad

Do I recognize the exact moment when I've eaten enough food? It is a physical sensation in my stomach, not my head. The fullness scale is not the same as the 20-minute signal to my brain, indicating I've reached satiety. I need to learn how to monitor fullness by listening to the source the abdominal muscles that cover my stomach.

What does it means to feel full or stuffed. Is it comforting or nurturing? I like feeling a little stuffed, the feeling of relaxation, the companionship of eating, and a bit of sleepiness that goes with it. Meals are happy times and I love good food.

Instead of enjoying the sensation of being overly full, I will begin labeling it as uncomfortable. I no longer want to feel that way, and I just want to feel comfortable/satisfied.

Even though I did 100 DWL before I never noticed this physical sensation of fullness and likely bundled it in with the 20 Minute Rule.

Watch for the 1st signs of feeling comfortable or just right. At that moment, ask myself: Does my stomach feel satisfied? Do I feel like I've had enough food? The answer is yes.

This reinforces the idea of how I feel, not how much if left on the plate.

I will eat a meal and stop right at the point of feeling comfortable or a plus one on the scale.

Think of feeling stuffed as distasteful, uncomfortable, obnoxious feeling rather than a desired one.

Watch for the first sign of my stomach feeling comfortable and satisfied. Can I stop eating then???

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2019 Fall 5% Challenge Community
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,096)
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12/11/17 3:41 P

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I totally agree with Gill ... sugar dulls my body's signal that enough is enough.

I have to work on full comfortable vs full UNcomfortable. That sweet spot sometimes escapes me.
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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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DSJB9999's Photo DSJB9999 Posts: 6,498
12/11/17 3:09 P

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Day 34 - Listen Accurately

Linda wants us to Eat a meal or snack but stop right at the point of feeling comfortable or plus one on the scale.

I still find it incredibly hard to find this point. emoticon

My eating plan does allow me to eat food almost to excess especially free food like vegetables and I have done this sometimes till I feel 'stuffed'. Linda suggest we should think about when we eat to excess that we are doing it to make us feel stronger or more confident!? No I am sure it doesn't do that for me, just leaves me uncomfortably full sometimes emoticon - not a good feeling!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,677
12/11/17 11:13 A

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Water helps me. I have to drink plenty of water for several reasons - one is to help me from 'thinking' I'm hungry.

I agree with the vegetables statement too. The more veggies I eat - raw especially - the longer I feel full/content. Now how easy is that??!! Love them.

Still working on eating slower though. It helps me to not overeat at a meal.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 10,923
12/11/17 10:34 A

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emoticon emoticon I learn from everyone emoticon

Edited by: AURA18 at: 5/18/2019 (19:17)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
12/10/17 4:32 A

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I have no problem listening accurately when it's 'real food' - but give me anything with sugar in, and I can totally over-eat without feeling full. I am convinced (for me at least - I know we're all different) that sugar disrupts the part of my brain that registers satiety. Same, probably, with savoury, salty snacks!

So for me - real food = no problem
Junk food = terrible!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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MAWMAW101's Photo MAWMAW101 Posts: 11,940
12/9/17 10:05 A

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Day #34 Listen Accurately
I will admit yet, one more time, that this is hard for me to do.
When I’m out with friends I am fine, stop when I’m full and enjoy the conversation.

At home it is still necessary to weigh and measure some foods if I want to stay on plan. But just like logging my food and exercise, it has become habit so I’m ok with it.



Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,281
12/9/17 7:54 A

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This is something I need to practice. I get it into my head that there is a certain amount of food I need to eat...a head thing. The clean your plate head thing. I don't like feeling stuffed. I like feeling just satisfied. With my measured and mindful eating, I feel that most of the time. Last night my husband made chili. I measured out my portion and counted my crackers. It didn't look like much, but when I finished I was full. I can't judge how much I need to eat using my eyes or my head. I will practice listening to my stomach.

Cheri from Georgia
Direction - not Intention - determines Destination


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FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
12/9/17 4:37 A

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emoticon I got this.

