Guest guest Posted February 16, 2011 Report Share Posted February 16, 2011 Hello all! I wanted to bring this back... we were going through the episodes starting from the beginning and i believe we stopped at Seven. This episode is about the Naturally Slender Eating Strategy. suggests keeping an Hunger Diary (HD) (if you don't know what i'm talking about, listen to the episode! it's a good one I did that for a while... probably around a year ago.. and do not really want to do it again. For the past while, I've been doing a very " good " job tuning in to my hunger and eating when my body needs food... i do not tend to overeat at meals... my main issue is the negative thought process that can eventually lead to a binge. I am grateful for the HD and think it is positive. half of it is just describing your food choices (taste, texture, etc)... which can be fun! anyone keeping the HD consistently?? i'm sure people would love to here about it. As for me, I have had only one binge in the last ten days.. and that's really goot!! i still count calories which is something i am wanting to move away from. kinda annoying, but i'm seeing/feeling how it can trigger a binge (restrict, rebel, etc).. i have Faith that the numbers will not be a part of my life for always. Thanks for reading, Avie -- Avie Linden University of Michigan - Anthropology Program in the Environment, History of Art 248.535.0521 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 16, 2011 Report Share Posted February 16, 2011 On Wed, Feb 16, 2011 at 10:38 AM, onewhorled <onewhorled@...> wrote: > Hello all! I wanted to bring this back... we were going through the > episodes starting from the beginning and i believe we stopped at > Seven. > > This episode is about the Naturally Slender Eating Strategy. > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > talking about, listen to the episode! it's a good one I did that > for a while... probably around a year ago.. and do not really want to > do it again. For the past while, I've been doing a very " good " job > tuning in to my hunger and eating when my body needs food... i do not > tend to overeat at meals... my main issue is the negative thought > process that can eventually lead to a binge. I am grateful for the HD > and think it is positive. half of it is just describing your food > choices (taste, texture, etc)... which can be fun! > It is? I must have missed that part. I thought it was just stating your level of hunger...? Good job on the process! Eldred -- VISA is everywhere you want to be! Except out of debt. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 16, 2011 Report Share Posted February 16, 2011 On Wed, Feb 16, 2011 at 10:38 AM, onewhorled <onewhorled@...> wrote: > Hello all! I wanted to bring this back... we were going through the > episodes starting from the beginning and i believe we stopped at > Seven. > > This episode is about the Naturally Slender Eating Strategy. > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > talking about, listen to the episode! it's a good one I did that > for a while... probably around a year ago.. and do not really want to > do it again. For the past while, I've been doing a very " good " job > tuning in to my hunger and eating when my body needs food... i do not > tend to overeat at meals... my main issue is the negative thought > process that can eventually lead to a binge. I am grateful for the HD > and think it is positive. half of it is just describing your food > choices (taste, texture, etc)... which can be fun! > It is? I must have missed that part. I thought it was just stating your level of hunger...? Good job on the process! Eldred -- VISA is everywhere you want to be! Except out of debt. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 > > I do overeat at meals though. If I have spent time cooking (which I love doing) and served it up, it seems a shame to stop eating part way through the portion, especially when it is healthy stuff. I know I should do smaller portion sizes, but somehow it only seems worth cooking if it fills the pan a bit! > Are you cooking just for yourself? Have you tried using smaller plates? The theory is that it tricks your mind into realizing you've had a lot of food. If you have a big plate but only fill half of it, the mind thinks you haven't had enough... Eldred Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 I started tracking my hunger level about four days ago. I am going to keep with it. My insight about it right now is that I am still having a very hard time feeling my hunger cues. When I put my hand on my stomach and tune in to what it feels I am very often clueless. It doesnt feel like a number. I do know when I have eaten a healthy portion for breakfast (and at breakfast I never feel anything in my stomach - it seems to need nor want anything) I do feel hunger at lunch....unfortunately it feels like after I eat a healthy portion for lunch I actually " feel " hungrier right after lunch. I am making a real effort to eat regular meals and try to be very mindful about it. I have also noticed when I skip too many meals or I eat food that I want but not healthy, portioned meals I lose any ability to feel hunger cues at all. I find that while I dont feel hunger I find myself craving certain foods, foods that if I give into the craving I have a hard time not overeating. What I feel after eating too much of the desired food (carbs--rolls, muffins, crackers, ect...) I dont feel full I feel gross and I become trapped in the self hate messages in my head and the feeling of grossness in my stomach. I am trying to not beat up on myself at these times but stay present to the feeling and let it pass, then try a redo in my head, and then get back on track with eating a normal, healthy portion for the next meal rather than totally skip the meal like my head and body seem to be telling me to do. It is frustrating...but I think that I am make some progress. I am hopeing that once my intake is regular and consistent and a healthy portion, my body will begin to communicate more effectively with me and I will be able to feel normal hunger and full cues. Jen ________________________________ From: Vivienne <ruffed.lemur@...