100 DAYS OF WEIGHT LOSS--DAY 36
TUESDAYS FEBRAURY 5,2013
SLOW DOWN YOUR EATING
The eating pause provides a very distinct cue for knowing when you should stop eating. But sometimes the pause will irritate you because you still want the rest of your food.
Nancy said, "As I lookat all the lasagna left on my plate, I thought, 'No! That can't possibly be right. Surely my body needs more than this.' But I knew I had paused, so I stopped eating anyway. As the minutes passed, I knew the paused had been right andI finished."
PRACTICE YOUR LISTENING SKILLS
You may not realize it, but your body's needs for fuel aren't always consistent. Some days you need more food than others. If you feel hungry, you probably do need to eat. But strong hunger signals don't always mean you need a lot of food. By listening to your body, you should be able to tell exactly how much fuel you need at any giventime.
If you stop eating in response to the pause, but then you feel hungry a couple of hours later, it doesn't mean you didn't read the signals right. Instead, your body simply wants food again and it's letting you know that it's time.
As with any skill, listening to your body requirespractice. Just when you think you've become adept recognizing the satisfied point, one day you'll misjudge it and eat to the level of too full. But don't give up.
The longer you use these skills, the more they will become second nature, given you a solid method for knowing what your body needs.
SLOW DOWN AND LISTEN
To recognize your body signals, you may have to slow down your pace. If you're like a lot of people, you probably eat quickly much of the time. But when you eat to quickly, you can slip right past the eating pause and become too full before you realize it.
Here's an easy way to train yourself to eat more slowly.
At the start of your meal, set a timer or the alarm on your watch for 20 minutes.Then pace yourself (even if you're just eating a sandwich) so that you'll be finishing the last bite of your food when the time is up. Eventually you will become more conscious of eating slowly and you'll learn to pace yourself automatically.
TODAY............
**With at least one of your meals today, set a timer and pace your eating to make the meal last for at
least 20 minutes.
***AT DINNER TIME I HAD HOT WINGS AND I WATCHED THE CLOCK AND IT TOOK
ME 20 MINUTES
**Make a game out of catching people doing the eating pause with their food, then ask them, "Are
you feeling satisfied and comfortable right now? Do you feel like you've had enough food?"
***I EAT DINNER EVERY NIGHT WITH JR. HE ALWAYS PAUSES CAUSE HE'S USUALLY
ON THE COMPUTER.
**Teach the eating pause concept to several people. In your notebook, record their responses to using
technique.
Tuesday, February 5, 2013
Monday, February 4, 2013
100 Days Of Weight Loss--Day 35
100 DAYS OF WEIGHT LOSS--DAY 35
MONDAY FEBRAURY 4,2013
THE EATING PAUSE
During my years of weight-loss counseling, I discovered a fascinating behavior that helps people know when they are full. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. Then they might stretch, talk a little, watch TV, or even read the newspaper.
After this pause in their eating, people will often glance down at their food and decide they want more. Maybe they think it still looks good or they just want more of the taste in their mouths, so they pick up their forks and resume eating. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full!"
STOPPING AT THE "PAUSE"
When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable.
In fact, this pause seems to correlate exactly with the moment your stomach indicates it's taken in enough food.
If you continue to eat, you quickly move to the level of being too full.
Each person responds differently to the eating pause. Some people push their plates aside, subconsciously concluding they've had enough. Others wait a few minutes and then begin eating again. In this case, they miss the signal to stop.
Watch carefully for the eating pause, and then use it as a guide to stop eating. If you typically ignore it and eat more, you risk gaining weight because you'll always tend to take in more calories than your body needs.
BUILT-IN SIGNAL
As a weight-loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portion amounts, such as at restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.
Even when you're just having a snack, letting your food sit for a while usually indicates you don't need to eat any more. Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.
Start watching other people eat, especially when you're at dinners or in restaurants. You'll be amazed at how easily you can spot others taking an eating pause. You'll also notice that people pause but keep eating anyway.
TODAY.........
**At each meal and snack, notice when you pause in your eating. In your notebook, record how you
recognized the pause as well as how as how much you had eaten at that point.
***LATELY THE ONLY TIME I PAUSE IN EATING IS WHEN I EAT
DRY CHEEROIS CAUSE I WANT SOMETHING TO MUNCH ON.
**After you've paused, stop eating, regardless of the amount you have left. Wait for at least two
hours before eating again.
***THIS MIGHT BE COULD WAITING FOR TWO HOURS IF I WASN'T DOING WEIGHT
WATCHERS. I HAVE 26 POINTS TO USE UP AND I DON'T LIKE EATING BIG IN THE
EVENING AFTER DINNER.