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AURA18's Photo AURA18 Posts: 10,923
8/21/17 11:14 P

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emoticon

Edited by: AURA18 at: 12/5/2018 (12:35)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
8/5/17 1:02 A

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fortunately, it's only occasionally (for most of us)

Gill

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8/4/17 11:52 P

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I usually do ok on this, but I did have a mini-emotional eating binge. I was able to think it through however, but really realized that when this type of thing strikes, there is NO listening to one's body!



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DSJB9999's Photo DSJB9999 Posts: 6,498
8/3/17 3:42 P

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I still do not like the feeling of being overful but sometimes deliberately do eat more than I should. Yesterday was that way but today has been much more comfortably full! emoticon


Donna
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8/3/17 10:07 A

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Day 34 Listen Accurately



breakfast: 1 rye bread, 1.5 oz swiss cheese, 3 slices of tomato, coffee,

fullness scale after eating +1 I think but I am very bad at knowing this emoticon

I could eat lots more. I have an orange sitting here. And there are 2 more slices of tomato.

I will wait at least 20 min. before maybe eating those things.

chris



I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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8/3/17 9:48 A

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I've made several posts on this thread over the past 3 years - and I'm happy to say that I can now listen quite accurately to how full I'm feeling.

I no longer enjoy the feeling of being over-full, but will still do this deliberately sometimes, not often.

I used to rely on my portion sizes to tell me how much to eat, but in recent months I've found myself sometimes leaving some food - and not being fretful that I will feel hungry in a couple of hours because I haven't eaten enough.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
8/3/17 8:44 A

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I am great with this when it is food that is not filled with sugar, carbs or fat. Listening when it is less healthy.....oooh still a challenge.

C

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8/3/17 7:56 A

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Day #34 Listen Accurately
As with the lesson from yesterday, I still need practice to feel full.
If I don't cook too much I won't overeat and eventually my stomach has gotten used to that amount.


Phyllis ~~
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8/3/17 7:28 A

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Enjoy your vacation, Wanda.
I've made progress! I can recognise my stomach's messages. A difficulty was persuading others that I had had sufficient to eat. Getting there!

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8/3/17 6:45 A

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Day 34, Listen Accurately

I WILL! Vacation week is starting, we will be gone for 10 days actually. I've promised myself that I will think thin! Savor the first bites, use a small plate when possible, and eat only until I am comfortable. Will I do that for every meal, no...in 30 meals I am sure to slip up at least a few times but these are days to indulge in family and fun....NOT food.

I am going to be listening to my stomach, making sure that there is protein in every meal or snack and trying to stay as close as possible to the way I am eating at home.

Exercise today - Everyday body video

Wanda

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Forgive Everyone.
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As a former binger ... that stuffed feeling is something I have done my best to escape and UN-learn.

I have been eating s-l-o-w-l-y and mindfully for a couple of months now. I think this has greatly helped me better know when I am physically hungry and when I am full. I am serving myself on a 9" plate and a lot less than before.

Hmmmm ,.. Linda was on to something.

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4/3/17 10:06 A

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Overeating huge quantities is not something I do much of anymore.

I still remember one afternoon as a teenager coming home and eating seven, yes 7, rolls with butter and jam and a glass of milk then going to a birthday party and having cake and snacks and then coming back home to have a full dinner with all the works with my family. emoticon ...and surprise I was skinny as a rake as a teenager!

I really cannot do things like that any more. My over eating is much more moderate, more about grazing when bored or a second helping of something I particularity enjoy. But my metabolism has slowed down, so even a little overeating will pack on the pounds in no time.

you don't have to see the whole staircase. Just take the first step.


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4/3/17 9:42 A

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Edited by: AURA18 at: 8/21/2017 (23:14)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
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4/3/17 9:34 A

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Some weeks ago I had a day when I just wanted to eat anything in sight. I don't know what caused the craving or why I gave into it but I do still remember the "discomfort" although it was much more than that. Someone in an earlier post mentioned heartburn. That is almost never a problem for me but it was that day. On top of that I felt exhausted, achy, sluggish, and crabby! I'm hoping that was the cure. It certainly qualified as aversion therapy because I am very averse to feeling like that again!

I have learned that I am much happier when I eat moderately. Still have to deal with cravings from time to time although usually I can easily distract myself. This book is so great and has so much to teach me but I do wonder if I am a slow learner sometimes.