> weightloss Sent: Thu, February 17, 2011 8:14:45 AM Subject: Re: Episode 7  I think watching your hunger levels is amazing. It just proves how little eating is actually about needing the food. The thing I find when I am doing it absolutely all the time is that you never " need " things like an icecream or a glass of wine - so these things just fall out of my diet. The other part I enjoy is that when I actually feel the hunger before each meal, and wait a little while, I know that I will lose weight - I don't need to weigh myself or measure myself; I know that it is working. I do overeat at meals though. If I have spent time cooking (which I love doing) and served it up, it seems a shame to stop eating part way through the portion, especially when it is healthy stuff. I know I should do smaller portion sizes, but somehow it only seems worth cooking if it fills the pan a bit! Another scarey thing I find when listening to hunger levels while actually eating is how little I really do need for my life style/metabolism. A salad or soup without bread really can be enough sometimes. No wonder the weight went on! Viv > > Hello all! I wanted to bring this back... we were going through the > > episodes starting from the beginning and i believe we stopped at > > Seven. > > > > This episode is about the Naturally Slender Eating Strategy.  > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > talking about, listen to the episode! it's a good one  I did that > > for a while... probably around a year ago.. and do not really want to > > do it again.  For the past while, I've been doing a very " good " job > > tuning in to my hunger and eating when my body needs food... i do not > > tend to overeat at meals...  my main issue is the negative thought > > process that can eventually lead to a binge.  I am grateful for the HD > > and think it is positive.  half of it is just describing your food > > choices (taste, texture, etc)... which can be fun! > > > > It is? I must have missed that part. I thought it was just stating > your level of hunger...? > Good job on the process! > > Eldred > -- > VISA is everywhere you want to be! Except out of debt. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 i just wanted to share that yesterday, around 4PM, I got pretty hungry and wanted something to eat. I was out at my grandmother's and decided to go to Potbelly to get their Oatmeal Chocolate Chip cookie (one of my favorites and highly recommended! it was delicious, but the important part is that my body (digestive tract) felt pretty wrecked for about a half hour to four hours after eating it. this could have been because of stress, but sometimes my body really doesn't like when i give it sugar. i'm grateful because i probably won't be wanting another one for a while! i like yogurt, but am also pretty sensitive to that... just sharing my experience. because in my mind (and renee's) all foods are allowed, but it is our job to be honest with how they make our bodies feel. i'm grateful for you all!! Avie On Thu, Feb 17, 2011 at 9:14 AM, Vivienne <ruffed.lemur@...> wrote: > > > I think watching your hunger levels is amazing. It just proves how little > eating is actually about needing the food. The thing I find when I am doing > it absolutely all the time is that you never " need " things like an icecream > or a glass of wine - so these things just fall out of my diet. > > The other part I enjoy is that when I actually feel the hunger before each > meal, and wait a little while, I know that I will lose weight - I don't need > to weigh myself or measure myself; I know that it is working. > > I do overeat at meals though. If I have spent time cooking (which I love > doing) and served it up, it seems a shame to stop eating part way through > the portion, especially when it is healthy stuff. I know I should do smaller > portion sizes, but somehow it only seems worth cooking if it fills the pan a > bit! > > Another scarey thing I find when listening to hunger levels while actually > eating is how little I really do need for my life style/metabolism. A salad > or soup without bread really can be enough sometimes. No wonder the weight > went on! > > Viv > > > > > Hello all! I wanted to bring this back... we were going through the > > > episodes starting from the beginning and i believe we stopped at > > > Seven. > > > > > > This episode is about the Naturally Slender Eating Strategy. > > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > > talking about, listen to the episode! it's a good one I did that > > > for a while... probably around a year ago.. and do not really want to > > > do it again. For the past while, I've been doing a very " good " job > > > tuning in to my hunger and eating when my body needs food... i do not > > > tend to overeat at meals... my main issue is the negative thought > > > process that can eventually lead to a binge. I am grateful for the HD > > > and think it is positive. half of it is just describing your food > > > choices (taste, texture, etc)... which can be fun! > > > > > > > It is? I must have missed that part. I thought it was just stating > > your level of hunger...? > > Good job on the process! > > > > Eldred > > -- > > VISA is everywhere you want to be! Except out of debt. > > > > > -- Avie Linden University of Michigan - Anthropology Program in the Environment, History of Art 248.535.0521 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 Eat all day, keep protein bars, nuts, apples, carrots available. It seems to be helping me avoid the BIG meals. From: Rucker <susanru@...