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Post by bbbearsmom on Nov 11, 2021 0:10:22 GMT
Day 11 –Differentiate Between Hunger, Desire, and Cravings
This is a biggie!!!
Hunger: when you have fasted for several hours, and your stomach is empty.
Desire to Eat: not being particularly hungry but eating because food is around.
Craving: physiological and emotionally intense urge to eat.
Beck reminds us that it can take up to 20 minutes for our satiety to reach our brains from our stomach.
Beck wants us to monitor these feelings for a day before, during, and after we eat.
Tell us about your experience with hunger, desire to eat, and cravings and how you handle them.
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Post by bbbearsmom on Nov 11, 2021 0:15:07 GMT
With hunger I sometimes eat extra because I don't want to put up with it, other times I'm fine with it. It depends how out of sorts I feel. I seem to be able to put up with hunger more towards the end of the day. Sometimes I get the desire to eat just to be eating. This seems to happen more in the colder months. Haven't had cravings in a while. Lately I've done well with them if I have them. What helps is I don't bring sweets home and I won't make a special trip to go out and get what I'm craving. Currently there is something in the house my husband brought home that I've had problems with before. We'll see how it goes this time.
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Post by mac on Nov 11, 2021 11:23:08 GMT
Tell us about your experience with hunger, desire to eat, and cravings and how you handle them.
* I follow the structure of a hypoglycemia diet so I don't experience a lot of hunger or desire to eat because I plan three meals a day with three snacks. My problem has been cravings for sugar food and the cravings are much less with the diet and times I eat a day. Every so often I allow myself a treat outside my house which is planned ahead in my WW food app and journal. This works for me as I'm at goal and maintaing my weight. I love all the benefits of being at goal so will work to continue above program.
I get so much excellent support with the new plan in my virtual workshops with Josh D, Michael G and Tony G, all great coaches!
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Post by cathygeha on Nov 11, 2021 14:15:16 GMT
Tell us about your experience with hunger, desire to eat, and cravings and how you handle them.
Hunger: I usually know the difference but when hungry i am lightheaded, stomach growls, and I get Hangry...I do my best to find something points-friendly where I am and EAT
Desire to Eat: This can just happen any time any place...can be triggered by an odor, memory, place, whatever. If I am not HUNGRY then I will do my best to move on...might assess to see if I could be hungry...might have a zero point snack
Cravings: These are usually not food related and most likely socially, emotionally triggered...It is usually EASY to avoid them during the pandemic as none of the craved items are actually available.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 11, 2021 16:51:58 GMT
Back to our simple and elegant chain process model:
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
We don't want to eat on auto-pilot, so our goal is to interrupt the chain somewhere between TRIGGER and ACTION. Beck gives us lots of tools for doing that. The first place to start is with the TRIGGER.
* If my TRIGGER originates in my body (lightheaded, growling stomach), I am probably truly HUNGRY. The best response ACTION is probably eating.
* If my TRIGGER originates in my environment and my mind (see food on TV, read about food in a magazine, listen to someone else talk about food, see food sitting on the counter), I am probably going to CRAVE whatever it is. The best response ACTION is application of one of Beck's anti-crave strategies. NOT eating.
* If my TRIGGER originates from my social and emotional setting (food pushers, anger, frustration, boredom), I probably DESIRE food as an inadequate coping mechanism. The best response ACTION is identifying and dealing with the real, underlying problem.
If hunger is not the problem, then eating is not the solution.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 11, 2021 17:08:03 GMT
Hunger: not usually an issue and easily remedied if yes. Although I usually feel hungry at bedtime if I’m on a good track and just ignore those signals knowing I will eat breakfast in the morning.
Desire to Eat: fairly easily triggered but countered with: am I really hungry? No. What else can I do? Drink water or tea. Wait before eating again.
Cravings: sometimes just instant satisfaction based, i.e. desire for sugar or carbs and so called comfort foods. But more likely the cause is seeing/eating food as a solution for some form of uneasiness, be it boredom, dissatisfaction or stress. Tougher nut to crack because cravings sometimes feels like a runaway train. Trying to learn to stop at the TRIGGER, pause to acknowledge the THOUGHT and be in the moment to be able to make a DECISION to arrive at a beneficial ACTION.
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Post by bbbearsmom on Nov 11, 2021 17:32:57 GMT
mac, When I do a virtual meeting I do one with Tony G., he's great. ladymajky, Great post today.
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Post by mac on Nov 11, 2021 18:32:05 GMT
bbbearsmomJosh is the best coach they have, he was on for two hours explaining and answering questions on the new plan, excellent coach, the other two are also very good!
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Post by surfgirl on Nov 13, 2021 21:52:20 GMT
Back to our simple and elegant chain process model: TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
We don't want to eat on auto-pilot, so our goal is to interrupt the chain somewhere between TRIGGER and ACTION. Beck gives us lots of tools for doing that. The first place to start is with the TRIGGER. * If my TRIGGER originates in my body (lightheaded, growling stomach), I am probably truly HUNGRY. The best response ACTION is probably eating. * If my TRIGGER originates in my environment and my mind (see food on TV, read about food in a magazine, listen to someone else talk about food, see food sitting on the counter), I am probably going to CRAVE whatever it is. The best response ACTION is application of one of Beck's anti-crave strategies. NOT eating. * If my TRIGGER originates from my social and emotional setting (food pushers, anger, frustration, boredom), I probably DESIRE food as an inadequate coping mechanism. The best response ACTION is identifying and dealing with the real, underlying problem. If hunger is not the problem, then eating is not the solution. *claps in deep appreciation* This was great and spot on!
All I can add is that normally when I go off road eating, it's usually out of boredom, so it's not a physical thing, it's a mental thing. The last few nights I was thinking of toasting a piece of cinnamon break for dessert but I held off knowing that I didn't really NEED it.
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