Wanda

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Forgive Everyone.
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4/3/17 7:16 A

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Day 34: Listen accurately

To recognize the exact moment when you've eaten enough food, you have to pay close attention to your body. Watch carefully for the first signs of feeling comfortable or just right. The moment you start thinking you may be at that point, ask yourself, "Does my stomach feel satisfied? Do I feel like I've had enough food?" Nearly always, the answer is yes.

Day 34: Listen accurately

To recognize the exact moment when you've eaten enough food, you have to pay close attention to your body. Watch carefully for the first signs of feeling comfortable or just right. The moment you start thinking you may be at that point, ask yourself, "Does my stomach feel satisfied? Do I feel like I've had enough food?" Nearly always, the answer is yes.

What if you actually enjoy the sensation of being full? Maybe you've connected stuffed with also feeling powerful, nurtured, or safe. Perhaps large family meals always helped you feel connected to others. If so, you might still relate feeling full to memories of happy times and good food.

If you realize that you like feeling stuffed, you may need to work on changing your belief that full is a good sensation. You might even want to start thinking of stuffed as being a distasteful, obnoxious feeling rather than a desired one.

Instead of enjoying the sensation of being overly full, begin labeling it as uncomfortable. Make a clear decision that you no longer want to feel that way, and instead, you want to feel comfortable or satisfied.

If you've been overeating for a lot of years, it may take some time to adjust to the goal of never letting yourself get way too full. But eventually, you can learn to appreciate having a healthy, positive body that doesn't want to feel stuffed.


Eat a meal or snack but stop right at the point of feeling comfortable or a plus one on the scale.

In your journal, describe how this level feels to you. Recall times in the past when you've eaten until you felt stuffed. Write a note that describes that, and then compare the two feelings.

Think about what it means to feel full or stuffed. Is it comforting or nurturing? Does having a full belly make you feel stronger or more confident? Are you getting away with something you couldn't do as a child? Record your insights.

I have re-trained my stomach to expect a moderate amount of food As Linda writes, "What if you enjoy the sensation of being full? Maybe you've connected feeling stuffed with also feeling powerful, nurtured, or safe." She says that it will take work to change that belief.

That's so true! I've had to experience several nights of waking feeling sick at esp. getting heartburn to remind me that getting stuffed with food is NOT what my body appreciates!!!!!  A memory I don't want to relive.
when I include healthy fat, carbs and some protein every time I eat, I have much better success I still find that at times I am working through some of my issues with food When my emotions are going haywire or stress  I do have a tendency to fall back into old habits.  OLD HABITS DIE HARD!  tendency to fall back into old .
I have time to "listen to my body.  Although I have been maintaining it isn't where I want to be. Today is a new day and an opportunity to 'get it right'.  I will continue to work towards my new goal of being where I need to be to be content. 

Leslie Knudson
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4/3/17 6:53 A

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Still a work in progress.

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MAWMAW101's Photo MAWMAW101 Posts: 11,940
4/3/17 6:13 A

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Day #34 Listen Accurately

Use your stomach not your head!
This lesson is one that seems hard for me to remember as I go through my days. It seems the only time I think about it is AFTER I've eaten too much because the feeling doesn't come until later.
My solution needs to be to measure my portions out and stop after I've eaten them until I can rely on my stomach to feel the fullness.

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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4/3/17 5:40 A

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Day 34

Today's lesson is new information to me...degree of fullness being attached to emotions.
I've been working on reconnecting with my stomach because over the years of abuse I misplaced the sensation of politely full. I exchanged it for overly stuffed.

Today, I will be mindful of how my stomach physically feels as I eat.

I hope everyone has a magnificent Monday!

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
4/3/17 3:06 A

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My response to this day's lesson is the same as last time really (it was in November 2016 - so not far to scroll down if you're interested!)

Basically, I have re-trained my stomach to expect a moderate amount of food every 5-6 hrs - so if I eat more than that, I feel too full. However, I have become better at stopping what I call 'deliberate' over-eating! As Linda writes, "What if you enjoy the sensation of being full? Maybe you've connected feeling stuffed with also feeling powerful, nurtured, or safe." She says that it will take work to change that belief.