**If you realize you were still hungry after the pause, work at fine-tuning the listening skills and
improving your ability to use the eating pause as a tool.
MONDAY FEBRAURY 4,2013
THE EATING PAUSE
During my years of weight-loss counseling, I discovered a fascinating behavior that helps people know when they are full. At some point in the process of eating a meal, most people stop briefly and lay down their forks or put down the food they're holding in their hands. Then they might stretch, talk a little, watch TV, or even read the newspaper.
After this pause in their eating, people will often glance down at their food and decide they want more. Maybe they think it still looks good or they just want more of the taste in their mouths, so they pick up their forks and resume eating. But after finishing the rest of their food, they exclaim, "I shouldn't have eaten that because now I'm too full!"
STOPPING AT THE "PAUSE"
When you naturally pause in your eating, you're usually at the exact point where you feel satisfied or comfortable.
In fact, this pause seems to correlate exactly with the moment your stomach indicates it's taken in enough food.
If you continue to eat, you quickly move to the level of being too full.
Each person responds differently to the eating pause. Some people push their plates aside, subconsciously concluding they've had enough. Others wait a few minutes and then begin eating again. In this case, they miss the signal to stop.
Watch carefully for the eating pause, and then use it as a guide to stop eating. If you typically ignore it and eat more, you risk gaining weight because you'll always tend to take in more calories than your body needs.
BUILT-IN SIGNAL
As a weight-loss tool, you can use the eating pause anywhere. It works especially well for times when you can't choose your portion amounts, such as at restaurants or banquets. Build the habit of watching for this internal sign that tells you when to stop eating.
Even when you're just having a snack, letting your food sit for a while usually indicates you don't need to eat any more. Once you're able to consistently recognize the eating pause, you'll always be able to tell how much food your body needs.
Start watching other people eat, especially when you're at dinners or in restaurants. You'll be amazed at how easily you can spot others taking an eating pause. You'll also notice that people pause but keep eating anyway.
TODAY.........
**At each meal and snack, notice when you pause in your eating. In your notebook, record how you
recognized the pause as well as how as how much you had eaten at that point.
***LATELY THE ONLY TIME I PAUSE IN EATING IS WHEN I EAT
DRY CHEEROIS CAUSE I WANT SOMETHING TO MUNCH ON.
**After you've paused, stop eating, regardless of the amount you have left. Wait for at least two
hours before eating again.
***THIS MIGHT BE COULD WAITING FOR TWO HOURS IF I WASN'T DOING WEIGHT
WATCHERS. I HAVE 26 POINTS TO USE UP AND I DON'T LIKE EATING BIG IN THE
EVENING AFTER DINNER.
**If you realize you were still hungry after the pause, work at fine-tuning the listening skills and
improving your ability to use the eating pause as a tool.
Sunday, February 3, 2013
100 Days Of Weight Los -- Day 34
100 DAYS OF WEIGHT LOSS--DAY 34
SUNDAY FEBRUARY 3,2013
LISTEN ACCURATELY
To recognize the exact moment when you've eaten enough food, you have to pay close attention to your body. Watch carefully for the first signs of feeling comfortable or just right. The moment you begin thinking you may be at that point, ask yourself: "Does my stomach feel satisfied?
Do I fell like I've had enough food?" Nearly always, the answer is yes.
YOUR STOMACH, NOT YOUR HEAD
The fullness scale is not the same as the 20-minute signal to your brain, indicating you've reached satiety. Instead, you learn how to monitor fullness by listening to the source--the abdominal muscles that cover the stomach.
Think about this--when you feel way too full, you hold your stomach, not your head. So by noticing the way your stomach feels, not what your head thinks, you'll be able to recognize the early signs that indicate you're feeling satisfied.
WHEN FULL FEELS GOOD
What if you enjoy the sensation of being full? Maybe you've connected feeling stuffed with also feeling powerful, nurtured, or safe. Perhaps large family meals always helped you feel connected to others. If so, you might still relate feeling full to memories of happy times and good food.
If you realize that you like feeling stuffed, you may need to work on changing your belief that full is a good sensation. You might even want to start thinking of stuffed as being a distasteful, obnoxious feeling rather than a desired one.
Instead of enjoying the sensation of being overly full, begin labeling it as uncomfortable. Make a conscious decision that you no longer want to feel that way and that instead, you want to feel comfortable or satisfied.
If you've been overeating for many years, it may take some time to adjust to the goal of never letting yourself get way too full. But eventually you can learn to appreciate having a healthy, positive body that doesn't want to feel stuffed.
