irisinnia
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Post by irisinnia on Nov 11, 2019 3:08:14 GMT
Day 11 - Differentiate between Hunger, Desire, and Cravings
*Reminder tomorrow is Practice Hunger Tolerance* if you want to talk about your experience tomorrow you can complete the exercise today.
As defined by Beck:
True hunger - when you’ve fasted for several hours and your stomach is empty
Desire to eat - not being particularly hungry but eating because there is food around
Craving - a physiological and emotionally intense urge to eat
To better differentiate between these sensations, Beck recommends you pick a day to note what you experience before, during, and after you eat using the chart on page 118.
The chart asks you to check in on your hunger levels before, midway, immediately after, and 20 minutes after a meal.
What are the physical/mental cues you use to recognize the difference between (1) true hunger, (2) desire to eat, and (3) a craving?
What do you tell yourself when you have the desire to eat and/or a craving as opposed to true hunger?
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Post by cathygeha on Nov 11, 2019 6:41:41 GMT
I have been doing a whole food plant based challenge and though I jumped in a few days late and may not be doing it 100% I have found that I am "hungry" before I eat but not hungry in between.
What are the physical/mental cues you use to recognize the difference between (1) true hunger, (2) desire to eat, and (3) a craving?
1. true hunger has me bent over ready to eat my arm...or more likely my stomach is pinching and rumbling and grumbling telling me it is time to eat because it is empty 2. desires to eat happen here and there when I see food or it is time to eat though my stomach is not clamoring 3. a craving happens when I see food I like to eat...it has nothing to do with hunger
What do you tell yourself when you have the desire to eat and/or a craving as opposed to true hunger? I don't usually focus on this and talk to myself BUT if I am in the talkative mood will ask:
1: Is this something that you will never see again?
2. How easy is it to have this in the future?
3. Can you have one bite and turn your back? If not...walk away 4. How many points/calories is it and does it fit into a food group? 5. Is there something healthier to choose instead?
6. How badly doo you want it?
7. Is it worth eating it?
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irisinnia
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Post by irisinnia on Nov 11, 2019 17:18:43 GMT
(1) True hunger - this to me is an empty feeling in my stomach and usually a little light-headedness. I'm not as desperate as I am on the other ones, oddly enough.
(2) Desire to eat - I usually experience this while I'm eating, it's the endorphin rush and I want to keep it going. Also I have a desire to eat when my stomach feels weird from food or stress or whatever - my solution is more food - I know this is definitely not normal. This one feels like a monster, just ravenous.
(3) Craving - this happens when I see something I want, or hear the word snack/breakfast/lunch/dinner, it triggers thoughts of the flavor from memory, and I want it. This one is probably the worst in terms of desperation.
What do you tell yourself when you have the desire to eat and/or a craving as opposed to true hunger?
With desire to eat, I can tell myself that I'm not really hungry so food won't solve anything, or if it's eating in excess, I can tell myself that I'm saving it for tomorrow, and that'll make me look forward to it, and leave enough so I won't be "hungry" tomorrow.
With cravings, I can usually tell myself to wait until the next meal or snack, or I'll track it for tomorrow, and by tomorrow, I'm usually over it.
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Post by luvvinlife on Nov 11, 2019 18:40:13 GMT
True hunger: A gnawing feeling in the middle of my stomach that refuses to be tamed by my thoughts.
Desire to eat: usually happens while I'm eating something that tastes really good or immediately after my evening meal is finished. I start roving around looking for something crunchy and/or sweet (that will satisfy some other desire since it clearly not hunger).
Cravings: I usually associate cravings with memories of specific occasions like Easter, Christmas, birthdays, and travel.
What do you tell yourself when you have the desire to eat and/or a craving as opposed to true hunger?
I've been telling myself that it's okay not to bother making the distinction between hunger and cravings or desire. "Go ahead! Enjoy. You've got room in your budget and if you don't you can make it up tomorrow." Since doing the review again, I've been able to say "Not now. You'll have another chance."
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Post by lani on Nov 11, 2019 19:00:16 GMT
True hunger: hunger pangs.
I can't really differentiate between cravings and desire. If I have the calories available I will allow myself a portion of what I'm craving/desiring. If I don't, I try to "oh well" it and try to think long term rather than giving into instant gratification. My problem is I can get away with going over my plan for a good long while before it catches up with me. Then I have to bear down. Like now.
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Post by bbbearsmom on Nov 11, 2019 20:14:15 GMT
My story about hunger is that before I joined WW in 2006 I was so scared of being hungry I ate all the time, I also was identifying other feelings in my body and deciding they were hunger. Started WW and it took a few months for my points to get low enough that I felt actual hunger between meals. What a surprise that was. I get hungry at certain times of day and if I'm home I wait until my next scheduled eating time. If I'm out and about I might eat a snack bar I keep in my purse. I do get a desire to eat. I'll be like "it would be nice to just eat right now (usually carbs)." Again when I'm home I pass up the urge or drink a seltzer. I do get cravings. Right now my cupcake cravings are low. Just a little while ago I was thinking I should appreciate that because when I have them they do occupy my mind. One help for me is I keep sweets out of the house.
Hunger: There are physical feelings in my body, also my thoughts and mood can change.
Desire: This is sort of a comfy feeling. Reminds me of when I use to make a date with a package of Pepperidge Farm cookies and eat them while I snuggled in a chair reading. This is a pleasant feeling.
Cravings: This is when I think about a specific food. Usually I've been triggered in some way. Sometimes the craving can be obsessive and I have to wrestle with it.
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ladymajky
Transcendent Member
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Posts: 871
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Post by ladymajky on Nov 12, 2019 15:40:00 GMT
What are the physical/mental cues you use to recognize the difference between (1) true hunger, (2) desire to eat, and (3) a craving? What do you tell yourself when you have the desire to eat and/or a craving as opposed to true hunger? I have been working on this. When I stand in the kitchen looking for something to eat, I have been trying to stop and ask myself what is going on.
- Has it been a long time since the last time I ate? If I'm truly hungry, then an apple will suffice.
- Did I just see something on TV that propelled me here? You sucker! You just got conned! Are you really going to fall for this oldest trick in advertising?
- Am I bored? Restless? Upset? If hunger is not the problem, then food is not the answer.
You don't always get everything you want, now do you? ?
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