That's so true! I've had to experience several nights of waking feeling sick at 1am to remind me that getting stuffed with food is NOT what my body appreciates!!!!!

Not wanting to feel sick in the night has helped me to modify my eating when I feel like eating a bit more than I need for some reason (usually tiredness, loneliness, celebration, sadness, stress)

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
FOCUSONME57's Photo FOCUSONME57 Posts: 7,356
11/13/16 3:50 P

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I am still honing my listening skills. This particular set of ten lessons is one I will repeat more and more until I have nailed them.

I do get "the pause" at times, but I also find myself at times over eating and then feeling over full a half hour later. I need to learn to eat half portions at restaurants, wait 20 minutes, and if I am still hungry eat a little more of it.


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11/13/16 6:36 A

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I listen, but I often ignore what I hear. I just need to "grow up" when it comes to food!

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
11/13/16 3:36 A

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I think you raise an important point there, DJ - I sometimes feel hungry before my meal - then after only a small amount of food, I can feel 'full' - but I know I haven't eaten enough. So I do then continue so that I eat my planned/portioned/appropriately-sized meal.

Musing on the discussion going on about Pam's weight-loss surgery option; I would imagine (I don't know) that this might be an issue with stomach stapling - depending on what size your stomach capacity is reduced to - if you can't physically get sufficient food into your stomach, then you are likely to feel hungry again in a couple of hours - which takes you back to a grazing habit, perhaps?

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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GOCALGAL's Photo GOCALGAL Posts: 5,124
11/12/16 4:48 P

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Ditto Donna on the appreciation of everyone's posts. I so agree with your balanced eating comment. For me, when I include healthy fat, carbs and some protein every time I eat, I have much better success. Maribeth, thank you for the great visual.

Edited by: GOCALGAL at: 11/12/2016 (16:50)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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11/12/16 3:57 P

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Everyone's observations, insights, tips, graphics - SO APPRECIATED. I learn so much here from the book, Linda, the team!

I love the graphic ... but it shows what a recent problem of mine has been. I have been 'filling' up and eating sooooo many veggies, fruits, etc. and I was getting to where I was NOT getting enough of other things. I've been having to work on a 'balance' in the vegan/vegetarian world ... which has meant more research, study, changes in my plan.

For me I don't think 'this' will ever 'end' ... as I age ... change activity levels ... etc. etc. my food requirements will need to change/adapt as well ... it's always going to be something I have to pay attention to/learn/adapt... but I would far better spend my time doing that than sitting at the doctor's office... waiting for who knows what?

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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11/12/16 12:11 P

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I love all of your insights and thanks for the visual aid regarding the size (or volume) of a specific amount of calories.

I have eaten to work through some strong emotions (I don't have those strong emotions as much any more so that is a good thing). The more I work on what causes me to react so strongly the less I turn to food. That is good. However, I think the visual aid here (thanks for sharing that too) reminds me that at times we do want our stomach full (after all we have stretched our stomachs by overeating according to the leading weight loss surgeon) so fruit and vegetables are the #1 food to go to for that.

When my emotions are ambivalent as they were yesterday I do have a tendency to fall back into old habits. I still find that at times I am working through some of my issues with food. I did yesterday. I wish it weren't so but then that is also why I am still here.

Today is a new day and an opportunity to 'get it right'. Keep trying.

Thanks again for all of the insights, Pam



TweetyX2 (Pam B.)
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11/12/16 11:54 A

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Gill … I do binge eat and for me it’s a compulsion to eat and eat until “something” winds down. My tummy is sooooooo stuffed but that feeling doesn’t kick in. The feeling of needing to “full up” is emotional. Through Linda’s books and DOING the lessons … not just reading them … I have gotten better and better at NOT binging.

Maribeth – thank you, thank you for the visuals.

I have become better and better at listening accurately to ME.

I asked skinny hubby about his eating behaviors … it’s automatic for him to eat when hungry and stop when full. There is very little “thought” process. Though he doesn’t always listen accurately to me … he does listen to his body : )

This lesson for me … is to accurately listen to my tummy. I have neglected it. I have found that while doing Linda’s books … it really is about … one more day.

Change your mind … and the rest will follow.