TODAY......
**Eat a meal or snack but stop right at the point of feeling comfortable or a plus one on the scale.
**In your journal, describe how this level feels to you.
Recall times in the past when you've eaten until you felt stuffed. Write a note describing that and
then compare the two feelings.
**Thinking about what it means to feel full or stuffed.
Is it comforting or nurturing? Does having a full belly make you feel stronger or more confident?
Are you getting away with something you couldn't do as a child? Record your insights.
***Breakfast ~ 2 slices of french toast, I could have had a third but I didn't,I was almost satisfied, It was nice feeling comfortable.
I felt better with breakfast than what I felt after dinner!
***Dinner ~ Hot Wings, Boy I was STUFFED, I had 12-- I was satisfied after the 6 th one but wings are my down fall! Thank goodness I only have them once a week.
Having a full belly makes me tired!
SUNDAY FEBRUARY 3,2013
LISTEN ACCURATELY
To recognize the exact moment when you've eaten enough food, you have to pay close attention to your body. Watch carefully for the first signs of feeling comfortable or just right. The moment you begin thinking you may be at that point, ask yourself: "Does my stomach feel satisfied?
Do I fell like I've had enough food?" Nearly always, the answer is yes.
YOUR STOMACH, NOT YOUR HEAD
The fullness scale is not the same as the 20-minute signal to your brain, indicating you've reached satiety. Instead, you learn how to monitor fullness by listening to the source--the abdominal muscles that cover the stomach.
Think about this--when you feel way too full, you hold your stomach, not your head. So by noticing the way your stomach feels, not what your head thinks, you'll be able to recognize the early signs that indicate you're feeling satisfied.
WHEN FULL FEELS GOOD
What if you enjoy the sensation of being full? Maybe you've connected feeling stuffed with also feeling powerful, nurtured, or safe. Perhaps large family meals always helped you feel connected to others. If so, you might still relate feeling full to memories of happy times and good food.
If you realize that you like feeling stuffed, you may need to work on changing your belief that full is a good sensation. You might even want to start thinking of stuffed as being a distasteful, obnoxious feeling rather than a desired one.
Instead of enjoying the sensation of being overly full, begin labeling it as uncomfortable. Make a conscious decision that you no longer want to feel that way and that instead, you want to feel comfortable or satisfied.
If you've been overeating for many years, it may take some time to adjust to the goal of never letting yourself get way too full. But eventually you can learn to appreciate having a healthy, positive body that doesn't want to feel stuffed.
TODAY......
**Eat a meal or snack but stop right at the point of feeling comfortable or a plus one on the scale.
**In your journal, describe how this level feels to you.
Recall times in the past when you've eaten until you felt stuffed. Write a note describing that and
then compare the two feelings.
**Thinking about what it means to feel full or stuffed.
Is it comforting or nurturing? Does having a full belly make you feel stronger or more confident?
Are you getting away with something you couldn't do as a child? Record your insights.
***Breakfast ~ 2 slices of french toast, I could have had a third but I didn't,I was almost satisfied, It was nice feeling comfortable.
I felt better with breakfast than what I felt after dinner!
***Dinner ~ Hot Wings, Boy I was STUFFED, I had 12-- I was satisfied after the 6 th one but wings are my down fall! Thank goodness I only have them once a week.
Having a full belly makes me tired!
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!!
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!!
Friday, February 1, 2013
100 Days Of Weight Loss -- Day 32
100 DAYS OF WEIGHT LOSS--DAY 32
FRIDAY FEBRUARY 1,2013
THE FIVE-HOUR RULE
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no---you just think you do. When you feel "starved", your more
likely to overeat, even though your body would be satisfied with lot less food.
Brenda is a sales representative who pitches her products to executives. When she's meeting with people at dinner, she usually doesn't eat much during tha main part of the day so that she can
have more food in the evening.
By the she sits down for her meal, Brenda feels starved. Because she's become so hungry, she eats a lot of appetizers and snacks, then consumes a large dinner as well. By letting herself become way
too hungry, Brenda loses her ability to judge portion amounts.
EAT EVERY THREE TO FIVE HOURS
For most people, getting too hungry simply contributes to more eating problems. When you feel really famished, you're a lot more likely to eat to much. You're also far less particular abut your
food choices.
To prevent this, us a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating.
In this book THE 3-HOUR DIET, weight-loss couch Jorge Cruise suggests that dieters space all their meals and snacks exactly three hours apart. Based on research on how food intake affects metabolism, Jorge believes this interval gives you the best level of energy at the same time it helps your body manage your weight more effectively.
