lizlor
Transcendent Member
Posts: 1,159
|
Post by lizlor on Nov 17, 2020 17:49:47 GMT
Day 18
Change Your Definition of Full
Beck says: Your definition of fullness might be part of the reason you gained weight in the first place or have had difficulty losing weight.
Once I change my definition of fullness, dieting will be easier.
Break the Connection
In order to lose excess weight and keep it off, you must break the connection between overfullness and normal fullness. To do so, you’ll need lots and lots of experiences of eating to normal fullness and saying to yourself, This is great that I’m stopping now. You’ll then begin to associate overfullness with feeling abnormal. Once you change the connection, you’ll struggle so much less and feel so much less deprived.
Tips to try:
1) For a month, after each meal, ask yourself, Could I easily go for a moderate to brisk walk? If you’re not sure whether or not you can, try it.
If the answer is yes, tell yourself, Good, then I’m experiencing normal fullness.
If the answer is no, tell yourself, This is what overfullness feels like ... It’s not normal ...
At my next meal, I’m going to make sure I don’t put too much food on my plate.
2) Every time you’d like to overeat but don’t, give yourself credit. You might say, for example, It’s great that I’m exercising my resistance muscle.
If you’re triggered to overeat, remove the triggers. For example, if you’re serving yourself a family-style meal, move the serving dishes to the side of the table away from you after everyone has taken portions.
3) If someone serves you too much food, move the extra amounts to the side of your plate. Get another family member to put away leftovers, as well as clear and scrape the dishes.
4) Respond to your sabotaging thoughts. When you’ve finished what you planned to eat, you might think, Oh, I really want to eat more. If so, tell yourself, No, I’m normally full ... I want to be thinner, so I’m going to stop eating now.
Do any of these tips speak to you? What tips have worked best on your weight loss journey?
|
|
|
|
Post by bbbearsmom on Nov 17, 2020 18:11:40 GMT
Being full is a little uncomfortable for me. Being overly full is really uncomfortable for me. This has happened a couple of times when we went out to eat and I tried to eat as much as my husband was eating. To monitor my fullness I have to pay attention to it and then start conversations with myself to get me to stop eating. Sometimes this goes bite-by-bite because I want to keep eating but I know I'm full. When I started losing weight I had to get use to recognizing when I was satisfied and learn to trust that it was enough food until the next meal or snack.
|
|
|
|
Post by cathygeha on Nov 18, 2020 7:19:00 GMT
I am sitting here contemplating...is the word "full" the one to use or is "satisfied" better? I was thinking about a gas tank and how the car runs equally well until it begins to sputter but have also heard that cars, with dirty tanks at the bottom - happens here due to the gas quality - need to have a tank half-full most of the time. Not sure how that relates BUT I think we should not deplete our tank and have a clue when we are at the point where if we eat one more bite there will be overflow. I don't know if we should work on "half-full" all the time but if lions were to be chasing us half-full might not be all bad.
So...thoughts...aside...
Do any of these tips speak to you?
* Could I easily go for a moderate to brisk walk - I like this one...and when I asked myself this morning the answer was yes and I will be walking soon 
* Every time you’d like to overeat but don’t, give yourself credit ~ Being aware of this would be something I could try to do * I don't let others serve me food OR ask them to give me less/more...or have in the past. Not eating out or going out but could remember this for another time.
* I don't know if a hankering for more of something tasty would be nipped by telling myself I was normally full BUT I think that I could assess after I have had a serving and be honest with myself...then perhaps get up and leave the table for a bit to see before requesting more?
My husband and I serve ourselves and leave the food in the kitchen so if I want more and have more it is a decision I make...and I am doing my best to assess my satisfaction level before returning to the kitchen.
What tips have worked best on your weight loss journey?
* Serving a measured amount that will see me OP and within points for the day * Starting with a small portion, eating it, assessing satisfaction, then having or not having more if I am still truly hungry * Using smaller plates, ladles, spoons, etc * Eating Power Foods (from the old Core terminology) sees me satisfied more easily with less food than eating processed foods
|
|
|
|
Post by mac on Nov 18, 2020 13:01:37 GMT
How do the above tips speak to me:
1. I eat several small meals spaced throughout the day to keep my blood sugar levels normal. I pre track my meals the night before to plan these small meals so usually I don't overeat but there are times when I am still hungry. I could ride my air dyne bike after eating my meals most days.