> Subject: RE: Re: Episode 7 weightloss Date: Thursday, February 17, 2011, 12:07 PM  Vivienne this is wonderful.I love your ideas. I love your confidence that you are losing weight. I'm still struggling to find that in me! It's so true that when I truly listen to my body I don't need much food. But then if I don't eat much food at a meal I'm just hungry 2 hours later, so it's a bit of a Catch 22 that I'm trying to figure out right now. If anyone has any thoughts I'd love to hear it! From: weightloss [mailto:weightloss ] On Behalf Of Vivienne Sent: Thursday, February 17, 2011 6:15 AM weightloss Subject: Re: Episode 7 I think watching your hunger levels is amazing. It just proves how little eating is actually about needing the food. The thing I find when I am doing it absolutely all the time is that you never " need " things like an icecream or a glass of wine - so these things just fall out of my diet. The other part I enjoy is that when I actually feel the hunger before each meal, and wait a little while, I know that I will lose weight - I don't need to weigh myself or measure myself; I know that it is working. I do overeat at meals though. If I have spent time cooking (which I love doing) and served it up, it seems a shame to stop eating part way through the portion, especially when it is healthy stuff. I know I should do smaller portion sizes, but somehow it only seems worth cooking if it fills the pan a bit! Another scarey thing I find when listening to hunger levels while actually eating is how little I really do need for my life style/metabolism. A salad or soup without bread really can be enough sometimes. No wonder the weight went on! Viv > > Hello all! I wanted to bring this back... we were going through the > > episodes starting from the beginning and i believe we stopped at > > Seven. > > > > This episode is about the Naturally Slender Eating Strategy. > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > talking about, listen to the episode! it's a good one I did that > > for a while... probably around a year ago.. and do not really want to > > do it again. For the past while, I've been doing a very " good " job > > tuning in to my hunger and eating when my body needs food... i do not > > tend to overeat at meals... my main issue is the negative thought > > process that can eventually lead to a binge. I am grateful for the HD > > and think it is positive. half of it is just describing your food > > choices (taste, texture, etc)... which can be fun! > > > > It is? I must have missed that part. I thought it was just stating > your level of hunger...? > Good job on the process! > > Eldred > -- > VISA is everywhere you want to be! Except out of debt. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 Eat all day, keep protein bars, nuts, apples, carrots available. It seems to be helping me avoid the BIG meals. From: Rucker <susanru@...> Subject: RE: Re: Episode 7 weightloss Date: Thursday, February 17, 2011, 12:07 PM  Vivienne this is wonderful.I love your ideas. I love your confidence that you are losing weight. I'm still struggling to find that in me! It's so true that when I truly listen to my body I don't need much food. But then if I don't eat much food at a meal I'm just hungry 2 hours later, so it's a bit of a Catch 22 that I'm trying to figure out right now. If anyone has any thoughts I'd love to hear it! From: weightloss [mailto:weightloss ] On Behalf Of Vivienne Sent: Thursday, February 17, 2011 6:15 AM weightloss Subject: Re: Episode 7 I think watching your hunger levels is amazing. It just proves how little eating is actually about needing the food. The thing I find when I am doing it absolutely all the time is that you never " need " things like an icecream or a glass of wine - so these things just fall out of my diet. The other part I enjoy is that when I actually feel the hunger before each meal, and wait a little while, I know that I will lose weight - I don't need to weigh myself or measure myself; I know that it is working. I do overeat at meals though. If I have spent time cooking (which I love doing) and served it up, it seems a shame to stop eating part way through the portion, especially when it is healthy stuff. I know I should do smaller portion sizes, but somehow it only seems worth cooking if it fills the pan a bit! Another scarey thing I find when listening to hunger levels while actually eating is how little I really do need for my life style/metabolism. A salad or soup without bread really can be enough sometimes. No wonder the weight went on! Viv > > Hello all! I wanted to bring this back... we were going through the > > episodes starting from the beginning and i believe we stopped at > > Seven. > > > > This episode is about the Naturally Slender Eating Strategy. > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > talking about, listen to the episode! it's a good one I did that > > for a while... probably around a year ago.. and do not really want to > > do it again. For the past while, I've been doing a very " good " job > > tuning in to my hunger and eating when my body needs food... i do not > > tend to overeat at meals... my main issue is the negative thought > > process that can eventually lead to a binge. I am grateful for the HD > > and think it is positive. half of it is just describing your food > > choices (taste, texture, etc)... which can be fun! > > > > It is? I must have missed that part. I thought it was just stating > your level of hunger...? > Good job on the process! > > Eldred > -- > VISA is everywhere you want to be! Except out of debt. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 17, 2011 Report Share Posted February 17, 2011 , when I first started doing this, the number on its own wasn't enough. I " saw " an indicator ranging from 1-10. The wedges between the numbers were different sizes--the wedge for 5--satisfied--was bigger than the rest. At the time, I'm pretty sure it was also color-coded, but I don't need the colors anymore, so I can't remember what they were. :-) It might have been along the lines of a stoplight, going both ways. With red on the edges--because the goal is to stop before becoming either too full OR too empty. Maybe something non-numeric would work better for you? Colors? Shapes? Sounds? I am much better at recognizing hunger than at recognizing satisfied/full. I occasionally re-listen to the appetite adjuster download to keep me on track.