To protect yourself from getting too hungry, maintain a stash of healthy snacks that you can grab quickly. Carry your food along when you go shopping, travel on airplans, or attend long meetings at
work. Don't worry about looking foolish. People will perceive you a someone who really cares about healthy eating.
USE BOTH HUNGER AND THE CLOCK
Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. If you tend to go way too long between fuel stops, or never get hunger signal, you may need a different apporach.
In this case, ase a combination of both tools---listening to your body and watching the clock. Plan to set up mealtimes in advance, and then regardless of your hunger level, eat within 30 minutes of
your designated time.
TODAY.......
**Plan your mealtimes carefully, aiming for no more than three to five hours between meals or
snacks.
***I DO THIS MONDAY THROUGH FRIDAY BUT IT'S SO HARD TO DO ON
SATURDAY AND SUNDAY CAUSE I NEVER KNOW WHAT JR WANTS TO DO,
SPECIALLY IF WE GO OUT SOMEWHERE
**Write your plan in your notebook, and then record the times you eat.
***9:00 BREAKFAST
11:00 SNACK
1:00 LUNCH
3:00 SNACK
5:30 DINNER
8:00 SNACK
**Notice any pattererns, such as whether you tend to overeat when you go to long between meals.
NO I DON"T
FRIDAY FEBRUARY 1,2013
THE FIVE-HOUR RULE
Here's an interesting question. If you're really hungry, do you need more food than if you're just a little hungry? As a rule, the answer is no---you just think you do. When you feel "starved", your more
likely to overeat, even though your body would be satisfied with lot less food.
Brenda is a sales representative who pitches her products to executives. When she's meeting with people at dinner, she usually doesn't eat much during tha main part of the day so that she can
have more food in the evening.
By the she sits down for her meal, Brenda feels starved. Because she's become so hungry, she eats a lot of appetizers and snacks, then consumes a large dinner as well. By letting herself become way
too hungry, Brenda loses her ability to judge portion amounts.
EAT EVERY THREE TO FIVE HOURS
For most people, getting too hungry simply contributes to more eating problems. When you feel really famished, you're a lot more likely to eat to much. You're also far less particular abut your
food choices.
To prevent this, us a five-hour rule to manage your hunger. Anytime you go longer than five hours between eating, you greatly increase the risk of overeating.
In this book THE 3-HOUR DIET, weight-loss couch Jorge Cruise suggests that dieters space all their meals and snacks exactly three hours apart. Based on research on how food intake affects metabolism, Jorge believes this interval gives you the best level of energy at the same time it helps your body manage your weight more effectively.
To protect yourself from getting too hungry, maintain a stash of healthy snacks that you can grab quickly. Carry your food along when you go shopping, travel on airplans, or attend long meetings at
work. Don't worry about looking foolish. People will perceive you a someone who really cares about healthy eating.
USE BOTH HUNGER AND THE CLOCK
Sometimes hunger alone doesn't provide you with an adequate signal for when to eat. If you tend to go way too long between fuel stops, or never get hunger signal, you may need a different apporach.
In this case, ase a combination of both tools---listening to your body and watching the clock. Plan to set up mealtimes in advance, and then regardless of your hunger level, eat within 30 minutes of
your designated time.
TODAY.......
**Plan your mealtimes carefully, aiming for no more than three to five hours between meals or
snacks.
***I DO THIS MONDAY THROUGH FRIDAY BUT IT'S SO HARD TO DO ON
SATURDAY AND SUNDAY CAUSE I NEVER KNOW WHAT JR WANTS TO DO,
SPECIALLY IF WE GO OUT SOMEWHERE
**Write your plan in your notebook, and then record the times you eat.
***9:00 BREAKFAST
11:00 SNACK
1:00 LUNCH
3:00 SNACK
5:30 DINNER
8:00 SNACK
**Notice any pattererns, such as whether you tend to overeat when you go to long between meals.
NO I DON"T
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.
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.
Days 21 - 30 Completed
DAYS 21 - 30 COMPLETED!!
THURSDAY JANUARY 30,2013
YOU'VE COME THIS FAR IN YOUR 100 DAYS...
Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.
JUST DO ONE MORE DAY!!
THURSDAY JANUARY 30,2013
YOU'VE COME THIS FAR IN YOUR 100 DAYS...
Don't stop now. If you're struggling to stick with it, push yourself
to finish one more day. You'll immediately by another day closer to
achieving your weight-loss goals.
JUST DO ONE MORE DAY!!
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