Did that get your attention? Calm down...nothing bad happened to me. But I had this new experience relative to food. It was totally opposite of my 'normal'.
I, the person who has spent the last 20 years trying to talk myself out of eating, was trying to talk myself into eating and was unsuccessful!!!
This phenomenon took place yesterday. I was planning to make a favorite snack--an ethnic one from India--Chivda. It is a combination of grains--I use corn and rice, i.e. Corn Flakes and Rice Krispies--and a masala--which just means a mixture of spices--of sweet/sour/hot/salty.
I make it instead of buying it because the purchased product is not readily available and I'm able to reduce the fat content without losing the taste I love. And I can make a single serving portion, which is a aid to control my intake.
So there I was, all day yesterday, planning on making it at some point in the day for a snack. (It goes great with a cup of hot tea. It is sometimes referred to as a 'teatime snack'.) I had a real head hunger for it. But I kept putting it off. That made me wonder--made me think: "this is very odd for me". All day I thought about that snack, looking forward to consuming it.
Finally, around 9 pm -- after hubby had gone to bed because he had to get up very early--I thought "now I'll make my beloved Chivda". But I kept putting it off. Kept finding other things that needed doing first. I was puzzled at myself. I wanted that Chivda in my head. The thought that kept bouncing around in my head was "but I'm not hungry".
Not being hungry has *NEVER ever* ever *ever* in the last 20 or so years stopped me from eating something I wanted. Eating when I'm not physically hungry is the rule, not the exception in my life.
I went back and forth in my head thinking--"I'm going to make it. But I'm not hungry" It was like a little exchange between two people. Both of them the inner me. Finally I said to myself--forget it--you can make it tomorrow.
Analysis? I wanted a food emotionally, on a head level. But on a physical level, I wasn't hungry--and couldn't bring myself to make/eat it.
What gives? My take is that the 'head' work I began January 2007 is working.
In fact--these past few weeks, all through the holiday season--I've been paying more attention to my physical body signals and aligning them with head thoughts which concentrate on categories of food like protein, carb and fat, and in the carb category focusing on fruits and veggies.
It goes like this:
I'm hungry. What shall I eat? Well, I need some protein. So I make a choice for that. Now I need to add in some carbs--how am I going to get in a couple of servings in the fruit/veg category? Fat is added in limited amounts as is simple carbs. I choose portion sizes that are "small normal". And I eat without giving much thought to the specific calories.
While I haven't lost the weight I regained--it was about 7 pounds--my weight has remained stable. And I've had this new development--NOT BEING ABLE TO TALK MYSELF INTO EATING SOMETHING I WANTED (as in head hunger) when I wasn't physically hungry.!!!
Folks, I haven't had this experience in years. I'm hoping it's a trend that will continue. I'm hoping that what I have been doing is reshaping my relationship with food. I'm hoping that the long term result will yield a smaller, healthier me. One who is not obsessed with weight loss but possessed with the natural ability to eat like a 'normal' person.
I plan to make that Chivda today. We'll see what happens.
" For, lo, the winter is past, the rain is over and gone; the flowers appear on the earth; the time of the singing of birds is come, and the voice of the turtle is heard in our land. " Song of Solomon
Showing posts with label intuitive eating. Show all posts
Showing posts with label intuitive eating. Show all posts
January 8, 2009
October 2, 2008
Intuitive Eating Insight
I don't have much to say today, so I thought I'd point you to a new blog I'm reading. The author is doing intuitive eating and this post--Looking Back-gives some insight to her experiences with it.
While I'm monitoring my calories intake and working to stay in the 1600 on average calorie range, I'm using the hunger scale to determine when I should eat and how much volume wise. And I continue to allow all foods--trying to satisfy my cravings so I won't set myself up for a binge.
Learning how to do all this within a healthy parameter is a process that takes some time...there is definitely a learning curve. But in the long run I believe all will even out and I will find the balance I've been missing all these years when it comes to eating and the way I relate to it.
So, head on over to What I Ate Yesterday and glean what you can.
While I'm monitoring my calories intake and working to stay in the 1600 on average calorie range, I'm using the hunger scale to determine when I should eat and how much volume wise. And I continue to allow all foods--trying to satisfy my cravings so I won't set myself up for a binge.
Learning how to do all this within a healthy parameter is a process that takes some time...there is definitely a learning curve. But in the long run I believe all will even out and I will find the balance I've been missing all these years when it comes to eating and the way I relate to it.
So, head on over to What I Ate Yesterday and glean what you can.
Labels:
diet,
intuitive eating,
normal eating,
overeating,
weightloss
September 16, 2008
Perplexed About Hunger
Lately I haven't been hungry which is none to common to me. It's gotten me to thinking and asking "why".
Perhaps it's the time of the year? Summer is almost over and fall is around the corner, a time when things are winding down. The light is waning and the days are shorter
Or maybe it's hormonal? I've lost 15 pounds of fat, and I've read belly fat releases a hormone that triggers hunger.
Is it the new relationship to food that I'm developing? The Intuitive Eating approach is to not restrict any type of food. Since no food is forbidden the previously "bad" foods are less desirable from an emotional standpoint. And since a lot of my eating is emotional, not stemming from true physical hunger, that could figure into it.
It's a good thing that I'm not hungry all the time--but the "dilemma"...if you can call it that...hahaha...is how should I respond to it??? Wait until I get hungry and then eat a meal? I tried that the other day and at 1:30 pm I was still not hungry for lunch but ate anyway because I doubted I could go until supper time without eating and was afraid I'd "spoil" my supper if I found myself ravenous and eating at 4 pm. (Why didn't I just skip the meal all together???)
In the morning I wake up not hungry and am inclined to skip breakfast. But that knowledge that I "should" eat breakfast is rattling around in my head. The statistic that people who skip breakfast are fat--that they overeat later in the day--you've heard it...that knowledge screams at me. But all those years I wasn't fat I never ate breakfast. And the rare times I did I was starving well before lunch.
And then there's the "knowledge" that it's important to eat so that the metabolism stays revved up. So if I'm not hungry and I don't eat, am I sabotaging my weight loss effort?
So many questions and very few clear, certain answers.
What I believe I'm learning is that I need to listen to my body. It's hard, this listening to my body. I've ignored it for so long that I barely know it. I've been a dictator, ignoring the needs of my body, doing what I decided was seemly. Like staying up late to do things I felt I must instead of going to bed for sleep. Or skimping on fresh fruit--which I enjoy--because canned fruit is cheaper--which I don't enjoy.
I imagine this season will pass. For now it is to my benefit-- it's certainly easier to eat less food when you're not hungry--so I'll try and make the most of it. But I won't be too surprised if I wake up tomorrow starving.
August 24, 2008
More Intuitive Eating
I've mentioned the book Intuitive Eating by Evelyn Tribole and Elyse Resch in previous posts. A couple of months ago I came across the expression intuitive eating and not being familiar with it googled it.
Not long after, I came across the book while shopping. Perusing it I found it went right along with what I personally initiated New Years 2007 and decided that I didn’t need to buy the book. Later though, I returned to the store and purchased the book.. I’m so glad I did. I only wish I had this information decades ago. It might have saved me many years of frustrating diets and excess weight.
No matter what diet you are on…or if you are sick to death of diets and vow to never diet again, you can benefit from this book. I've hesitated to give you much information in fear that you might discount the book. The book gives some detailed information that I can’t give in a post or two or three. Basically it helps the reader retrain himself to eat when physiologically hungry, stop when full, quit using food the wrong way and learn how to deal with the myriad other reasons we eat---like eating because it tastes good or eating in social settings for social reasons-- to name a couple.