(I've been trying to do it more regularly--seems to be making a difference.) Cravings are interesting. I tend to assume that cravings for carbs/sweets are coming from my head, but cravings for salt are coming from my body. Yesterday I was craving salt--and remembered that we have some sort of seaweed stashed away somewhere. (DH is an inventive cook...) After the discussion on thyroid and iodine, I thought I might as well give it a try. It only took a very small amount, and the craving passed. Sometimes I crave something sweet, like ice cream, and realize that it's actually a craving for dairy. Yogurt--whether with fruit or plain--takes care of the craving. I just have to remember to translate from the image I'm getting from my head to the request I'm actually getting from my body.... On those... opportunities for learning and self correcting, where I forget that the carb cravings may not be from my body, I get that gross feeling, too. Or it might happen when I eat something that's healthy for most people, but my body doesn't like. Or whatever cause for that gross, bloated feeling. But if I pay attention, I notice that the grossness is not actually from my stomach, it's farther along the chain.... That means I really have to listen more closely next time I check in. Stomach might actually be empty, and need refilling, even if the rest of the system isn't quite ready. If I take the time to check in with my stomach--not my belly/lower abdomen--I'll usually get a request for a small serving of some sort of food that will ease the overall effect. Actually, one thing I learned early on in IOWL is that in these cases, I often crave juice. I rarely drink juice. After years of diet awareness, if not actual dieting, I'm soooo full of the fact that you should eat your fruit, not drink it. But I discovered that sometimes, 8 oz of grapefruit juice is EXACTLY what ALL of me wants. It seems to be best around those times where I haven't really had a meal, I'm not ready for another meal, but I'll have a blood sugar crash if I don't have a little something. Maybe you can find something like that which works for you in those not-ready-to-eat-but-need-fuel situations? ________________________________ From: Livingston <jenniferpl@...> weightloss Sent: Thu, February 17, 2011 6:51:13 PM Subject: Re: Re: Episode 7 I started tracking my hunger level about four days ago. I am going to keep with it. My insight about it right now is that I am still having a very hard time feeling my hunger cues. When I put my hand on my stomach and tune in to what it feels I am very often clueless. It doesnt feel like a number. .... I have also noticed when I skip too many meals or I eat food that I want but not healthy, portioned meals I lose any ability to feel hunger cues at all. .... I find that while I dont feel hunger I find myself craving certain foods, foods that if I give into the craving I have a hard time not overeating. What I feel after eating too much of the desired food (carbs--rolls, muffins, crackers, ect...) I dont feel full I feel gross and I become trapped in the self hate messages in my head and the feeling of grossness in my stomach. I am trying to not beat up on myself at these times but stay present to the feeling and let it pass, then try a redo in my head, and then get back on track with eating a normal, healthy portion for the next meal rather than totally skip the meal like my head and body seem to be telling me to do. It is frustrating...but I think that I am make some progress. I am hopeing that once my intake is regular and consistent and a healthy portion, my body will begin to communicate more effectively with me and I will be able to feel normal hunger and full cues. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011 I keep a Hunger Journal. I found that I was very detached from my body and because of that I was over focused on my feelings. ( Can I say I was being a Drama Queen ) I am getting  about six or seven days of eating (( 80/20)) Which is really awesome for me. I know self correcting each time is happening faster and faster every time. Today I actually have a growling hungry tummy and excited. I am finding that I can feel hunger without freaking out. I just started last week week TAPPING when I start to freak out about it and I reassure myself and my body that we are not going to die or fly off the earth with this feeling and it is natural and good to feel hungry it means my amazing body is working right. I am also in the second week of trying to change my diet as I might have Celiac diet. So I am also keeping track of that and constant muscle and joint pain. Today without taking any meds...... I positively intent dramatically decreased my pain. ( I had a yogurt ice cream sandwich and I did not take a med to help me sleep) Yes all I am sleeping and feeling better and better each day. Positive Journey All Hugs Constance " I am an wonderful, capable, creative and unique person! "  That is what I am telling myself daily  From: onewhorled <onewhorled@...