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Post by Deleted on Mar 12, 2017 2:18:19 GMT
Practice Hunger Tolerance
Beck recommends sometime in the next week to purposefully skip lunch.This exercise is meant to show us that we can tolerate feeling hungry and we will be able to turn our attention to other things.She goes on to say hunger is not an emergency.She does advise against trying this if you have a medical condition such as diabetes or any other condition that requires you to eat at certain times.
This exercise is meant to show us that we don't have to eat just because we are hungry.If you think this will be challenging pick a day when you are busier or have things to keep your mind off food.
She also suggests that every hour you chart how much discomfort you have had by not eating lunch.On the day you choose eat breakfast and then purposely wait until dinner to eat again.At the normal time you eat lunch figure out how uncomfortable(not how hungry)you are and rate it on a scale of 0-10.
It is important that we are able to distinguish between need and want when it comes to eating.
Once I get over my intolerance of hunger,dieting will be easier.
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Post by Deleted on Mar 12, 2017 2:26:58 GMT
I know some people do intermittent fasting where they either fast for 16 hrs and only eat 8 hrs out of the day or some do a 5 day on 2 day off fast.
Where I can see where this Beck experiment can be of help distinguishing whether you are truly hungry or just want to eat I didn't do this experiment in the last review and I don't plan on doing it this time around either.I realize eating is not an emergency and I realize I don't have to eat just because I'm hungry or it's time to eat.I think I can better use my time and energy on working on smaller portions at every meal and learn to recognize when I am first comfortably full and stop eating before I get that full/stuffed feeling.I also know that I don't have to have snacks and can always cut back there.
Everyone may not track but I do and I have days where I can't get in enough SP or calories and I think I need to work on that instead but I am encouraging anyone who wants to do this exercise.
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Post by linda72 on Mar 12, 2017 15:13:15 GMT
I have done this 2 or 3 times in the past. It showed me that eating can be delayed for awhile. It's not imperative that I eat as soon as I think I should. I can often stall my eating by drinking water or by getting involved with a project. This has helped me when I think I want something to eat and I realize I'm not really hungry, I just want to eat. I have also done the 16 hour fasting without any ill effects.
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Post by bbbearsmom on Mar 12, 2017 15:46:44 GMT
Becky: Great photo!!!
I have done this twice with different results. I have psych issues with getting hungry partially from low blood sugar and one time I did this I had the hungry-angries very badly but the next time that didn't happen. When I have to be around people I make sure I eat because I never know if I will get to the point where I will have difficulty interacting with people. I'm not doing this today. Everyday I get hungry towards the end of the day and live with it for a while because I'm getting things done.
I think this exercise is helpful. I think all the work Beck does on getting us to recognize true hunger and our other reasons to eat and how to manage all of them is a big key in being successful.
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Tammy
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Post by Tammy on Mar 12, 2017 18:00:20 GMT
I've done this exercise in a negative way. I have a history of fasting to lose weight which was not maintainable. I don't allow hunger to be an excuse for poor eating. However, hunger is not a good strategy for me. I also have hypoglycemia. Right now on the train I have turkey but no mayo and a hard boiled egg but no salt. I also have chocolate. I'm a little hungry, but making good decisions.
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Tammy
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Post by Tammy on Mar 12, 2017 18:12:48 GMT
Went with the hard boiled egg. I intended to pick up some yogurt and blackberries before we left, but we were running a little late. That would have been optimal.
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Post by Deleted on Mar 12, 2017 19:50:47 GMT
I don't eat right when I get hungry.I drink lots of water between meals so I can often delay eating when I first get hungry and I do delay it.There are days when we are in town for a few hours and we don't get to eat until around 2:00 and we had breakfast at 7-7:30.I also find that working out at Curves or going for a walk will take away that hungry feeling.With my digestive issues I just don't think it would be healthy for me to skip a meal.I do eat much smaller portions than I used to so there are days I don't get in enough points or calories so I don't see the portion creep on food anymore but I need to maybe add in some higher point foods or foods with more calories. Thanks for the compliment bbbearsmom.
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ladymajky
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Post by ladymajky on Mar 12, 2017 21:40:54 GMT
I've done this Beck fasting exercise several times in the past. Enough to prove to myself that hunger is not an emergency--most of the time. I have noticed that when events overtake me and I don't have an opportunity to eat and miss several meals, I can easily go past hungry into a state of not being able to make decisions about food or to feed myself. I have to tell DH to feed me something, anything, whatever just to bring me back to where I can think for myself. Does this make sense to any of you? It's a very strange feeling, and I don't like it at all.
Recently I've been making a point of following up on Tammy's comments to choose protein rather than something else of the same point value. I've been going for more Greek yogurt, HB eggs, turkey/tortilla roll-ups. (I can't eat peanut butter and nuts are a trigger for me, so I don't go there.) I've also been trying to monitor my hunger feelings more closely, and stop eating sooner. I'm another with a broken hunger-detector, so I try not to rely on it too much.
Usually my "hunger" and "cravings" (yesterday's topic) are due to boredom or antsy-ness rather than food deprivation.
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Post by linda72 on Mar 12, 2017 22:12:37 GMT
ladymajky Great new picture of you! I also am trying to go to protein when I feel hunger and I think it's helping.
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Post by bbbearsmom on Mar 12, 2017 23:28:25 GMT
Carol Ann: Great picture. I understand how you get when you get too hungry, although I can't imagine missing a couple of meals. I basically eat all of the time.
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Post by jancanlose2016 on Mar 13, 2017 0:46:15 GMT
While I know I can go hungry for awhile, it seems to make me cranky then want to eat everything in sight. I'll probably not try this experiment. When I do get too hungry I try to go for protein, usually a laughing cow wedge and some Hormel turkey pepperoni. If I do that I can avoid a carb binge.
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Post by Deleted on Mar 13, 2017 2:07:07 GMT
While I know I can go hungry for awhile, it seems to make me cranky then want to eat everything in sight. I'll probably not try this experiment. When I do get too hungry I try to go for protein, usually a laughing cow wedge and some Hormel turkey pepperoni. If I do that I can avoid a carb binge. That is why I like SP.I can eat protein and be satisfied and not eat so many carbs I go into a carb coma.
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