Two important principles you learn that are key is to honor your hunger and respect your fullness. Using these principles I was able to quit counting calories which is tedious and difficult in many circumstances…often I can only make an educated guess if I’m eating away from home. It was a little scary at first to give myself permission to eat when I was hungry, stop when I was full, so initially I did track my caloric intake…and discovered I was intuitively eating an average of 1600 calories a day. But the beauty of it is I wasn’t eating up to that number or having to restrict myself, wanting more food. I was stopping because I honestly didn’t want the food. But---for this to work---you must give yourself permission to eat what you want anytime you are hungry…no exceptions. If you don’t do that intuitive eating will not work. Any method of eating that restricts food in any way is a diet.
Here’s a brief description of how the hunger scale works. The scale ranges from the numbers 0-10...0 is empty/starving and 10 is stuffed/miserable almost to the point of being sick full, and 5 in neutral, neither hungry or full.
As I said and emphasized above, for the scale to work you must give yourself permission to eat when you are hungry…preferably when your hunger level would be a 3 or 4 on the scale. For many it is difficult to recognize hunger because we are so out of touch with what true physiological hunger feels like. Then eat until your perceive your fullness level to be a 7 or 8. While you are eating you will want to pause periodically and ask yourself “what number am I on the scale?”. It gets easier each time, and having given yourself permission to eat whenever you are hungry, it is easier to stop when you reach the full mark because you know (i.e. you believe--this is key!) you’ll be able to eat again when you are hungry.
For me the way of eating has been a godsend. I heartily encourage you to buy the book, read it and follow the advice. You will find much needed additional information that is key to succeeding with learning how to eat intuitively. Like, what to do if you’re not hungry but your window of opportunity for eating is limited…how to handling eating food just because it tastes good, or is available for a limited time--even though you’re not hungry.
The thing that thrills me about this method, unlike other methods, *there* is* no* gimmick * !!! You will not have the rug pulled out from under you. When the authors say you can eat anything you want and reach a normal “healthy for you” weight, they mean it. It’s not like those books that say you can eat as much as you want and lose weight fast and you think “WOW!”--- only to find out in the third chapter that there are food restrictions or whole food groups are eliminated.
Intuitive Eating also covers eating healthfully while eating intuitively. But no food is limited, restricted or required…..ever. That is why the method works. When we restrict ourselves from eating food we want because it is not healthy, that restriction leads to feelings of deprivation, which then eventually leads, for most of us, to binging on that very food, followed by guilt because we “failed” again….we feel like we have no discipline or will power.
If you’re tired of the cycle of diet, lose, regain….this is the book for you. If you are in a diet plan and it is working well, you may find as I that this method can work quite well in helping you to eat less food and be satisfied with that amount. Eating mindfully-- paying attention-- generally leads to eating less food. And noticing how your stomach feels at different phases in a meal helps you relearn the sensation of what "full" feels like--and gives you an intake measure beyond calorie or point counting.
Not long after, I came across the book while shopping. Perusing it I found it went right along with what I personally initiated New Years 2007 and decided that I didn’t need to buy the book. Later though, I returned to the store and purchased the book.. I’m so glad I did. I only wish I had this information decades ago. It might have saved me many years of frustrating diets and excess weight.
No matter what diet you are on…or if you are sick to death of diets and vow to never diet again, you can benefit from this book. I've hesitated to give you much information in fear that you might discount the book. The book gives some detailed information that I can’t give in a post or two or three. Basically it helps the reader retrain himself to eat when physiologically hungry, stop when full, quit using food the wrong way and learn how to deal with the myriad other reasons we eat---like eating because it tastes good or eating in social settings for social reasons-- to name a couple.
Two important principles you learn that are key is to honor your hunger and respect your fullness. Using these principles I was able to quit counting calories which is tedious and difficult in many circumstances…often I can only make an educated guess if I’m eating away from home. It was a little scary at first to give myself permission to eat when I was hungry, stop when I was full, so initially I did track my caloric intake…and discovered I was intuitively eating an average of 1600 calories a day. But the beauty of it is I wasn’t eating up to that number or having to restrict myself, wanting more food. I was stopping because I honestly didn’t want the food. But---for this to work---you must give yourself permission to eat what you want anytime you are hungry…no exceptions. If you don’t do that intuitive eating will not work. Any method of eating that restricts food in any way is a diet.
Here’s a brief description of how the hunger scale works. The scale ranges from the numbers 0-10...0 is empty/starving and 10 is stuffed/miserable almost to the point of being sick full, and 5 in neutral, neither hungry or full.
As I said and emphasized above, for the scale to work you must give yourself permission to eat when you are hungry…preferably when your hunger level would be a 3 or 4 on the scale. For many it is difficult to recognize hunger because we are so out of touch with what true physiological hunger feels like. Then eat until your perceive your fullness level to be a 7 or 8. While you are eating you will want to pause periodically and ask yourself “what number am I on the scale?”. It gets easier each time, and having given yourself permission to eat whenever you are hungry, it is easier to stop when you reach the full mark because you know (i.e. you believe--this is key!) you’ll be able to eat again when you are hungry.
For me the way of eating has been a godsend. I heartily encourage you to buy the book, read it and follow the advice. You will find much needed additional information that is key to succeeding with learning how to eat intuitively. Like, what to do if you’re not hungry but your window of opportunity for eating is limited…how to handling eating food just because it tastes good, or is available for a limited time--even though you’re not hungry.
The thing that thrills me about this method, unlike other methods, *there* is* no* gimmick * !!! You will not have the rug pulled out from under you. When the authors say you can eat anything you want and reach a normal “healthy for you” weight, they mean it. It’s not like those books that say you can eat as much as you want and lose weight fast and you think “WOW!”--- only to find out in the third chapter that there are food restrictions or whole food groups are eliminated.
Intuitive Eating also covers eating healthfully while eating intuitively. But no food is limited, restricted or required…..ever. That is why the method works. When we restrict ourselves from eating food we want because it is not healthy, that restriction leads to feelings of deprivation, which then eventually leads, for most of us, to binging on that very food, followed by guilt because we “failed” again….we feel like we have no discipline or will power.
If you’re tired of the cycle of diet, lose, regain….this is the book for you. If you are in a diet plan and it is working well, you may find as I that this method can work quite well in helping you to eat less food and be satisfied with that amount. Eating mindfully-- paying attention-- generally leads to eating less food. And noticing how your stomach feels at different phases in a meal helps you relearn the sensation of what "full" feels like--and gives you an intake measure beyond calorie or point counting.
August 20, 2008
After Vacation Weigh In and "Why Weigh?"
I weighed in this morning and my vacation weight increase is 1.25 pounds. I'll take that! It's very good considering that I had so much fried seafood and so few fruits and veggies. My diet mainly consisted of protein, fat and bread---I'm not kidding! I thought it might be worse. But I did practice Intuitive Eating--allowing myself to eat what I desired but within the parameters of not surpassing "full" on the food scale---all the while giving myself permission to eat more should I really want to--which I didn't, mostly because I knew I could, i.e.--I had permission. Which works like reverse psychology! Tell me I can't have it--I want it! Tell me I can have all I want--meh..not so much...lol. Such is human nature...
Below is a post I wrote in explanation as to why I choose not to weigh sooner following vacation.
************************************
We got in late Saturday from vacation. I am in no hurry to weigh myself. Why?