Cat

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


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AURA18's Photo AURA18 Posts: 10,923
11/12/16 9:38 A

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Edited by: AURA18 at: 4/3/2017 (09:31)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
MAWMAW101's Photo MAWMAW101 Posts: 11,940
11/12/16 9:05 A

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Day #34 Listen Accurately

Use your stomach not your head!
I don't often overeat to the stuffed level but I obviously eat more than my body needs or I wouldn't still weigh more than I want to.
This time as I'm going through the lessons, I am more focused on losing weight and so far so good!

I do know that the older I get, the less daily activity I get, which doesn't help the bottom line for sure. It's figuring out how much fuel I need if I'm not willing to rev the engine!

Phyllis ~~
Indiana - Eastern Time

Motivation for daily EXERCISE is my CHOICE!
Focus on accepting and believing this!


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11/12/16 8:24 A

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Day 34 – Listen accurately

It seems that today’s lesson is telling us that there are two ways to recognize fullness, with our brain and with our stomach.

Since it takes our brain 20 minutes to signal that we are full it would be beneficial to pay closer attention to our stomach’s message.

I practiced this with my dinner last night and my stomach felt satisfied at the time I finished my food, a measured portion. I am going to try to remember to practice this exercise at each meal this week so I more immediately recognize the signs of fullness. Important when eating out or unmeasured portions.

Question – Do our stomachs feel full according to volume or calorie density of the foods we eat?

It would seem that it is much easier to over eat calorie dense foods such as peanut butter, cheese, nuts, breads, pasta and even lean proteins than fruits and vegetables. If so portion control is even more important with these foods and making sure to add less calorie dense foods to each meal may help to increase our feeling satisfied at the end of the meal. Eating balanced meals is one key to healthy eating.

emoticon
emoticon emoticon
emoticon emoticon emoticon



Cheryl
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"What you allow is what will continue." Unknown
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/12/16 7:39 A

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Day 34, 100 Days Listen Accurately

I haven't given myself the overstuff feeling for a while. but it was not comfortable when I used to do this.
I don't really have time at work to get overstuffed and at home counting my exchanges I don't give myself the way to get there either. I am so glad as that wasn't not a good feeling.

But I do listen to when I am hungry and eat then so then I wont get hungry later as that is just my physical hunger calling.

Leslie Knudson
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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
11/12/16 6:37 A

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I hear ya Gill...

When I am stressed there is a better chance I will graze, or stuff myself without thinking about what I am eating. I agree, it can be numbing. I still fight the "all or nothing thinking". That is where "S" days can get me in a heap of trouble.

Day 34:
Eat a meal or snack but stop right at the point of feeling comfortable or a +1 on the fullness scale.

While my amount of snacking has decreased (only S days), I will be mindful of this today. I am stressed about the party I am going to later so my social anxiety is pushing to the surface.

Friends of ours are hosting a singing party. You select 5 songs and sing with the song, so not karaoke. I know I can sing (at least a little). I sing on and off in our little basement band... but I never sing in front of others. There will be people there that I do not know. AND the hosts are music teachers that play in bands too!

I am bringing some healthy snack options so I can keep my hands busy if needed. I will have a treat but I hope to keep most of my food choices on the healthier side.

During the party I will take a little and judge my fullness. Then wait awhile and only have more if I feel right about it. Is it nerves or hunger?





C

Live in the moment


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
11/12/16 12:23 A

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The difference between this day and the one before is subtle - this time round, I noticed that Linda asks - what if you LIKE feeling stuffed?

By working through the topics in this book, and Sparking, and adopting the No S system of eating, I have finally developed the ability to FEEL how full I am. Before, I used to graze through the day, never feeling really hungry, never feeling really full............. Now, I am hungry before I eat, and can feel when I'm getting full.

When everything is fine, I can stop at 'oh, I'm feeling full', but occasionally, very occasionally these days, I will kind of deliberately over-eat. I guess this is similar to 'binge' eating - although I've never done that; 'real' binge-eating behaviour is not something I've had to deal with. BUT, BUT - sometimes, when I'm feeling really tired, or overwhelmed, or stressed - it's like I decide to overeat in order to numb myself - to put myself to sleep. If I eat, for example, a whole packet of cookies - then I feel so uncomfortable that I have to stop and do nothing for a while - lay down even - take a break.

