Saturday, February 2, 2013

100 Days Of Weight Loss -- Day 33

100 DAYS OF WEIGHT LOSS--DAY 33

SATURDAY FEBRAURY 2,2013

FULLNESS SCALE
Now you know how to recognize hunger. But how do you know when you're full or you've eaten enough? Unlike what you might think, to recognize fullness, you have to listen to your stomach instead of looking at your plate.
As you are eating, your stomach muscles begin to expand in order to accommodate the food. By paying careful attention to how your abdominal area feels, you can determine the precise amount of food your body reuires.

THE THREE-POINT FULLNESS SCALE
To recognize fullness, you can use a three-point scale similar to the one for levels of huger. Remember that zero on the eating scale is neutral---you're not hungry, not full. Usually you're at this
level about midway between meals, when food isn't on your mind at all.

FULLNESS LEVELS
---------------------------------------------------------------------
 0 Neutral, Not Hungry, Not Full
 1 Satisfied, Comfortable, Just Right
 2 Too Full, A little uncomfortable
 3 Stuffed, Miserable
---------------------------------------------------------------------
The next time you're enjoying a meal, pay close attention to how you feel as you'r eating. At some point you'll begin to notice a slight pressure or change within your stomach area.
Soon after that, you'll reach a leavel where you feel satisfied and your abdomen feels comfortable or just right. You've now reached a plus one on the fullness scale.
Suppose you really like your food, so you keep eating. Before long, you'll notice your abdomen starts to feel slightly puffy and you'll realize you're too full. This equals a plus two on the scale.
Sometimes you'll notice this level after just one extra bite: other times it will take an extra serving of food. But either way, you'll still be too full.
Now picture eating a holiday meal such as the kind you might have on Thanksgiving Day. Because you love the special foods. you keep eating long after you're already full. At some point, you'll realize
you feel stuffed, almost miserable. That's when you reach a plus three on the fullness scale.
Work at being able to recognize when you reach a plus one or the exact spot where you feel totally satisfied or just right. Then regardless of what's left on your plate, stop eating right at that point.

TODAY......
**Next time you eat a meal or snack, place your hand on your abdomen and monitor how your
     stomach feels.
***BREAKFAST : 9 AM 1 CUP OF STRAWBERRY SPECIAL K = 1
***LUNCH: BUFFALO CHICKEN WRAP {AT "THE DECK"} = 1
**Notice when you feel comfortable or satisfied, the exact level of  plus one. When you reach that
    point, stop and look at the amount you've eaten.
***AFTER I ATE IT ALL
***I WAS FULL AFTER I ATE HALF ~ I BROUGHT THE OTHER HALF HOME
**Write down how much food you ate, and then add a few notes on how it feels to be satisfied, not
    full. Practice this skill until you can recognize the plus one level at nearly every meal.
***THAT'S ONE THING BEING ON WEIGHT WATCHERS YOU CAN ONLY EAT SO
   MUCH AT A TIME. USUALLY I'M FULL AT A MEAL. SOMETIMES I GET
   HUNGRY IN THE EVENING, THANKS TO YOGURT!!

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