Vacation is not over-- my husband won't return to work until later in the week---which means we'll be eating out more than usual and my routine won't be back to normal.
Because I'm not on a diet in the conventional sense, I am not off program or on. My food perspective is the same on vacation or off. But, being on vacation, I've allowed myself to eat foods that I don't normally eat and in larger quantities. Why?
Because they are foods not normally available or are foods I reserve for special occasions and I choose/chose to indulge myself. And doing so, I surely can't and don't expect that I will lose any weight. Quite possibly I may not have gained any either.
You see---because I'm willing to have periods of time in my eating life where I'm satisfied to maintain my weight or even see it increase slightly--even though my ultimate goal is to reduce my weight-- I am able to eat normally anywhere, anytime. It's all good, it's all my choice, and there is no guilt nor deprivation and no rebound effect...no urgency to get back on the wagon. The wagon is out of my life, for good! Thank God. (Sigh of relief)
Usually there are two reactions for those on conventional diets following vacation. Some want to face the music and get on the scale immediately. Others are afraid to see the number on the scale and put it off. Panic --all too often--sets in, and their response is a binge that lasts until they are sick of food. They purge--literally or figuratively---and then start over. It's a vicious cycle and of little or no benefit in the long run.
I'm in neither group of scale reactors. Prior to Intuitive Eating I would have been in the second group---putting it off, afraid of what it would show, eating and eating, feeling out of control and when I reached the end of my frenzy, worn out, I'd figuratively purge and start on my diet again, resolving to be successful this time.
But since I rejected typical dieting last January 2007, I operate on a different diet wave length. The scale has a small insignificant role in my life. It provides some input and helps me to assess some aspects of my journey. But changing my relationship with food is about more than decreasing my calorie intake to lose weight.
The scale may not move for a month, but that does not indicate that I'm failing in my endeavor.
So, getting on the scale today, or in a few days, is moot.
Because I suffer from IBS and travelling always gets me "out of sorts" the scale may not be a reliable informant as to whether or not I gained weight while I was gone.
I could get on, see an increase, and then when I got straightened out see the number go down. But it would not be due to fat gain nor loss. It would be an artificial gain and loss.
My thinking--why bother?
I find the scale of little value when it comes to weight loss. And in fact, I think it all too often does more harm than good. It is easy to become scale addicted. I've been there. The number on the scale determined if I'd have a good day or bad. What a waste of life! Infrequent weighing will yield the same information.
But that's me....you may not agree. No matter, though. I've been running up and down this road for a long time, and followed the conventional wisdom. I've found it sadly lacking.
The years I have wasted on diets---only to regain the weight, ignorant of the fact that I had to go much deeper and examine the "why" in order to make lasting changes--are years I will not get back. I'm kicking myself now for believing the hype and falling for the slick salesmanship, ruing that I actually spent money--lots of money---making the diet hucksters richer.
And it annoys me too that the medical establishment thinks it's as simple as handing you a sheet of paper with a list of do's and don'ts. Dear blog friends---our way of thinking determines our behavior. Until you go deeper and examine the "why"---why do you overeat?--- and address it appropriately, you are doomed to repeat your history.
You may ask "if I can lose weight following a diet, why does it matter if I know the reason I overeat?". Because---you will not follow that diet for the rest of your life. You may make some lifestyle changes that stick---but you will not "do" the diet forever. You will go "off" it. And...if it is a low calorie diet, your body metabolism will adjust to the low caloric intake and you will find you must continue that low intake or else gain weight when you increase it---unless you become a slave to exercise. Are you willing--are you able--to exercise an hour or an hour and a half every day? Most of us aren't. And those who are able can't always continue that for life. At some point, their life will change--they get married; have a baby; change jobs; move; get sick--whatever-- and they won't have the time or ability to maintain that level of exercise.
Bottom line? You can lose weight through diet and exercise, but only indefinitely. If you're after long term success, quit wasting your time with functional dieting. Examine the root of your problem with food, and change your relationship with food. I believe that is the best way to have lasting results and defy the odds.
********************************
Laugh a lot--burn more calories: According to Vanderbilt University laughing causes you to burn 20% more calories! (Click on laughing causes....to go to link.)
Below is a post I wrote in explanation as to why I choose not to weigh sooner following vacation.
************************************
We got in late Saturday from vacation. I am in no hurry to weigh myself. Why?
Vacation is not over-- my husband won't return to work until later in the week---which means we'll be eating out more than usual and my routine won't be back to normal.
Because I'm not on a diet in the conventional sense, I am not off program or on. My food perspective is the same on vacation or off. But, being on vacation, I've allowed myself to eat foods that I don't normally eat and in larger quantities. Why?
Because they are foods not normally available or are foods I reserve for special occasions and I choose/chose to indulge myself. And doing so, I surely can't and don't expect that I will lose any weight. Quite possibly I may not have gained any either.
You see---because I'm willing to have periods of time in my eating life where I'm satisfied to maintain my weight or even see it increase slightly--even though my ultimate goal is to reduce my weight-- I am able to eat normally anywhere, anytime. It's all good, it's all my choice, and there is no guilt nor deprivation and no rebound effect...no urgency to get back on the wagon. The wagon is out of my life, for good! Thank God. (Sigh of relief)
Usually there are two reactions for those on conventional diets following vacation. Some want to face the music and get on the scale immediately. Others are afraid to see the number on the scale and put it off. Panic --all too often--sets in, and their response is a binge that lasts until they are sick of food. They purge--literally or figuratively---and then start over. It's a vicious cycle and of little or no benefit in the long run.
I'm in neither group of scale reactors. Prior to Intuitive Eating I would have been in the second group---putting it off, afraid of what it would show, eating and eating, feeling out of control and when I reached the end of my frenzy, worn out, I'd figuratively purge and start on my diet again, resolving to be successful this time.
But since I rejected typical dieting last January 2007, I operate on a different diet wave length. The scale has a small insignificant role in my life. It provides some input and helps me to assess some aspects of my journey. But changing my relationship with food is about more than decreasing my calorie intake to lose weight.
The scale may not move for a month, but that does not indicate that I'm failing in my endeavor.
So, getting on the scale today, or in a few days, is moot.
Because I suffer from IBS and travelling always gets me "out of sorts" the scale may not be a reliable informant as to whether or not I gained weight while I was gone.
I could get on, see an increase, and then when I got straightened out see the number go down. But it would not be due to fat gain nor loss. It would be an artificial gain and loss.
My thinking--why bother?
I find the scale of little value when it comes to weight loss. And in fact, I think it all too often does more harm than good. It is easy to become scale addicted. I've been there. The number on the scale determined if I'd have a good day or bad. What a waste of life! Infrequent weighing will yield the same information.
But that's me....you may not agree. No matter, though. I've been running up and down this road for a long time, and followed the conventional wisdom. I've found it sadly lacking.
The years I have wasted on diets---only to regain the weight, ignorant of the fact that I had to go much deeper and examine the "why" in order to make lasting changes--are years I will not get back. I'm kicking myself now for believing the hype and falling for the slick salesmanship, ruing that I actually spent money--lots of money---making the diet hucksters richer.
And it annoys me too that the medical establishment thinks it's as simple as handing you a sheet of paper with a list of do's and don'ts. Dear blog friends---our way of thinking determines our behavior. Until you go deeper and examine the "why"---why do you overeat?--- and address it appropriately, you are doomed to repeat your history.
