Thursday, January 31, 2013

100 Days Of Weight Loss -- Day 31

100 DAYS OF WEIGHT LOSS--DAY 31

THURSDAY JANUARY 31,2013

HUNGER SCALE
How do you decide when you're hungry? STOMACH GROWLS
Do you watch the clock and eat at predetermined times, or do you tend to wait until you get hungry signals? LATELY WHEN I GET HUNGRY SIGNALS
When it's time to eat, most people will start to notice physical cues such as a growling stomach, fatigue, or a slight headach. But if you typiclly nibble all day, grab food on the run, or
regularly eat for emotional reasons, you may stop noticing these signals.
Eventually you can even lose touch with your normal intuitive ability to recognize hunger.

THE THREE POINT HUNGER SCALE
Here's a sample way to fine-tune your hunger awareness.
Using the three-point scale below, think about your body's signals for hungrer or the need for food. Consider zero on the scale as being neutral---the place where you're not hungry and not full. This might be an hour or two after eating.

HUNGER LEVELS
-----------------------------------------------------------
 0  NEUTRAL, NOT HUNGRY, NOT FULL
-1  A LITTLE HUNGRY
-2  VERY HUNGRY
-3  STARVED, WAY TOO HUNGRY
-----------------------------------------------------------

At the first sign of a little hunger, you reach a miuns one on the scale. Perhaps you feel hollow or your stomach growls, making you realize it's lunchtime. If you're quite busy or preocupied, you might
ignore these sensations and quickly forget about them.
Then an hour or two later, you suddenly realize that you're very hungry. You're now at a minus to on the scale. If you still don't eat, eventually you'll reach the point where you feel starved. When you're  way to hungry and ready to everything in sight, you're at a minus three on the scale.

CATCH IT RIGHT AWAY
To manage hunger effectively, you need to recognize it and respond to it when you're at a minus one on the hunger scale. As soon as you feel the first twinge or awareness of hunger, make note that it's
time for food. Then plan to eat soon or at least within the next 20 to 30 minutes.
Of course, you can't always drop everything and run for food at the first hungrer pang. But don't ignor your hunger signals.
If necessary, plan ahead so that when your body speaks and tells you it's time to eat, you've got food readily availble.

TODAY....
**Start watching for hunger signals such as having a growling stomach, fatigue, headache, or loss of 
    focus.
  Notice if you feel somewhat weak or shaky, grouchy, listless, or faint.
**In your notebook, write down the sensations you felt.
  Describe how you knew you were hugry.
***MY STOMACH STARTED GROWLING
**Whenever you recognize a hunger signal, respond to it and eat something within 20 to 30 minutes.

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