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Post by bbbearsmom on Jul 17, 2021 23:31:34 GMT
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 Jul 17, 2021 23:37:32 GMT
I am relearning this. I've been eating until full instead of just to satisfied, especially in the evening. I've done portion creep on my portions. Right now I'm working on going back to my old portions. My sabotaging thought lately has been to go ahead and eat. In the evening I want to feel full so I overeat. I'm in the process of changing my "clean plate" mentality.
If I'm at a party and there is food all around I move away from the food so I'll quit eating. I have a fear of getting hungry and will overeat because of that. Lately I've just been in the "eat more" mode.
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Post by surfgirl on Jul 18, 2021 23:01:57 GMT
I think for me, I eat good food, healthy food, and I eat too much of it. I think that's because I eat too fast, so I need to SLOOOOOOOW dowwwwwwn. I keep forgetting to use my Take 3 Bites, take a sip, take a breath. I need to remember to check my phone before I eat to remind myself of that.
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lizlor
Transcendent Member
Posts: 1,152
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Post by lizlor on Jul 18, 2021 23:51:10 GMT
On pizza night, I eat pizza too fast, get too full and don’t like that feeling. Last night I took a walk on a full stomach and it was tougher. So I know what overfullness is and would like to transition to satisfied. This works well when I know what and when my next meal is. I think also I’m done with pizza for a while. It’s really my husbands treat meal and I’d rather have something else.
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 19, 2021 1:41:39 GMT
I like feeling full. There are levels of full. Overfull to the point of pain, I don’t enjoy anymore. But the fullness level before that I like. It’s definitely not brisk walk level though. So I need to work on this.
I enjoy food. If it’s tasty, I want to keep enjoying. If there’s a big selection, I want to try it all.
When I did this correctly in my previous thin life, I was just super picky.
I’m willing to do this again.
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Post by mac on Jul 19, 2021 1:54:09 GMT
How do you do with your feeling of being full? * I dislike feeling full. I like counting points as usually I don't feel full but comfortable.
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? * I don't eat sugar foods at home because if I eat something like the celebration cake I want more, I do have a fear that this kind of eating will cause me to gain my weight back as in the past.
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Post by cathygeha on Jul 19, 2021 10:25:44 GMT
How do you do with your feeling of being full? Not sure? I think I sometimes eat when NOT full but usually keep points in mind and that influences whether I eat more or not. BUT now that I am starting back on Core that may change?
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? It has been so long since I have been in a social situation that...I don't know. That said, last Wednesday there were nuts and fruit and I didn't take any of the nuts and only one piece of fruit so?!?!?!
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