You may ask "if I can lose weight following a diet, why does it matter if I know the reason I overeat?". Because---you will not follow that diet for the rest of your life. You may make some lifestyle changes that stick---but you will not "do" the diet forever. You will go "off" it. And...if it is a low calorie diet, your body metabolism will adjust to the low caloric intake and you will find you must continue that low intake or else gain weight when you increase it---unless you become a slave to exercise. Are you willing--are you able--to exercise an hour or an hour and a half every day? Most of us aren't. And those who are able can't always continue that for life. At some point, their life will change--they get married; have a baby; change jobs; move; get sick--whatever-- and they won't have the time or ability to maintain that level of exercise.
Bottom line? You can lose weight through diet and exercise, but only indefinitely. If you're after long term success, quit wasting your time with functional dieting. Examine the root of your problem with food, and change your relationship with food. I believe that is the best way to have lasting results and defy the odds.
********************************
Laugh a lot--burn more calories: According to Vanderbilt University laughing causes you to burn 20% more calories! (Click on laughing causes....to go to link.)
August 19, 2008
Slowing Down May Speed Things Up!
At the beach we'd gone out to eat--the whole family, which included my husband, both my children and their spouses. It was a special occasion and a very nice restaurant...one with linen tablecloths and heavy flatware, plus candlelight..on the beach under a gazebo.
I was especially hungry and knew from experience that unlike fast food this would be slow food...which is much nicer to share with family or friends. The waiter brought us menus and hot crusty bread with olive oil for dipping.
As I perused the menu I ate some of that delicious bread. After 3 smallish slices and about a tablespoon of oil I decided I'd quit, wanting to leave room for the main meal. When the waiter finally came to take our order a surprising thing happened-- I realized I was no longer hungry!
Whoops--I thought--not good.....I hadn't even ordered my meal yet. I was looking forward to the meal, but in light of the situation, I decided to order two appetizers instead of an entree (a small salad which included roasted beets, pecans and blue cheese on a bed of field greens and 2 giant grilled scallops accompanied by some roasted asparagus on a bed of grilled greens). The food was delicious and I didn't stuff myself.
Evidently my forced wait allowed my brain time to get the message from my stomach that I'd eaten and signaled that I was full. The fat I'd eaten (the olive oil) affects the leptin which is the hormone responsible for indicating fullness.
That being the case, it behooves us to eat some fat and to eat slowly--pausing if necessary. At the end of 20 minutes we should have a better idea if we're full, or not, in our stomach. This practice may not always be feasible, but when it is, it's a good one to follow.
It seems to me that our busy lifestyles, which necessitate quick eating all too often, correlate with the increasing girth of America. It may be, in part, responsible. Speed certainly contributes to mindless eating--we shovel it in without really even tasting it, let alone enjoying it.
So for our healths sake--and our waist--let's practice the 20 minute rule as often as possible. Slowing down may actually speed up our weight loss!
I was especially hungry and knew from experience that unlike fast food this would be slow food...which is much nicer to share with family or friends. The waiter brought us menus and hot crusty bread with olive oil for dipping.
As I perused the menu I ate some of that delicious bread. After 3 smallish slices and about a tablespoon of oil I decided I'd quit, wanting to leave room for the main meal. When the waiter finally came to take our order a surprising thing happened-- I realized I was no longer hungry!
Whoops--I thought--not good.....I hadn't even ordered my meal yet. I was looking forward to the meal, but in light of the situation, I decided to order two appetizers instead of an entree (a small salad which included roasted beets, pecans and blue cheese on a bed of field greens and 2 giant grilled scallops accompanied by some roasted asparagus on a bed of grilled greens). The food was delicious and I didn't stuff myself.
Evidently my forced wait allowed my brain time to get the message from my stomach that I'd eaten and signaled that I was full. The fat I'd eaten (the olive oil) affects the leptin which is the hormone responsible for indicating fullness.
That being the case, it behooves us to eat some fat and to eat slowly--pausing if necessary. At the end of 20 minutes we should have a better idea if we're full, or not, in our stomach. This practice may not always be feasible, but when it is, it's a good one to follow.
It seems to me that our busy lifestyles, which necessitate quick eating all too often, correlate with the increasing girth of America. It may be, in part, responsible. Speed certainly contributes to mindless eating--we shovel it in without really even tasting it, let alone enjoying it.
So for our healths sake--and our waist--let's practice the 20 minute rule as often as possible. Slowing down may actually speed up our weight loss!
Labels:
diet,
fat,
food,
intuitive eating,
overeating,
vacation,
weightloss
August 17, 2008
Weight Variance
I’ve lost 50 pounds twice…kept it off for as long as 4 years, but eventually regained the weight. Others have lost more than I--100+ pounds. Most of us have done so by eating less calories than our bodies required . Some through self effort and some through surgery. Some with the help of medication. And the majority of us will at some point in time regain part or all of the weight lost.
It takes discipline and willpower and determination to stick with any weight loss method long term. We most certainly are not in short supply of those characteristics.
Thinking about that led me to thinking this.
It’s sort of like critter love. There are people who love critters and it is evident by the number of critters they have. Some people don’t like critters and would never think of owning a pet. People like me, respect critters, we even actually like them, but we don’t care to own any. We prefer to treat them like grandchildren…enjoy them…knowing that someone else will deal with the real world day to day messes and expense.
Now put that in perspective relative to food. Those of us who have weight issues are like the critter lovers. We *love* food. It’s obvious--- by the amounts of food we eat and surround ourselves with-- that our lives revolve around food. There’s rarely an hour that goes by that we aren’t thinking about food.
Then there is there is the rest of the world. Like those who tolerate critters---they “tolerate” food. They eat it because they must …they eat to live. Rarely do they overindulge because, well, food just isn’t that important to them.
So, for those of us who struggle with a lifetime of ups and downs weight wise there is a good reason. Food is our love. Simply put…we love our food And we find it hard to resist.
What to do about that?
We all mostly agree that eating excess calories results in excess weight. So the question we ask is “how to reduce our calories intake”. And thus we begin counting calories and restricting ourselves…no easy task for food lovers. And to make matters worse all too often we limit our total food intake severely. To make up for the loss we substitute low calorie filling foods for the high calorie dense foods. We eat a ton of green beans, zucchini, salad and the like--filling and, granted, healthy. But when we do learn to eat a smaller volume of food and be satisfied with it?
I think the problem begs us to answer not “how to eat less food” but “why do we eat so much food”. To me the obvious reason is---well, because we love it. And in that all consuming love we learn to ignore those messages from our tummy that say “I’m full! Stop!”. That practice of overeating becomes a habit and the cue to stop then becomes “stuffed” or miserable full---as in “so full up I can’t take another bite ”. And that often followed by regret, remorse, shame and guilt, soon to be followed by resolve and determination to do better and be “good”.
Intuitive Eating asks the right question---“why do I eat so much?“---making it possible for us to solve our problem of excess eating. Most of us, myself included, tend to shy away from the “why” of overeating, thinking or feeling that an emotional reason is forthcoming and is a cop out. Granted, there are those who have emotional disorders when it comes to food and overeating. But the general population of fatties, like me, just overeat because we’ve quit paying attention to our stomach and used a different way to measure when to stop eating.
Before Intuitive Eating, I had prepared myself to commit to the drudgery of counting calories for the rest of my life. Perhaps now that I’ve discovered IE, I won’t have to. We’ll see.
It takes discipline and willpower and determination to stick with any weight loss method long term. We most certainly are not in short supply of those characteristics.
Thinking about that led me to thinking this.