> Subject: Episode 7 weightloss Date: Wednesday, February 16, 2011, 10:38 AM  Hello all! I wanted to bring this back... we were going through the episodes starting from the beginning and i believe we stopped at Seven. This episode is about the Naturally Slender Eating Strategy. suggests keeping an Hunger Diary (HD) (if you don't know what i'm talking about, listen to the episode! it's a good one I did that for a while... probably around a year ago.. and do not really want to do it again. For the past while, I've been doing a very " good " job tuning in to my hunger and eating when my body needs food... i do not tend to overeat at meals... my main issue is the negative thought process that can eventually lead to a binge. I am grateful for the HD and think it is positive. half of it is just describing your food choices (taste, texture, etc)... which can be fun! anyone keeping the HD consistently?? i'm sure people would love to here about it. As for me, I have had only one binge in the last ten days.. and that's really goot!! i still count calories which is something i am wanting to move away from. kinda annoying, but i'm seeing/feeling how it can trigger a binge (restrict, rebel, etc).. i have Faith that the numbers will not be a part of my life for always. Thanks for reading, Avie -- Avie Linden University of Michigan - Anthropology Program in the Environment, History of Art 248.535.0521 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011 Hi thanks for your reply. The confidence does come from having done it for a while and dispelling the limiting beliefs around needing measurements like calorie counting. I know what I feel like when I am just maintaining, I know when I am overdoing it (because it gets to meal times and I'm not hungry) and I definately and proudly know when the scales are going to tip downwards when I get on them. If you are genuinely hungry after 2 hours then eat again! Perhpas just an apple to keep you going until your next meal. Or if you have been really active then something more like a mini-meal. Maybe you're one of those people who need more than 3 meals a day or maybe you could have a larger portion to keep you going longer. It's partly what works for you, but as long as you feel the hunger (and my hunger signal is quite subtle - not a big growl as I was expecting) then you are working with what your body needs. With everything teaches I really think this is the most important thing. Lots of the other stuff helps enormously with confidence and getting out of bad habits. But if the idea is that eventually we lose this obsession with our weight struggle, then what we do has to just be part of our lives and the hunger level thing holds out that prospect to me. I hope to continue my success journal too, as that feeds my soul and gives me a good night's sleep. Viv > > > Hello all! I wanted to bring this back... we were going through the > > > episodes starting from the beginning and i believe we stopped at > > > Seven. > > > > > > This episode is about the Naturally Slender Eating Strategy. > > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > > talking about, listen to the episode! it's a good one I did that > > > for a while... probably around a year ago.. and do not really want to > > > do it again. For the past while, I've been doing a very " good " job > > > tuning in to my hunger and eating when my body needs food... i do not > > > tend to overeat at meals... my main issue is the negative thought > > > process that can eventually lead to a binge. I am grateful for the HD > > > and think it is positive. half of it is just describing your food > > > choices (taste, texture, etc)... which can be fun! > > > > > > > It is? I must have missed that part. I thought it was just stating > > your level of hunger...? > > Good job on the process! > > > > Eldred > > -- > > VISA is everywhere you want to be! Except out of debt. > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011 Hi thanks for your reply. The confidence does come from having done it for a while and dispelling the limiting beliefs around needing measurements like calorie counting. I know what I feel like when I am just maintaining, I know when I am overdoing it (because it gets to meal times and I'm not hungry) and I definately and proudly know when the scales are going to tip downwards when I get on them. If you are genuinely hungry after 2 hours then eat again! Perhpas just an apple to keep you going until your next meal. Or if you have been really active then something more like a mini-meal. Maybe you're one of those people who need more than 3 meals a day or maybe you could have a larger portion to keep you going longer. It's partly what works for you, but as long as you feel the hunger (and my hunger signal is quite subtle - not a big growl as I was expecting) then you are working with what your body needs. With everything teaches I really think this is the most important thing. Lots of the other stuff helps enormously with confidence and getting out of bad habits. But if the idea is that eventually we lose this obsession with our weight struggle, then what we do has to just be part of our lives and the hunger level thing holds out that prospect to me. I hope to continue my success journal too, as that feeds my soul and gives me a good night's sleep. Viv > > > Hello all! I wanted to bring this back... we were going through the > > > episodes starting from the beginning and i believe we stopped at > > > Seven. > > > > > > This episode is about the Naturally Slender Eating Strategy. > > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > > talking about, listen to the episode! it's a good one I did that > > > for a while... probably around a year ago.. and do not really want to > > > do it again. For the past while, I've been doing a very " good " job > > > tuning in to my hunger and eating when my body needs food... i do not > > > tend to overeat at meals... my main issue is the negative thought > > > process that can eventually lead to a binge. I am grateful for the HD > > > and think it is positive. half of it is just describing your food > > > choices (taste, texture, etc)... which can be fun! > > > > > > > It is? I must have missed that part. I thought it was just stating > > your level of hunger...? > > Good job on the process! > > > > Eldred > > -- > > VISA is everywhere you want to be! Except out of debt. > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011  I am an wonderful, capable, creative and unique person! "  That is what I am telling myself daily Yes, Constance you are. Your positive feedback here and sharing your real experience is tremendously helpful. Thanks so much. Jen ________________________________ From: Constance <kcblj5@...