So - I've been using eating past 'full' as a technique for getting a ticket to step off the merry-go-round for a while. Emotionally, it's like a sedative. Mostly, I don't 'enjoy' it - but I do resort to doing it once in a while. I guess it's the same thing I would do if I was susceptible to drink or drugs. I use over-full to kind of drug myself into a semi-stupor.

Edited by: SWEETENUFGILL at: 11/12/2016 (00:24)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,193
10/13/16 2:22 P

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Some facts
>Whether doing an aerobics class, free weights, fitness DVDs, weight machines or running, I've never been very good at the instruction to 'Engage your abs".
>I do know that a strong 'core' is important.
>I got through grade school, high school and college without taking biology.
>Every once in a while, especially when I'm walking, I remember and make a point of sucking in and keeping my abs "engaged" while walking and breathing naturally.

Ok, tmi, but this time through the lesson I noted the sentence about feeling fullness in the abdominal muscles that cover your stomach.

I know that the abdominal girdle goes clear up to approximately one's sternum and that the stomach itself is actually higher than I usually think of it. I spent time looking at internet articles about abs and about the stomach. My takeaway? The abdominals are important for supporting the internal organs and "engaging my abs" means sucking in not just below the belly button but also above it. (This actually feels easier.)

If I'm actually going to use this method, I will need to up the ante in focusing on this habit. I also know strong abs help posture and there is a big difference in how I look when I have good posture and am not trying to schlump down as if trying to hide!
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JUSTME9898's Photo JUSTME9898 Posts: 3,362
7/11/16 12:08 P

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This is something I really need to work on. It is not that I am not trying to listen, it is that I am deaf to my own body.

goal is to be able to walk again
Linda
high desert, California


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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (174,096)
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7/6/16 9:18 P

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Listen accurately to yourself ... the answers lie within us.

This is a very good lesson to put in my "tool box". Now when I feel stuffed ... it makes me very, very aware that I am NOT listening to myself. Like the "weak week" I was looking for comfort which could not be found by over eating.

Edited by: MTN_KITTEN at: 7/6/2016 (21:19)
Cat

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


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DJBTOO's Photo DJBTOO Posts: 3,123
7/4/16 9:02 P

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Pam - feel better soon!

This lesson 'still' applies to me and I'm glad to have read it because I knew I was doing it but just didn't know what to do about it ...

WHEN FULL FEELS GOOD ...

That's what I've been doing ... as Linda wrote I think I've connected feeling full/stuffed with being nurtured or safe. I am fairly safe in saying that I guess I've come to the point that I like feeling stuffed ... I've misconstrued this in my mind/thinking/feeling and mixed it up as being a 'good' thing.

I'll have to do as Linda stated ... "start thinking of stuffed as being a distasteful, obnoxious feeling rather than a desired one."

I think this will take me a while to turn around ... but might as well get started ... holiday or not - ha!

Happy 4th everybody - your fireworks are probably already going ... we have a while here yet and actually I'm hoping there aren't any nearby ... too much risk of fires breaking out.

BE SAFE ... have fun ... no overstuffing!

BTW ... Gill - your ice cream made me remember ... yesterday I made mandarin orange pops ... I didn't think I'd like them that much but actually the flavor was so different for a pop that it was surprising for a change. Just used canned mandarin oranges and blended with a bit of soymilk and stevia. I love making these fruity popsicles! So refreshing...

Edited by: DJBTOO at: 7/4/2016 (21:04)
dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
7/4/16 8:44 P

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Day 34 Listen accurately

I especially liked what Skirunner said in the post before me.

I am benched due to severe allergies and reaction to the high pollen count here in Atlanta, GA. I slept 15 hours and I have a severe headache and ear aches in both ears so food is the very last thing on my mind today.

We ordered food in (I felt for hubby) and we are watching a cute t.v. program. No fireworks for me this year.

Yes, I listen accurately. I consider it respect for the body I was given as well as the healthy one I am striving for. It can be done---one day at a time.