It’s sort of like critter love. There are people who love critters and it is evident by the number of critters they have. Some people don’t like critters and would never think of owning a pet. People like me, respect critters, we even actually like them, but we don’t care to own any. We prefer to treat them like grandchildren…enjoy them…knowing that someone else will deal with the real world day to day messes and expense.
Now put that in perspective relative to food. Those of us who have weight issues are like the critter lovers. We *love* food. It’s obvious--- by the amounts of food we eat and surround ourselves with-- that our lives revolve around food. There’s rarely an hour that goes by that we aren’t thinking about food.
Then there is there is the rest of the world. Like those who tolerate critters---they “tolerate” food. They eat it because they must …they eat to live. Rarely do they overindulge because, well, food just isn’t that important to them.
So, for those of us who struggle with a lifetime of ups and downs weight wise there is a good reason. Food is our love. Simply put…we love our food And we find it hard to resist.
What to do about that?
We all mostly agree that eating excess calories results in excess weight. So the question we ask is “how to reduce our calories intake”. And thus we begin counting calories and restricting ourselves…no easy task for food lovers. And to make matters worse all too often we limit our total food intake severely. To make up for the loss we substitute low calorie filling foods for the high calorie dense foods. We eat a ton of green beans, zucchini, salad and the like--filling and, granted, healthy. But when we do learn to eat a smaller volume of food and be satisfied with it?
I think the problem begs us to answer not “how to eat less food” but “why do we eat so much food”. To me the obvious reason is---well, because we love it. And in that all consuming love we learn to ignore those messages from our tummy that say “I’m full! Stop!”. That practice of overeating becomes a habit and the cue to stop then becomes “stuffed” or miserable full---as in “so full up I can’t take another bite ”. And that often followed by regret, remorse, shame and guilt, soon to be followed by resolve and determination to do better and be “good”.
Intuitive Eating asks the right question---“why do I eat so much?“---making it possible for us to solve our problem of excess eating. Most of us, myself included, tend to shy away from the “why” of overeating, thinking or feeling that an emotional reason is forthcoming and is a cop out. Granted, there are those who have emotional disorders when it comes to food and overeating. But the general population of fatties, like me, just overeat because we’ve quit paying attention to our stomach and used a different way to measure when to stop eating.
Before Intuitive Eating, I had prepared myself to commit to the drudgery of counting calories for the rest of my life. Perhaps now that I’ve discovered IE, I won’t have to. We’ll see.
August 7, 2008
Bingeing
Of late I’ve realized I’m a food binger. I’d always thought those who binged ate huge volumes of food. Like a whole pizza washed down with a 2 liter Coke followed by a half dozen donuts--all in one sitting .
But a binge can consist of smaller volumes of food. It’s the compulsion to eat and the inability to stop eating, even though your head and heart desire that you do so. You just can’t..you are compelled to continue…and when you finally do stop you are unable to eat any more at that point. And you don’t know why you arrived at the stopping point, or why it came so late, only that it did. Why couldn’t it come sooner, when you wanted it to?
What drives that compulsion? Something is driving it. Why does it have power over me? Do I give it the power? Perhaps indirectly. But on purpose--no way. In my conscious thinking I’m fighting it, begging it to stop---to release me. Beating myself up for being weak..trying to analyze what is going on with me. Is there something wrong with me that I can’t quit after 2 cookies? When I do stop at 2 and put them away, then walk away--they call my name. They taunt me until I go back to them and indulge in more eating. Followed by regret and guilt and self loathing.
If I am truly a weak willed person, why doesn’t it show up in other areas of my life? My house is spotless. I’m always on time; always do what I say I’ll do. I work hard. I’m honest. I never waste money…I can keep to a budget with no problem. I’m not tempted to purchase on impulse.
But when it comes to food--something is amiss. Why didn’t I realize this sooner? Because I didn’t recognize the problem. I thought my weight was the problem. But it wasn’t. My weight is a symptom of the problem. Food and my relationship with food is the problem. Whether I’m overeating 500 calories a day or 5,000---overeating is overeating.
But a binge can consist of smaller volumes of food. It’s the compulsion to eat and the inability to stop eating, even though your head and heart desire that you do so. You just can’t..you are compelled to continue…and when you finally do stop you are unable to eat any more at that point. And you don’t know why you arrived at the stopping point, or why it came so late, only that it did. Why couldn’t it come sooner, when you wanted it to?
What drives that compulsion? Something is driving it. Why does it have power over me? Do I give it the power? Perhaps indirectly. But on purpose--no way. In my conscious thinking I’m fighting it, begging it to stop---to release me. Beating myself up for being weak..trying to analyze what is going on with me. Is there something wrong with me that I can’t quit after 2 cookies? When I do stop at 2 and put them away, then walk away--they call my name. They taunt me until I go back to them and indulge in more eating. Followed by regret and guilt and self loathing.
If I am truly a weak willed person, why doesn’t it show up in other areas of my life? My house is spotless. I’m always on time; always do what I say I’ll do. I work hard. I’m honest. I never waste money…I can keep to a budget with no problem. I’m not tempted to purchase on impulse.
But when it comes to food--something is amiss. Why didn’t I realize this sooner? Because I didn’t recognize the problem. I thought my weight was the problem. But it wasn’t. My weight is a symptom of the problem. Food and my relationship with food is the problem. Whether I’m overeating 500 calories a day or 5,000---overeating is overeating.
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Since I've adopted the Intuitive Eating method the compulsion to binge is mostly not there. Why would it be if I've truly given myself permission to eat what I want? Just the thought of a food being limited or restricted is enough to make one desire that food all the more and kick start the bingeing behavior--as is believing your trigger foods are evil. The guilt that encompasses your desire to eat "bad" food is counterproductive.
If you haven't checked out IE I encourage you to do so.
July 31, 2008
A Day of Intuitive Eating
UPDATE: I've lost the pound I gained on vacation...and an additional .7!! for a grand total lost to date of 15.7....nearing my 20 pounds lost goal.
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Since I’ve returned home from vacation I’ve been able to be more focused and eat intuitively once again. To eat intuitively, I cannot eat on auto pilot. I have to pay attention to several things: What am I hungry for? Am I physically hungry? Once I begin eating, where am I on the hunger scale? Am I eating too fast?
That last thing in the list is important, because I find if I eat too fast it is hard to stay attuned to my hunger level…I’ll pass “full” without realizing it if I go too fast. Slowing down allows me to note where I’m at and gives my brain time to catch up with my stomach. Any of us who’ve been on Weight Watchers for any length of time have heard that it takes about 20 minutes for the message to get to your brain that your stomach is full.
When I first heard that I found it interesting. I was always a very slow eater and never had a weight problem prior to meeting my husband. But he made comments about how long it took me to finish a meal on a date, and thereafter I made a point to speed up. Silly me---I basically shot myself in the foot.
Another time, not long after we were married, he observed me eating a cookie. He commented: “do you really need that?’ Thereafter, I continued to eat cookies when I desired, but not in front of him---- and take note---I hid the cookies. That made the cookies seem “forbidden” and induced guilt when I ate them which only served to make me feel like a loser, a “cheat”… and that led me to seek solace in said cookies---a vicious cycle indeed.
Had I a lick of sense in my silly head, I’d have told him to shut up---but I was only 18 and madly in love. If I could roll back the curtain of time, those scenes would have played out differently. But, that was then, this is now. NOW I’m relearning what I intuitively practiced for so many years--the years when I wasn’t fat and the issue of weight was a non-issue.