> weightloss Sent: Fri, February 18, 2011 4:48:53 AM Subject: Re: Episode 7  I keep a Hunger Journal. I found that I was very detached from my body and because of that I was over focused on my feelings. ( Can I say I was being a Drama Queen ) I am getting  about six or seven days of eating (( 80/20)) Which is really awesome for me. I know self correcting each time is happening faster and faster every time. Today I actually have a growling hungry tummy and excited. I am finding that I can feel hunger without freaking out. I just started last week week TAPPING when I start to freak out about it and I reassure myself and my body that we are not going to die or fly off the earth with this feeling and it is natural and good to feel hungry it means my amazing body is working right. I am also in the second week of trying to change my diet as I might have Celiac diet. So I am also keeping track of that and constant muscle and joint pain. Today without taking any meds...... I positively intent dramatically decreased my pain. ( I had a yogurt ice cream sandwich and I did not take a med to help me sleep) Yes all I am sleeping and feeling better and better each day. Positive Journey All Hugs Constance " I am an wonderful, capable, creative and unique person! "  That is what I am telling myself daily  From: onewhorled <onewhorled@...> Subject: Episode 7 weightloss Date: Wednesday, February 16, 2011, 10:38 AM  Hello all! I wanted to bring this back... we were going through the episodes starting from the beginning and i believe we stopped at Seven. This episode is about the Naturally Slender Eating Strategy. suggests keeping an Hunger Diary (HD) (if you don't know what i'm talking about, listen to the episode! it's a good one I did that for a while... probably around a year ago.. and do not really want to do it again. For the past while, I've been doing a very " good " job tuning in to my hunger and eating when my body needs food... i do not tend to overeat at meals... my main issue is the negative thought process that can eventually lead to a binge. I am grateful for the HD and think it is positive. half of it is just describing your food choices (taste, texture, etc)... which can be fun! anyone keeping the HD consistently?? i'm sure people would love to here about it. As for me, I have had only one binge in the last ten days.. and that's really goot!! i still count calories which is something i am wanting to move away from. kinda annoying, but i'm seeing/feeling how it can trigger a binge (restrict, rebel, etc).. i have Faith that the numbers will not be a part of my life for always. Thanks for reading, Avie -- Avie Linden University of Michigan - Anthropology Program in the Environment, History of Art 248.535.0521 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011 , Thanks for the input. I am thinking about how you changed your hunger level to colors instead of numbers. I am going to give some thought today to how I might best quantify how my stomach feels. I sometimes get so focused on the goal (keeping the journal) that I forget that I can adapt and make things work in a way that my brain and body understands. Cravings...Sometimes I think it is just that my body is sure I am going to starve myself so it wants high calorie, dense food that it can store in case it needs extra down the road. But your right that is not just my stomach asking. Even if that is the reason I have the craving it is coming from somewhere besides just the needs of the stomach. Maybe it is like a million little children begging for mother to feed them...Mother might be full but she is responsible to so many others that she cant quite hear her own hunger cues. hmmmm. I think I could spend some time thinking about this too. Lia, thanks so much to responding so thoughtfully to my post. It helps. a lot. Hugs, Jen ________________________________ From: <lsageev@...> weightloss Sent: Fri, February 18, 2011 1:48:37 AM Subject: Re: Re: Episode 7  , when I first started doing this, the number on its own wasn't enough. I " saw " an indicator ranging from 1-10. The wedges between the numbers were different sizes--the wedge for 5--satisfied--was bigger than the rest. At the time, I'm pretty sure it was also color-coded, but I don't need the colors anymore, so I can't remember what they were. :-) It might have been along the lines of a stoplight, going both ways. With red on the edges--because the goal is to stop before becoming either too full OR too empty. Maybe something non-numeric would work better for you? Colors? Shapes? Sounds? I am much better at recognizing hunger than at recognizing satisfied/full. I occasionally re-listen to the appetite adjuster download to keep me on track.(I've been trying to do it more regularly--seems to be making a difference.) Cravings are interesting. I tend to assume that cravings for carbs/sweets are coming from my head, but cravings for salt are coming from my body. Yesterday I was craving salt--and remembered that we have some sort of seaweed stashed away somewhere. (DH is an inventive cook...) After the discussion on thyroid and iodine, I thought I might as well give it a try. It only took a very small amount, and the craving passed. Sometimes I crave something sweet, like ice cream, and realize that it's actually a craving for dairy. Yogurt--whether with fruit or plain--takes care of the craving. I just have to remember to translate from the image I'm getting from my head to the request I'm actually getting from my body.... On those... opportunities for learning and self correcting, where I forget that the carb cravings may not be from my body, I get that gross feeling, too. Or it might happen when I eat something that's healthy for most people, but my body doesn't like. Or whatever cause for that gross, bloated feeling. But if I pay attention, I notice that the grossness is not actually from my stomach, it's farther along the chain.... That means I really have to listen more closely next time I check in. Stomach might