Pam


TweetyX2 (Pam B.)
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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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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,193
7/4/16 4:06 P

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I've been saying I have difficulty describing various states of hunger, but I realized something from today's exercise. Have you ever had a cold and one day you wake up and you don't have it anymore? Have you ever had continuous anxiety and then realize you don't have it now? If you were asked to describe it, you wouldn't say I feel well, you're more likely to say the cold or anxiety is gone. Yes that is the fact, but describe the feeling. It's an absence of something, not the presence of something you can positively describe. I think that's been my problem.



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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 17,832
7/4/16 2:41 P

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Happy Independence Day to you too! Gosh - what a great day to practise these new skills!!!

With all my Spark Friends celebrating, I felt celebratory too - and I had a bottle of light beer with my lunch today - and made some frozen banana 'ice cream' dessert for dinner, with a few raspberries and a bit of soya cream - it felt so decadent!

Due to having worked through these lessons before, I now usually stop when I'm comfortably full. I have learnt to stop - to throw away the rest if I've had enough. I like to feel 'full'. I do not like to feel 'over-full'.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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Body Thrive - Autumn 2019 Anchor statement "I live a courageous life with energy and confidence"
CHANGEPOWER's Photo CHANGEPOWER Posts: 4,906
7/4/16 9:04 A

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Day 34, 7/4

Happy Independence Day to all who celebrate!!!! emoticon emoticon emoticon emoticon

Eat a meal or snack but stop right at the point of feeling comfortable or a +1 on the fullness scale.

Having company today. Did not have an “S” day yesterday so I could use it today.

While my amount of snacking has decreased, I will be mindful of this today. I am comfortable with the family coming over today so my social anxiety should not be an issue. I am also making sure there are healthy snack options mixed in with chips and dip for the kids.

emoticon I will be mindful of this during our meal. My husband is making a slow cooked pork belly again (2nd time). It was awesome the last time he made it. Definitely not on any health food list. We are also having chicken so I will have a little of the pork but focus on the chicken. While I can eat when I want today, it is all fuel for my body.

emoticon I will also be mindful of this during dessert. I will take a little and judge my fullness. Then wait awhile and only have more if I feel right about it.

Leslie: I have been able to cut down on my need for heartburn meds too! Eating less, and not eating late has helped a lot! emoticon

Maria: Yep, I agree! When I slow down, and am aware of what I am eating I make much better choices! It also changes my entire day! AWESOME that you still do not beat yourself up if you slip! I find it only makes us feel worse. emoticon We should not punish ourselves (like he mentioned in the NO S book).


Chele emoticon


C

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GOCALGAL's Photo GOCALGAL Posts: 5,124
7/4/16 7:48 A

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WTG Leslie! emoticon

I copied my last post. Nothing has changed.
Listening Accurately~I used to have bouts (it still happens) where I just didn't feel full, even when I knew that I had eaten enough. Some of it may have been poor nutrition but I know it now for emotional eating.

I needed so many things~like time for myself, FUN, friends... It was challenging before I retired but still possible with "permission" to take a simple hot Epsom salt bath or a quick message to a friend.

I'm finding that being comfortable and satisfied when eating ties directly to my attitude towards my life. I continue to work to Slow down, be Present and to make as many good daily choices as possible. This helps me to listen more accurately. I no longer quit or beat myself up when I fall short. emoticon emoticon

Edited by: GOCALGAL at: 7/4/2016 (07:57)
Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/4/16 6:31 A

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TOPIC: Day 34, 100 Days Listen Accurately

Listen to my stomach will take some practice. But I never really did that before except when I was overstuffed. ended up take rolaids and in misery for a while. Heartburn wow did it burn.
I find when I don't overstuff myself I have no need to take anything for heartburn or a overstuffed stomach.

I will remember that being comfortable is the feeling I want No need to eat to overstuffed. food will be there tomorrow or for a snack. Divide the meals in half so you can enjoy it twice.

Leslie Knudson
MN Area Captain TOPS
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DSJB9999's Photo DSJB9999 Posts: 6,498
5/31/16 3:45 P

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Sincerely hard to always be aware of how full I am!
I do not like being over-full.
Stopping eating at 7pm really helps me now I do not go to bed over-full!!!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
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