So…today, being back home, life back to normal I was able to totally practice IE. I was curious about how many calories I’d actually eaten “intuitively”. I decided to tally them up. What follows is a list of the food I ate today, in order of eating, along with the calorie count. Note: I ate what I was hungry for at the time.
Breakfast: one cup of coffee with 2 teaspoons of ½ and ½……15 calories; one half of a Lara Bar…..100 calories. ( I just wasn’t hungry this morning.) Total: 115K
Lunch: a BLT consisting of 2 slices of bread….140K; 2 slices of bacon….90K; ½ tablespoons of light mayo….25K; tomato ….10K; lettuce….5K; ½ cup cantaloupe….50K; a glass of unsweetened iced tea. Total: 320
Mid-afternoon found me at : Starbucks!! One half of an orange cranberry scone…230K; a large unsweetened iced coffee with ¼ cup whole milk….40K; and a tablespoon of ½ and ½….20K. Total: 290
Supper: Taco salad comprised of----salad….15K; salsa….25K; Nacho chips….65K; 2 ounces lean ground beef…..80K; ½ cup kidney beans….55K; salad dressing….50K; ½ ounce Colby cheese…55K Total: 345
Evening snack: the rest of my Cranberry orange scone….230K; a cup of unsweetened Indian spiced chai with low fat milk…..30K. Total: 260
Grand Total: 1330
I was really surprised at how low the calorie count was. One, because I ate what I “wanted”…and two---I had a scone from Starbucks!!!
I noted that I was hungry after supper (when I finished off the scone), owing I believe to eating so little at breakfast. Normally I eat more at breakfast, but today I was just not hungry. Also, I imagine had I eaten breakfast it’s likely I wouldn’t have been hungry for the scone after lunch.
I find this practice---eating intuitively and then when I’m “done” for the day, tallying everything up---confirms that if I listen to myself---look inside for what to eat, how much to eat---- that instinctively I will know what, and how much to eat. Amazingly, kicking the food police out of my head and releasing myself from their influence has had the effect of unshackling me from the bondage to food I found myself in.
While I don’t think everyone’s eating problems stem from emotional issues---I think a great many of us do have emotionally disordered eating and dieting only adds to the problem and adds to our burden.
Again, I encourage you to read the book, particularly if you find yourself struggling in your current method/plan or just needing something to augment the process. As I said in a previous post---my former plan of eating the number of calories per day that it would take to maintain my desired weight worked as far as setting the parameter for my eating that would lend itself to weight loss----but it had little effect on the reason I tend to need to overeat.
Addressing the “why” is most important, in my opinion. Why is enough food never enough? Why must I always eat to the point of---in fact feel driven to --- being so full that I am uncomfortable? That is not a normal behavior, though it is quite common. I think it is only at the point of being too full that I felt I was able to say “I’ll decide…no one and no-thing is going dictate what I can eat .” I was, in effect, repeatedly declaring my freedom.
Even if I had not decided to do IE whole hog, just using the hunger scale to help me keep within the defined 1600 calories on average per day parameter would have been a huge help. Why? Because I found, for myself, that no matter the amount, be it 1200 calories or 2200 calories, I’d always want “more”. The reason? Because any “allowed” amount, small or generous, “forbids” me to eat past a certain point…it restricts me. And that restriction only serves to make me want more, to be free to have more…I want to-- in fact have a need to---push against that boundary. Having an artificial indicator to end eating does little to affect the desire within. We may through sheer will power stop our eating, but the desire to continue resides within…unless it is confronted and dealt with.
Freedom--whether it be in eating, life, liberty or the pursuit of happiness is the prize we reach for more than any other thing I can think of. It is the thing we will fight for--- yea, die for---- if need be.
Overeating, gluttony, is a killer for sure. The Bible says the glutton may as well put a knife to his throat? Why, you ask? Well, a knife to the throat will kill you surely, as will overeating, gluttony. May as well do it quickly with the knife. A slow death is never desirable--for who desires prolonged suffering and misery?
It was high time for me to quit using overeating as a declaration of independence. I give/gave myself permission to decide what I may eat, how much I may eat, when I may eat. Let freedom ring!
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If you haven’t read Kathy’s post “One Perfect Bite” be sure to do so…It’s insightful and after having read it, all day I searched for the perfect bite discovering once again how delightful it is to truly savor and enjoy my food.
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July 25, 2008
Vacation and Intuitive Eating
After eight days away from home with lots of eating out I’m one pound heavier than I was when I left. Not too shabby considering….
I mainly focused on the Intuitive Eating hunger scale, honoring my hunger and respecting my fullness ….though I did find it all too easy to be distracted.. It is difficult too, to maintain focus, when faced with lots of out of the ordinary treats and circumstances. It’s easy to slip into that old auto pilot routine of mindless eating. I managed to make some trade offs--going for the foods that I really wanted, craved or were not what I could get at home. Had I been able to keep up with my walking and weight lifting routine I may not have gained at all.
During the trip up and back, which is 10 hours by car I found it most difficult to make good choices because those choices are so limited. Not being one who wants to waste time stopping and eating, I mainly grab fast food--and order stuff I can eat while driving without making a mess of my clothes and the car. Hence no grilled chicken sandwiches---those are two fisted eats. I find that the chicken breast has a tendency to “squeeze” out like a slippery bathed baby or a greased pig. The regular cheeseburger or hamburger or even the chicken nuggets seem to be easiest and if I’m really hungry---and who isn’t when you’re riding in the car basically bored--I add some fries minus the catsup…all downed by a large caffeine laden drink so I won’t fall asleep at the wheel.
Breakfast is always a sausage biscuit plus coffee for the caffeine. I never eat those at home for several obvious reasons---so I look forward to them when I travel. To get some fruit in I usually grab an orange juice--easy to drink and drive--- despite the high calories and lack of fiber. Hey---we don’t live in a perfect world. In a perfect world all the fast food would be healthy, at least in my world it would be. Fruit and yogurt is out because eating anything that requires utensils is less than safe. Missing my mouth and having food end up in my lap could be so distracting that I might run off the road and end up in a ditch or worse….dead or maimed for life….none of which is what I consider “healthy”. So for “health’s” sake I go with the juice.
So I was riding along and thinking--you have lots of time to think when traveling alone by car for 10 hours--how could I minimize the damage with my fast food choices. That’s when Art Linkletter came to mind.
Mainly I remember him for his show “Kids Say the Darn'dest Things” back in the day. And, only God knows why, but also for his answer when asked how he lost some weight. His answer---I ate as I always do, I just cut everything in half.
Now that works if you basically eat the same thing everyday. But if you’re like me, it’s kind of hard to know how much half is…half of what you would eat? or should eat? Without any absolute eating patterns eating half won’t work for me.
Continuing to ponder I came up with my own take. Mind you also--for me to leave half of anything is a no go. Guess it’s all those years of being taught “waste not, want not” and “there are starving children in China”--- there’s no way I’m throwing out half of the food I order.
Here’s what I came up with. Lets use a burger as an example. Say it has 400 calories. One fourth of that burger is 100 calories. Now if I leave ¼ I’ve just saved 100 calories. Or I could leave 1/8 and save 50 calories. I could do the same with my fries. Those multiples of 50 or 100 add up to some pretty hefty calorie savings.
Leaving a fourth or eighth is doable for me. Leaving an 1/8 of my “small in size but high in calories” burger is like leaving a bite. That I can handle…but no way can I leave a half…unless that sucker is gigantic. And if I’m really hungry I’m not likely to be able to quit after eating 3/4s of a small burger….so leaving an 1/8 is ideal.