actually be empty, and need refilling, even if the rest of the system isn't quite ready. If I take the time to check in with my stomach--not my belly/lower abdomen--I'll usually get a request for a small serving of some sort of food that will ease the overall effect. Actually, one thing I learned early on in IOWL is that in these cases, I often crave juice. I rarely drink juice. After years of diet awareness, if not actual dieting, I'm soooo full of the fact that you should eat your fruit, not drink it. But I discovered that sometimes, 8 oz of grapefruit juice is EXACTLY what ALL of me wants. It seems to be best around those times where I haven't really had a meal, I'm not ready for another meal, but I'll have a blood sugar crash if I don't have a little something. Maybe you can find something like that which works for you in those not-ready-to-eat-but-need-fuel situations? ________________________________ From: Livingston <jenniferpl@...> weightloss Sent: Thu, February 17, 2011 6:51:13 PM Subject: Re: Re: Episode 7 I started tracking my hunger level about four days ago. I am going to keep with it. My insight about it right now is that I am still having a very hard time feeling my hunger cues. When I put my hand on my stomach and tune in to what it feels I am very often clueless. It doesnt feel like a number. .... I have also noticed when I skip too many meals or I eat food that I want but not healthy, portioned meals I lose any ability to feel hunger cues at all. .... I find that while I dont feel hunger I find myself craving certain foods, foods that if I give into the craving I have a hard time not overeating. What I feel after eating too much of the desired food (carbs--rolls, muffins, crackers, ect...) I dont feel full I feel gross and I become trapped in the self hate messages in my head and the feeling of grossness in my stomach. I am trying to not beat up on myself at these times but stay present to the feeling and let it pass, then try a redo in my head, and then get back on track with eating a normal, healthy portion for the next meal rather than totally skip the meal like my head and body seem to be telling me to do. It is frustrating...but I think that I am make some progress. I am hopeing that once my intake is regular and consistent and a healthy portion, my body will begin to communicate more effectively with me and I will be able to feel normal hunger and full cues. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 18, 2011 Report Share Posted February 18, 2011 , Thanks for the input. I am thinking about how you changed your hunger level to colors instead of numbers. I am going to give some thought today to how I might best quantify how my stomach feels. I sometimes get so focused on the goal (keeping the journal) that I forget that I can adapt and make things work in a way that my brain and body understands. Cravings...Sometimes I think it is just that my body is sure I am going to starve myself so it wants high calorie, dense food that it can store in case it needs extra down the road. But your right that is not just my stomach asking. Even if that is the reason I have the craving it is coming from somewhere besides just the needs of the stomach. Maybe it is like a million little children begging for mother to feed them...Mother might be full but she is responsible to so many others that she cant quite hear her own hunger cues. hmmmm. I think I could spend some time thinking about this too. Lia, thanks so much to responding so thoughtfully to my post. It helps. a lot. Hugs, Jen ________________________________ From: <lsageev@...> weightloss Sent: Fri, February 18, 2011 1:48:37 AM Subject: Re: Re: Episode 7  , when I first started doing this, the number on its own wasn't enough. I " saw " an indicator ranging from 1-10. The wedges between the numbers were different sizes--the wedge for 5--satisfied--was bigger than the rest. At the time, I'm pretty sure it was also color-coded, but I don't need the colors anymore, so I can't remember what they were. :-) It might have been along the lines of a stoplight, going both ways. With red on the edges--because the goal is to stop before becoming either too full OR too empty. Maybe something non-numeric would work better for you? Colors? Shapes? Sounds? I am much better at recognizing hunger than at recognizing satisfied/full. I occasionally re-listen to the appetite adjuster download to keep me on track.(I've been trying to do it more regularly--seems to be making a difference.) Cravings are interesting. I tend to assume that cravings for carbs/sweets are coming from my head, but cravings for salt are coming from my body. Yesterday I was craving salt--and remembered that we have some sort of seaweed stashed away somewhere. (DH is an inventive cook...) After the discussion on thyroid and iodine, I thought I might as well give it a try. It only took a very small amount, and the craving passed. Sometimes I crave something sweet, like ice cream, and realize that it's actually a craving for dairy. Yogurt--whether with fruit or plain--takes care of the craving. I just have to remember to translate from the image I'm getting from my head to the request I'm actually getting from my body.... On those... opportunities for learning and self correcting, where I forget that the carb cravings may not be from my body, I get that gross feeling, too. Or it might happen when I eat something that's healthy for most people, but my body doesn't like. Or whatever cause for that gross, bloated feeling. But if I pay attention, I notice that the grossness is not actually from my stomach, it's farther along the chain.... That means I really have to listen more closely next time I check in. Stomach might actually be empty, and need refilling, even if the rest of the system isn't quite ready. If I take the time to check in with my stomach--not my belly/lower abdomen--I'll usually get a request for a small serving of some sort of food that will ease the overall effect. Actually, one thing I learned early on in IOWL is that in these cases, I often crave juice. I rarely drink juice. After years of diet awareness, if not actual dieting, I'm soooo full of the fact that you should eat your fruit, not drink it. But I discovered that sometimes, 8 oz of grapefruit juice is EXACTLY what ALL of me wants. It seems to be best around those times where I haven't really had a meal, I'm not ready for another meal, but I'll have a blood sugar crash if I don't have a little something. Maybe you can find something like that which works for you in those not-ready-to-eat-but-need-fuel situations? ________________________________ From: Livingston <jenniferpl@...