|
|
Post by bbbearsmom on Jul 12, 2020 23:03:49 GMT
Monday, 07/13
Day 13 –Overcoming Cravings
This is a big one for most of us and is a good example of the resistance muscle versus the giving-in muscle.
Beck says you can always resist cravings and they will go away on their own. She wants you to keep a “Cravings Rating Chart” to monitor your cravings as an aid to learning to resist them.
She also lists Anti-Craving Strategies:
Mindset Techniques
Label it.
Stand firm.
Don’t give yourself a choice. (This is where "NO Choice" comes in.)
Imagine the aftermath of giving in.
Remind yourself why you want to learn to withstand cravings.
Behavioral Techniques
Distance yourself from the food you crave.
Drink a no- or low-calorie beverage.
Relax.
Distract yourself.
She includes a “Distraction Activities Chart” for you to monitor the distractions you try and how well they work for you.
How are you doing with cravings? Share some of your experiences with cravings, good or bad.
|
|
|
|
Post by bbbearsmom on Jul 12, 2020 23:06:48 GMT
I do get cravings. They are usually for something sweet. I've been having one for a piece of cake from a bakery/restaurant near me. What is saving me right now is I usually don't go out to get food. I still might give in, not ready to say a firm no yet.
|
|
lizlor
Transcendent Member
Posts: 1,159
|
Post by lizlor on Jul 13, 2020 5:30:41 GMT
Cravings and mindless eating are a problem for me. I am going to note thoughts as suggested. Usually it’s the junk that lying around in my mom’s apt.
going to use: no choice, picture aftermath of giving in, and distraction. Awareness key.
|
|
|
|
Post by cathygeha on Jul 13, 2020 11:48:15 GMT
Cravings are not a big problem for me at the moment. We don't have anything in the house that I would crave and also eating "healthy" unprocessed foods makes it a lot easier.
I was thinking that sometimes I don't WANT to conquer cravings...I like the food/beverage and want to work it into my day or want to binge from time to time and am not really sure what that says about me. THAT said...it is much easier not to have something if a craving crops up if that item is not readily available.
|
|
|
|
Post by luvvinlife on Jul 13, 2020 13:00:04 GMT
I haven’t had any cravings lately. Wine usually led to chips and pretzels. I made a new rule that if I have wine I’m not having the chips. It’s one or the other. Choices. Pizza is something I want from time to time. I don’t really classify it as a craving. I plan it into my day and then I look forward to it and enjoy it.
|
|
|
|
Post by lani on Jul 13, 2020 15:05:20 GMT
I don't class it as cravings. It seems more like desire to eat which I can bat down if I really want to, or indulge until the scale tells me otherwise.
|
|
|
|
Post by bbbearsmom on Jul 13, 2020 16:09:28 GMT
it is much easier not to have something if a craving crops up if that item is not readily available. This helps me so much. It would be such a struggle if I kept sweets in the house. or indulge until the scale tells me otherwise. I do this too sometimes, although I also counter cravings by reminding myself how much I dislike it when the scale goes up. |
|
|
|
Post by lani on Jul 13, 2020 17:54:15 GMT
I do this too sometimes, although I also counter cravings by reminding myself how much I dislike it when the scale goes up. But when you weight daily, the scale is gonna go up and down, so my mission is to not get freaked out when it goes up. I can see it if you're weighing weekly. |
|
|
|
Post by bbbearsmom on Jul 13, 2020 18:58:42 GMT
lani, Oh I wait awhile to get freaked out. It takes awhile to see a real gain show up. From day to day I don't worry about it but I pay more attention to my weekly but even then it takes me two to three weeks to decide it is a real gain (more than two pounds).
|
|
|
|
Post by surfgirl on Jul 13, 2020 19:22:58 GMT
I don't get a lot of cravings per se, mostly it's mindless eating because I'm bored or trying to procrastinate doing something I should be doing. But when I feel like snacking, I'm going to try drinking a full bottle of water and see if that fills me up to the point where I lose the desire to eat anything.
On a side note, I'm looking forward to lizlor leading starting Thursday, and I'm up the week after that, so bbbearsmom can take a well-deserved break from leading! Thank you Judy for always showing up for us here...It seemed like a good day to say THANK YOU! |
|
|
|
Post by lani on Jul 13, 2020 19:55:03 GMT
Thank you Judy for always showing up for us here Double ditto for that. |
|
|
|
Post by bbbearsmom on Jul 13, 2020 20:49:52 GMT
|
|
|
|
Post by luvvinlife on Jul 13, 2020 21:26:38 GMT
Thank you Judy for always showing up for us here Double ditto for that. Heart full of gratitude from me too bbbearsmom,. |
|
|
|
Post by bbbearsmom on Jul 13, 2020 21:37:08 GMT
luvvinlife, Thanks. My Monday evening weigh-in result for my meeting is: I maintained. I was surprised, expected it to go up.
|
|