2. I use the same small bowl to judge my noon and evening meal by filling it 1/4 full with protein, 1/4 full with carbohydrates and half full with vegetable /fruit, this bowl makes it easier to curb byovereating and get in my daily food groups. For breakfast I eat oatmeal with milk and a half cup of fruit because the oatmeal keeps me full longer and also controls my cholesterol numbers so I don't have to take medicine!
3. I usually serve myself but when my son serves me too much food we pack it up and I bring it home for another meal. I never eat family style but fill my small bowl and put food away in refrigerator before I eat.
4. Sabotaging thoughts - somedays I'm still hungry after eating my portioned out food but always remind myself of the 20 minute rule - usually I wait the 20 minutes and the hunger passes.
My summary of the four tips above explain what works best on my weight loss journey.
*** For yesterdays lunch I did leave four bites of meatloaf for supper. It really didn't bother me unless I thought about it because the eating of several small meals a day keeps my blood sugars on an even level.
Wednesday -Â 12 days off sugar!
🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️🤸‍♀️
|
|
|
|
Post by lani on Nov 18, 2020 17:15:47 GMT
I draconianly (a word?) eliminated all snacking to address my current weight creep. I was concerned I would be missing my cheesy snacks, but it has been no problem whatsoever. The only difference is I am experiencing hunger again which I have no problem with. The only challenge is mental; I had gotten into the habit of grabbing a little something kind of willy-nilly throughout the day.
So in regard to feeling full, I had gotten used to feeling fuller than when I'm in full weight-loss mode, and now I'm getting used to feeling a bit hungry more often, but lighter and more energetic.
Feeling overly full never bothered me that much before I started monitoring it doing Beck. I would have a decreased appetite the next day that would compensate. Except when I was actively using food to cope with depression - that was a whole 'nother animal. I would gorge every day trying to numb out.
|
|
|
|
Post by bbbearsmom on Nov 18, 2020 17:40:30 GMT
mac, Congrats on the 12 days without sugar.
|
|
ladymajky
Transcendent Member
220/169/150
Posts: 871 
|
Post by ladymajky on Nov 18, 2020 21:40:00 GMT
This topic is one of the reasons I was needing a Beck refresher. I was back in the habit of eating and eating until I was over-full. I think to a great extent I have been eating to fill up the emptiness left by the passing of my DH. This chapter reminds me that I need to get a grip on my eating and deal with my grief in a more healthy way. If I don't stop eating when I am full, I will just be fat, and still grieving.
I needed to hear again all the the tips and reminders and suggestions to help me realize that I am full and I can stop eating now.
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
Stopping the ACTION of eating is a TOOL for the ACTION phase
The HUNGER TRIGGER needs a re-set: it registers a false “still hungry” and starts a new Chain of Events
HUNGER TRIGGER Re-set:
* Feel the “SIGH”
* Remove ENVIRONMENTAL TRIGGERS that spawn more eating (sight and smell of available food)
* Create EMOTIONAL TRIGGERS that start a non-eating Chain (give myself credit for stopping)
* Create HELPFUL THOUGHTS (I want my “whys” so I’ll stop; I can still enjoy my social experience away from food)
|
|
lizlor
Transcendent Member
Posts: 1,159
|
Post by lizlor on Nov 19, 2020 2:53:41 GMT
When I’m not following Beck steps, my eating and drinking habits are all over the place with mindless eating, no tracking and no planning and pre-Covid, gatherings became food free for all’s. Overfullness prevailed.
With planning, tracking and preparing, this chaos is eliminated and I eat sensibly and experience normal fullness. What works for me is knowing what I can or can’t have for each meal and being on board with the process. My husband and I dissect the MFP #’s because we know if we stick to them, weight loss will occur.
My whys are:
1. Healthy lab results
2. Healthy weight and BMI
3. Improved fitness
4. Happy with self image
5. Enjoy shopping my closet
Recently I’m focusing on wanting to be able to shop my closet. And overfullness will not allow that to happen.
|
|