> weightloss Sent: Thu, February 17, 2011 6:51:13 PM Subject: Re: Re: Episode 7 I started tracking my hunger level about four days ago. I am going to keep with it. My insight about it right now is that I am still having a very hard time feeling my hunger cues. When I put my hand on my stomach and tune in to what it feels I am very often clueless. It doesnt feel like a number. .... I have also noticed when I skip too many meals or I eat food that I want but not healthy, portioned meals I lose any ability to feel hunger cues at all. .... I find that while I dont feel hunger I find myself craving certain foods, foods that if I give into the craving I have a hard time not overeating. What I feel after eating too much of the desired food (carbs--rolls, muffins, crackers, ect...) I dont feel full I feel gross and I become trapped in the self hate messages in my head and the feeling of grossness in my stomach. I am trying to not beat up on myself at these times but stay present to the feeling and let it pass, then try a redo in my head, and then get back on track with eating a normal, healthy portion for the next meal rather than totally skip the meal like my head and body seem to be telling me to do. It is frustrating...but I think that I am make some progress. I am hopeing that once my intake is regular and consistent and a healthy portion, my body will begin to communicate more effectively with me and I will be able to feel normal hunger and full cues. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011      I found for a couple of weeks ago my body / stomach would not let me know either until I felt lightheaded and a slight one two three throb between my eyes .... was not even painful. I almost passed out a couple of times.My body was trying to tell me .it was hungry. I was just to busy to listen and too disconnected. I can tell when the two infants in my care are getting hungry, tired, sad , bored, and what they need of just from their eyes and facial expressions or the sound of their squawks and cries but I never gave my own body even an ounce of thought.       This week has been better I woke up and was really hungry an hour from getting up and coffee and water was not dulling it. Not eating wheat and wheat gluten seems to be helping too. I had two helping of brown rice with lunch yesterday I had waited thirty min of the start of my stomach growling and when that healthy brown rice and chicken hit my blood sugar I could actually feel its warmth and tingle of energy returned and my assistant said I seemed more perky all the sudden. Hugs and Positive Thoughts Constance      From: Vivienne <ruffed.lemur@...> Subject: [incidentals] Re: Episode 7 weightloss Date: Friday, February 18, 2011, 7:31 AM  Hi thanks for your reply. The confidence does come from having done it for a while and dispelling the limiting beliefs around needing measurements like calorie counting. I know what I feel like when I am just maintaining, I know when I am overdoing it (because it gets to meal times and I'm not hungry) and I definately and proudly know when the scales are going to tip downwards when I get on them. If you are genuinely hungry after 2 hours then eat again! Perhpas just an apple to keep you going until your next meal. Or if you have been really active then something more like a mini-meal. Maybe you're one of those people who need more than 3 meals a day or maybe you could have a larger portion to keep you going longer. It's partly what works for you, but as long as you feel the hunger (and my hunger signal is quite subtle - not a big growl as I was expecting) then you are working with what your body needs. With everything teaches I really think this is the most important thing. Lots of the other stuff helps enormously with confidence and getting out of bad habits. But if the idea is that eventually we lose this obsession with our weight struggle, then what we do has to just be part of our lives and the hunger level thing holds out that prospect to me. I hope to continue my success journal too, as that feeds my soul and gives me a good night's sleep. Viv > > > Hello all! I wanted to bring this back... we were going through the > > > episodes starting from the beginning and i believe we stopped at > > > Seven. > > > > > > This episode is about the Naturally Slender Eating Strategy. > > > suggests keeping an Hunger Diary (HD) (if you don't know what i'm > > > talking about, listen to the episode! it's a good one I did that > > > for a while... probably around a year ago.. and do not really want to > > > do it again. For the past while, I've been doing a very " good " job > > > tuning in to my hunger and eating when my body needs food... i do not > > > tend to overeat at meals... my main issue is the negative thought > > > process that can eventually lead to a binge. I am grateful for the HD > > > and think it is positive. half of it is just describing your food > > > choices (taste, texture, etc)... which can be fun! > > > > > > > It is? I must have missed that part. I thought it was just stating > > your level of hunger...? > > Good job on the process! > > > > Eldred > > -- > > VISA is everywhere you want to be! Except out of debt. > > > > > > Quote Link to comment Share on other sites More sharing options...
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