Deleted
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Post by Deleted on Mar 11, 2017 2:05:59 GMT
Differentiate Between Hunger,Desire and Cravings
Hunger is when you have not eaten for a few hours and your stomach is growling or feels empty.
Desire is when you are not hungry but you want to eat anyway.
Craving can be emotional eating or feeling a strong urge to eat.
Take a day to monitor your hunger.
Before each meal or snack notice how your stomach feels and rate it on a scale of 0(not hungry)to 10(very hungry).
Stop about midway into your meal and notice how your stomach feels and rate that feeling using the same scale.
After you finish your meal rate the feeling in your stomach.
Twenty minutes after your meal rate your feeling again.Are you still hungry?Is it for a specific food or will any food do?If you aren't hungry and just want to eat because the food is there it is probably a craving or desire.
How do you decide if you are hungry,have a strong urge to eat or craving food?
Once I learn to tell the difference between hunger and craving,dieting will be easier.
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Post by Deleted on Mar 11, 2017 2:13:18 GMT
Some days are harder than others for me to tell the difference.If my IBS-C is really bad I don't get hungry so I just eat to be getting in most of my points or calories.DH normally wants to eat at certain times.So other than eating at a different time I eat when he does.I eat slowly and mindfully so I don't overeat and get that dreaded stuffed feeling.It's days like today when I'm just eating to make sure I eat enough to fuel my body and so I won't be extra hungry the next day.I do drink water in between meals so that normally does away with the craving or just wanting to eat.A walk or doing something else also seems to help get my mind off it.
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Post by surfgirl on Mar 11, 2017 9:40:50 GMT
Differentiate Between Hunger,Desire and Cravings Hunger is when you have not eaten for a few hours and your stomach is growling or feels empty.
Desire is when you are not hungry but you want to eat anyway.
Craving can be emotional eating or feeling a strong urge to eat.
Take a day to monitor your hunger. Before each meal or snack notice how your stomach feels and rate it on a scale of 0(not hungry)to 10(very hungry). Stop about midway into your meal and notice how your stomach feels and rate that feeling using the same scale. After you finish your meal rate the feeling in your stomach. Twenty minutes after your meal rate your feeling again.Are you still hungry?Is it for a specific food or will any food do?If you aren't hungry and just want to eat because the food is there it is probably a craving or desire. How do you decide if you are hungry,have a strong urge to eat or craving food?Once I learn to tell the difference between hunger and craving,dieting will be easier. Interesting...when I think about the motive for eating, I think when I eat off program, it's mainly for desire, because I don't really have cravings per se. I think it's more desire to 'just eat that thing because I want to'. Hmmm, maybe that IS craving? Not sure yet, but this really resonated with me. Gotta think more about it.
FYI, there's no way I can keep up with reading the book right now, workshop about to begin tomorrow evening, and prepping like mad right now. So I am just using the thread prompts to consider the topics. Will try to catch up with book reading on flight home since I will have like 17 hours to kill! Thanks to the thread starters for great prompts!
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Tammy
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Post by Tammy on Mar 11, 2017 13:23:35 GMT
surfgirl, You're doing fine. WTG not being all or nothing. Sometimes my hunger gauge doesn't work so well. There is actually a name for this "hypoglycemia unawareness" . Basically it means that the more you have hypoglycemia the less likely you are to notice hunger signals. The treatment for this is to avoid hypoglycemia by consistently eating on a schedule to avoid hypoglycemia. Over time, I've gotten better at noticing my hunger signals. I do think that Beck doesn't understand how many overweight people probably have this condition. On the old PP plan, I really tried to avoid going below my DP. I liked borntexan 's point about trying to avoid eating too little because IMHO that almost always does not end well. At some point you will take a bite of food and suddenly you will be ravenous and eat everything in sight. Once you get on a regular schedule of eating, you will become better acquainted with your hunger signals. And the great thing about 0 points f&v is that you can use the apple test - if an apple sounds good, then you are hungry. Now, I usually try fruit first. But sometimes that doesn't do it. Then I move to something like a little turkey on a low carb high fiber wrap or a small salad with a little meat. I always eat when I'm hungry. Helpful hint - chips or chocolate is never the solution for true hunger. If I find myself continually thinking about something like chocolate , then that is a craving and I find a way to work in a reasonable portion. On the train to Charlotte - we were lucky to get the train with good wifi!
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Post by jancanlose2016 on Mar 11, 2017 14:48:08 GMT
I'm having a hard time with this right now. When I was really seriously dieting one year ago I felt true hunger before each meal. I just dealt with it. Now I know that I feel true hunger by lunch time each day. I'm having difficulty with the desires and cravings especially between dinner and bedtime. I think my desire button has been turned on and I'm having a hard time turning it off. We've had an abnormally cold, wet winter this year here in central CA and I think that has brought out some desires for heavier comfort food. The rains have stopped at least for a few days and the weather prediction shows high 70s and low 80s this week, so maybe lighter food will call my name now. I've gained a few pounds and must lose them before my April weigh in. I'll be having my SIL come to stay with us for an unknown amount of time after she gets out of rehab for knee replacement surgery. I do not want having a 3rd person to prepare food for to derail me right now, so I must stay strong. I will be extra diligent paying attention to true hunger, desire and cravings for the next few days. I will continue to track at a losing weight point level and will conquer this problem!
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Post by bbbearsmom on Mar 11, 2017 17:06:19 GMT
(((Janet)))
Tammy: Interesting about the hypoglycemia.
I want to add two conditions: urge to portion creep, and "winter's urge to eat more." For me those need to be added to desire, cravings, and hunger. I also seem to have two types of hunger. There is one feeling I get after I've had carbs and with that I feel I must eat. Later in the day when I've eaten things other than carbs I feel what may be true hunger. With that I sometimes put off eating until I tell myself I've gone too long. With that I can understand how people can get interested in something and not bother to eat.
My schedule pretty much takes care of my hunger. Don't know if I get the "desire" to just eat although I think that relates to my winter condition. Haven't had cravings lately.
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Post by surfgirl on Mar 12, 2017 5:28:38 GMT
Tammy,in reference to your comment about fruit, about last night we were in the workshop room prepping for something and it was so late and I was so stressed out but we hadn't eaten since lunch - which was an individual serving of vegetable lasagna, so I didn't need to have dinner per second - but I needed something to keep me going cause I felt like I was gonna pass out so I just ordered a bowl of fresh fruit salad and they brought me a cereal bowl of chopped melons and it was fine I was more than enough and I realised that I too am going to just reach for fruit right now when I'm traveling when I'm in a situation where I just really need to eat something because at least being on BP I know I'm eating 0. In that moment and I'm learning that you can satisfy what I used to consider an urgent meeting situation. So...GO FRUIT!
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Post by gypsie5 on Mar 29, 2017 8:45:10 GMT
Informative posts!!!
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