The Beck Diet Solution Team is currently working through the 6-week program outlined in Judith S. Beck's book by the same. I encourage everyone to check out the team and perhaps join in the read.
My post on the team thread for Day 11 was getting a bit lengthy, so I entered this blog instead.
Woke up and did my morning things while registering about a 7 on the hunger scale. My stomach was grumbling a bit, and I was looking forward to having my coffee and breakfast.
During breakfast (eaten slowly while sitting down) my hunger level dropped off to about a 5 - still hungry but no more grumbly tumbly. Now, it did not take me 20 minutes to eat my cereal and have my coffee, so I know this drop off in hunger was probably as much psychological as physical. There couldn't have been time for my brain to register fullness.
After finishing my meal, I still felt a little hungry - about a 3 - but did not have anything else to eat. I never ever have seconds at breakfast. Ain' nobody got time fo' dat!
About 20 minutes after finishing breakfast I headed off to work. Not hungry at all.
Around 11:30 I started feeling REALLY hungry - a 9 on the charts. Kept getting hungrier, but had planned to wait until noon to eat my lunch. My stomach was growling a lot by the time I ate. After I ate a banana, I stopped eating for about 5 minutes. I still felt hungry, but more like a 7. Over the course of then next 40 minutes, I slowly at the rest of my small lunch. In the end, I was no longer hungry, but also not full. This is how I like it.
I paid attention to every bite, but I did not eat sitting down. I eat at my stand-up desk while working so that I can exercise on my lunch hour.
****Snack after work
My work day was interrupted by a wee little family emergency (all is well), which added a bit of extra stress to an already tricky part of my day. When we got home, Kiddo #2 and I were both hungry. (I was at a 6 on the hunger scale; my stomach wasn't growling, but it was close.) Instead of the m&ms or chips that called my name from the cupboard, I opted for a bowl of healthy fiber-rich cereal, then headed to the basement for a workout. I ate my cereal slowly while sitting down, enjoying every single bite. When I finished, I was still a little bit hungry- a 4. My taste buds were satisfied, and I knew I could hold off until supper.
DH is working late this week, so we didn't have supper until 6:45. My hunger was at an 8 by then. I ate slowly, sitting down. By the time I finished, my hunger was gone. I felt satisfied but not full. I really hate feeling full.
This was a good eating day.
I have to say, once I read the definitions of hunger/desire/cravings I found it pretty easy to distinguish the three.
My only trouble is recognizing the difference between strong hunger and being sick. There is a fine line there for me. If I get too hungry, I just feel very nauseated and do not want to eat anything at all. So that is when I need some go-to small healthy snacks that are easy on the stomach, and good sense in my head to tell me it's most likely that I'm very hungry.