If I can “save” 100 calories at each of 3 meals and 2 snacks in a day, that adds up to 500 calories saved. And that computes to 3500 over a week which translates into one pound....either not gained, or possibly lost. At any rate, even saving 100 calories a day will result in preventing a gain of 10 pounds over a year or possibly an effortless loss of 10 pounds.
I mainly focused on the Intuitive Eating hunger scale, honoring my hunger and respecting my fullness ….though I did find it all too easy to be distracted.. It is difficult too, to maintain focus, when faced with lots of out of the ordinary treats and circumstances. It’s easy to slip into that old auto pilot routine of mindless eating. I managed to make some trade offs--going for the foods that I really wanted, craved or were not what I could get at home. Had I been able to keep up with my walking and weight lifting routine I may not have gained at all.
During the trip up and back, which is 10 hours by car I found it most difficult to make good choices because those choices are so limited. Not being one who wants to waste time stopping and eating, I mainly grab fast food--and order stuff I can eat while driving without making a mess of my clothes and the car. Hence no grilled chicken sandwiches---those are two fisted eats. I find that the chicken breast has a tendency to “squeeze” out like a slippery bathed baby or a greased pig. The regular cheeseburger or hamburger or even the chicken nuggets seem to be easiest and if I’m really hungry---and who isn’t when you’re riding in the car basically bored--I add some fries minus the catsup…all downed by a large caffeine laden drink so I won’t fall asleep at the wheel.
Breakfast is always a sausage biscuit plus coffee for the caffeine. I never eat those at home for several obvious reasons---so I look forward to them when I travel. To get some fruit in I usually grab an orange juice--easy to drink and drive--- despite the high calories and lack of fiber. Hey---we don’t live in a perfect world. In a perfect world all the fast food would be healthy, at least in my world it would be. Fruit and yogurt is out because eating anything that requires utensils is less than safe. Missing my mouth and having food end up in my lap could be so distracting that I might run off the road and end up in a ditch or worse….dead or maimed for life….none of which is what I consider “healthy”. So for “health’s” sake I go with the juice.
So I was riding along and thinking--you have lots of time to think when traveling alone by car for 10 hours--how could I minimize the damage with my fast food choices. That’s when Art Linkletter came to mind.
Mainly I remember him for his show “Kids Say the Darn'dest Things” back in the day. And, only God knows why, but also for his answer when asked how he lost some weight. His answer---I ate as I always do, I just cut everything in half.
Now that works if you basically eat the same thing everyday. But if you’re like me, it’s kind of hard to know how much half is…half of what you would eat? or should eat? Without any absolute eating patterns eating half won’t work for me.
Continuing to ponder I came up with my own take. Mind you also--for me to leave half of anything is a no go. Guess it’s all those years of being taught “waste not, want not” and “there are starving children in China”--- there’s no way I’m throwing out half of the food I order.
Here’s what I came up with. Lets use a burger as an example. Say it has 400 calories. One fourth of that burger is 100 calories. Now if I leave ¼ I’ve just saved 100 calories. Or I could leave 1/8 and save 50 calories. I could do the same with my fries. Those multiples of 50 or 100 add up to some pretty hefty calorie savings.
Leaving a fourth or eighth is doable for me. Leaving an 1/8 of my “small in size but high in calories” burger is like leaving a bite. That I can handle…but no way can I leave a half…unless that sucker is gigantic. And if I’m really hungry I’m not likely to be able to quit after eating 3/4s of a small burger….so leaving an 1/8 is ideal.
If I can “save” 100 calories at each of 3 meals and 2 snacks in a day, that adds up to 500 calories saved. And that computes to 3500 over a week which translates into one pound....either not gained, or possibly lost. At any rate, even saving 100 calories a day will result in preventing a gain of 10 pounds over a year or possibly an effortless loss of 10 pounds.
Bottom line: When I find myself in a calorie dense or food wise dangerous situation, if I only go for the foods I want, crave, can’t get routinely in the parameter of tasting good enough to continue eating and couple that with leaving 1/8 or ¼ of any or all of the choices, I should pretty much be able to eat what I want without feeling deprived and without having to count calories, which is often hard to do away from home. Those actions plus the element of eating just until full should allow me to eat, enjoy and minimize the damage.
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Summary: Strategy for eating in dangerous food situations when it is tempting to eat mindlessly
+++Choose what you want
+++Choose what you crave
+++Choose what you can’t routinely get
+++Eat your choices only if the taste justifies it…if you take a couple of bites and it doesn’t taste good, stop eating that particular food…replace it with something else if desired
+++Leave 1/8 of one or more of your choices on your plate
+++Stop eating when you feel full in the stomach so you won’t be overfull and miserable
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Here’s a salad I threw together today: Raw broccoli: about a cup; Red onion: diced, amount to taste; Red bell pepper: maybe a ¼ cup: 4-5 black olives
Toss this with one tablespoon of Annie’s Goddess Dressing mixed with a heaping teaspoon of honey.
This offers lots of chew, good nutrition and eye appeal. I ate this with a single serve pizza. The pizza had 420 calories. When I was halfway through the pizza I was feeling like I was reaching the full mark, so I decided to leave ¼…but it tasted good and I didn’t want to stop---there goes that eating because it tastes good “devil“--- so I left just an 1/8.
That behavior allowed me to save 52.5 calories and I never missed that last big bite. Since I was home I broke off the crust and ate the best parts. I weighed what was to be left behind so I’d be sure to leave 1/8. And best of all----- I didn’t feel deprived.
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July 13, 2008
The Hunger Scale in Action
Below it a real life play by play of the hunger scale in action--I’m the person doing the assessing and eating.
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I find myself wanting to eat. I stop and do a “stomach hunger” check. Where am I on the hunger scale? I find I’m at a 3. That means I am truly hungry.
I think about what I really would like to eat. It’s noon and I decide upon a peanut butter sandwich, a carrot and a nectarine with a glass of milk. My meal consists of some dairy, some protein, some fat, some fruit, some veg.. It has a good macro nutrient balance--that’s to honor my health. But I might have had some potato chips just as well, had I desired them. Today I didn’t desire them. (Good thing too since there were none available.) Now if had wanted pizza I would have had that…or a hot dog..or a hamburger…you get the idea. I chose what I desired today. And since this is an actual happening I’m reporting what I’m actually eating and doing.
My portion of each food is prepared (by me!) and sets before me. How much will I eat--the whole portion? Not necessarily. I may eat more, I may eat less. The amount remains to be determined. I have given myself permission to eat until I am full. I have given myself permission to leave some food if the prepared amount is too much…as well, I may add to the portion should I find myself still hungry when it is gone. No stress here…no limitations, no restrictions, no feelings of deprivation.
I take note again, as I begin eating, where my hunger is on the scale. Getting closer to a 2 now. I begin to eat. Periodically I assess my hunger level…am I nearing neutral (5), where I am no longer hungry, but yet not full? And taste…does the food really taste good to me? If it doesn’t taste good I’m certainly not going to eat it if there is anything else available. Eating food that does not taste good may fill me, but it won’t satisfy me. Food satisfaction is very important when/where choices exist. Were I living in a third world country and all I had was a bowl of rice--well then I wouldn’t have any choice. But it wouldn’t be a problem…because there wouldn’t be food I could go foraging for and devour after I finished my meager bowl of rice.
