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Post by bbbearsmom on Nov 18, 2019 0:38:30 GMT
Monday, 11/18
Day 18 – Change Your Definition of Full
Beck says that ideally, we should eat until we are full or mildly full. The problem is people have gotten used to being overly full and don’t recognize normal full. Beck gives three reasons why you might eat pass normal full:
You just want to keep on eating to be eating.
When food is around you and is available you have difficulty taking your attention off of the food.
You are scared about being hungry before the next time you can eat.
If you eat to being overfull you need to learn to recognize being normally full. Beck has suggestions for that:
Beck uses a test to determine if you are overfull. It is asking yourself if you could take a moderate to brisk walk after meals if you can’t you’ve eaten too much. Remember how you feel and that this is overfull and plan on not eating so much the next time. If you can go for a walk give yourself credit for eating to normal fullness.
Every time you would like to overeat but don’t give yourself credit for exercising your resistance muscle.
If something triggers you to overeat do something about the triggers. If seeing the food triggers you get away from the food.
Respond to sabotaging thoughts you have about overeating.
If you are worried about being hungry remember that you can handle hunger and cravings.
How do you do with your feeling of being full?
Do you have problems where you want to just keep on eating, have difficulty turning your attention away from food if it is all around and available like at a party, have a fear of hunger?
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Post by bbbearsmom on Nov 18, 2019 0:39:58 GMT
I like to say: eat until satisfied. Satisfied (they say) is when your stomach is neutral. You are no longer thinking about hunger but you haven't gone over to feeling full/overly full. My meals have been measured out for so many years they match the amount that gets me to satisfied. I do feel full after my big salad at night from all of the raw veggies. I work on monitoring my fullness when I'm eating away from home, and work on not eating pass fullness. If I'm on a trip my fear of hunger can come into play and I'll keep eating more because I'm concerned about getting hungry before we have a chance to eat again. I'm pretty good at parties and events where there is a lot of food around. Sometimes I get away from the food so I'll stop picking.
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Post by cathygeha on Nov 18, 2019 7:00:23 GMT
How do you do with your feeling of being full? I know when I have eaten enough and when I have eaten too much. I think that the idea of being able or unable to go for a brisk walk is a good measure, perhaps. I thought that the idea of 'Normal full" was weird because that might be one thing for one person and something entirely different for someone else. I *know* when I am satisfied but don't always clue in or quit...even when I have reached that point
Do you have problems where you want to just keep on eating, have difficulty turning your attention away from food if it is all around and available like at a party, have a fear of hunger? Sometimes...if it is delicious...and I don't get it often...I will even push myself to finish whatever it is. Sometimes it is there so I nibble. Just depends.
If I am in the right mindset I am on the right track. If my mind is not in the game then I am not in the game (eating right).
The last few days I have been trying to figure out the new programs and as I have never done a smart point based WW program and don't believe in the food penalty idea and I pick up when I see the points variations I am leaning toward either Core/SFT, old fashioned exchanges or something like that. I can see maybe going back to one of the first points plans (1998/9) or using GHG's/exchange/divide the plate and a healthy food list and not counting at all...
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 18, 2019 14:34:21 GMT
Do you remember the sigh? The theory is that when you are full, your body gives an involuntary, but noticiable, sigh. If you are paying attention, you will detect the sigh, you will understand that your body is trying to tell you something important, and YOU WILL OBEY.
The keys to this invaluable little signal are that 1) you have to be paying attention, and 2) you have to OBEY.
I can detect the sigh if I'm paying attention. It is not all that subtle. I don't always remember that the sigh is a signal for something important. And I don't always OBEY. But I just have two more bites on my plate. But this is so good. But the others at the table aren't finished yet. But I haven't had desert yet! But.... But..... But......
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Post by lani on Nov 18, 2019 16:18:23 GMT
I almost always want to keep eating. Eating is a sensual pleasure for me and I love it. I am not that influenced by fullness, I can take it or leave it. Most of the time I can stop at what Judy called neutral. However, if I eat past neutral I don't feel horrid physically, just disappointed in myself. I have managed to learn to stop before being full blown stuffed.
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Post by surfgirl on Nov 18, 2019 19:41:59 GMT
Do you remember the sigh? The theory is that when you are full, your body gives an involuntary, but noticiable, sigh. If you are paying attention, you will detect the sigh, you will understand that your body is trying to tell you something important, and YOU WILL OBEY. The keys to this invaluable little signal are that 1) you have to be paying attention, and 2) you have to OBEY. I can detect the sigh if I'm paying attention. It is not all that subtle. I don't always remember that the sigh is a signal for something important. And I don't always OBEY. But I just have two more bites on my plate. But this is so good. But the others at the table aren't finished yet. But I haven't had desert yet! But.... But..... But......^What she said!^ |
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 19, 2019 14:25:37 GMT
I love feeling full. I want to eat and take a nap in the shade. Like a lion in the savannah. But they starve for days/weeks in between so their eating plan is not going to work for me.
I really want to keep eating, especially when it's good. I tend to eat faster when I get fuller, so I really have to slow down and eat mindfully to fight that.
I don't have problems at parties (because of "No choice" I tell myself I'm done and that's the rule - I'm done).
I do have fear of hunger, but I have done the hunger tolerance exercise so I remind myself of that, and I carry a snack in my purse. Nothing to worry about! (at least that's what I tell myself - not sure if I believe it just yet)
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