I continue to eat, periodically assessing my hunger/fullness level knowing this: I don’t have to stop---that I may, should I desire, eat past the fullness level--- as in overeat. But--and this is the big but--- why would I do that when I can eat what I want, when I want, in the quantity I want?
Now I’m at a 7 on the scale and I’m feeling full. Taking a moment to assess slows my eating down a tad and gives my body a chance to get the “full” message to my brain. I also note: that peanut butter sandwich tasted really good when I started eating it but it’s not tasting that great now---do I really want those last 2 bites? And the carrots…they’re o.k. now too..but not great…maybe I’ll stop here. And I still have my nectarine. Think I’ll save it until later…when I’m hungry again. Being thirsty, I decide to finish the last few swallows of milk in my glass and then I call it quits. I’m full.
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BTW: I put 2 tablespoons of peanut butter on my sandwich! It’s organic and a good fat to boot. The rest of my meal contained minimal amounts of fat. Note though, I’m not restricting fat---just pointing out that I chose my meal based on what sounded good and my choices today were good. Some days they may not be as good from a health standard, but if they are what I’m craving, what I’m desiring, I will be less likely to overindulge. And I believe that over a day or two or three my food choices will promote health and nourish my body. That’s the IE way of thinking and living.
Follow up: Since I was running errands following lunch I took my nectarine with me. I got hungry later and ate it in my car sitting in the parking lot of Kroger’s before I went in to do my shopping. Might I add that it was juicy, sweet and delicious! Good thing I had some napkins and wet wipes in the car.
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I find myself wanting to eat. I stop and do a “stomach hunger” check. Where am I on the hunger scale? I find I’m at a 3. That means I am truly hungry.
I think about what I really would like to eat. It’s noon and I decide upon a peanut butter sandwich, a carrot and a nectarine with a glass of milk. My meal consists of some dairy, some protein, some fat, some fruit, some veg.. It has a good macro nutrient balance--that’s to honor my health. But I might have had some potato chips just as well, had I desired them. Today I didn’t desire them. (Good thing too since there were none available.) Now if had wanted pizza I would have had that…or a hot dog..or a hamburger…you get the idea. I chose what I desired today. And since this is an actual happening I’m reporting what I’m actually eating and doing.
My portion of each food is prepared (by me!) and sets before me. How much will I eat--the whole portion? Not necessarily. I may eat more, I may eat less. The amount remains to be determined. I have given myself permission to eat until I am full. I have given myself permission to leave some food if the prepared amount is too much…as well, I may add to the portion should I find myself still hungry when it is gone. No stress here…no limitations, no restrictions, no feelings of deprivation.
I take note again, as I begin eating, where my hunger is on the scale. Getting closer to a 2 now. I begin to eat. Periodically I assess my hunger level…am I nearing neutral (5), where I am no longer hungry, but yet not full? And taste…does the food really taste good to me? If it doesn’t taste good I’m certainly not going to eat it if there is anything else available. Eating food that does not taste good may fill me, but it won’t satisfy me. Food satisfaction is very important when/where choices exist. Were I living in a third world country and all I had was a bowl of rice--well then I wouldn’t have any choice. But it wouldn’t be a problem…because there wouldn’t be food I could go foraging for and devour after I finished my meager bowl of rice.
I continue to eat, periodically assessing my hunger/fullness level knowing this: I don’t have to stop---that I may, should I desire, eat past the fullness level--- as in overeat. But--and this is the big but--- why would I do that when I can eat what I want, when I want, in the quantity I want?
Now I’m at a 7 on the scale and I’m feeling full. Taking a moment to assess slows my eating down a tad and gives my body a chance to get the “full” message to my brain. I also note: that peanut butter sandwich tasted really good when I started eating it but it’s not tasting that great now---do I really want those last 2 bites? And the carrots…they’re o.k. now too..but not great…maybe I’ll stop here. And I still have my nectarine. Think I’ll save it until later…when I’m hungry again. Being thirsty, I decide to finish the last few swallows of milk in my glass and then I call it quits. I’m full.
********************************************
BTW: I put 2 tablespoons of peanut butter on my sandwich! It’s organic and a good fat to boot. The rest of my meal contained minimal amounts of fat. Note though, I’m not restricting fat---just pointing out that I chose my meal based on what sounded good and my choices today were good. Some days they may not be as good from a health standard, but if they are what I’m craving, what I’m desiring, I will be less likely to overindulge. And I believe that over a day or two or three my food choices will promote health and nourish my body. That’s the IE way of thinking and living.
Follow up: Since I was running errands following lunch I took my nectarine with me. I got hungry later and ate it in my car sitting in the parking lot of Kroger’s before I went in to do my shopping. Might I add that it was juicy, sweet and delicious! Good thing I had some napkins and wet wipes in the car.
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July 12, 2008
Honor Your Hunger--Respect Your Fullness
One of the responses to the Intuitive Eating principle of eating when hungry is “if I eat every time I’m hungry I’ll get fat (or stay fat)!”.
Take note. The IE message is to eat --not overeat--when hungry. Overeating packs on the pounds. To repeat: the message is “eat“….not “overeat”.
Eating is a necessity. If we don’t eat we will eventually die of starvation.
How to “eat” without “overeating”? Stop eating when you are physiologically full. Many of us don’t know when that is…chronic dieting has given us a different scale/measure to determine how, when, how much, where, etc. to eat.
But we can relearn what fullness feels like. If we eat when we are hungry and stop when we are full---not overfull--but to just to the point of full, the result should be that we reach and/or maintain our natural healthy body weight. Unless we have other physiological problems this, I believe, is the best way to eat.
True, it is scary to try. I was scared at first because I‘ve lost 15 pounds and it‘s taken me several months to do that. But it made way too much sense for me to ignore.
Being a realist I’m not looking for a magic bullet. But I am a truth seeker, and when the truth is that the majority of us who lose weight the conventional way will eventually regain it …well, that sucks. There has got to be a better way. I heard at WW that “ to repeat a behavior that results in failure is the definition of insanity”. I got the message and I’m giving up on insane behavior. (To borrow a phrase from Susan Powter: “Stop the insanity!!”)
********************************************
I must emphasize the importance of reading Intuitive Eating in its entirety. I’m only able to give you a snapshot of portions of it. You need the whole picture.
A piece of the puzzle is this: when you give yourself permission to eat when you are hungry--you will find that it is easy to stop at “full”…to not go past full…because you know--you believe--you will get to eat again--without restriction--anytime you are physiologically hungry.
Also note: the books teaches how to deal with eating issues that don’t stem from physiological hunger..that is why it is important to read it…but let me emphasize: there is no gimmick…the rug will not be pulled out as it is all too often in other “diet” methods that say eat anything you want anytime you want and then in the third chapter give you a list of exceptions and/or restrictions.
Take note. The IE message is to eat --not overeat--when hungry. Overeating packs on the pounds. To repeat: the message is “eat“….not “overeat”.
Eating is a necessity. If we don’t eat we will eventually die of starvation.
How to “eat” without “overeating”? Stop eating when you are physiologically full. Many of us don’t know when that is…chronic dieting has given us a different scale/measure to determine how, when, how much, where, etc. to eat.
But we can relearn what fullness feels like. If we eat when we are hungry and stop when we are full---not overfull--but to just to the point of full, the result should be that we reach and/or maintain our natural healthy body weight. Unless we have other physiological problems this, I believe, is the best way to eat.
True, it is scary to try. I was scared at first because I‘ve lost 15 pounds and it‘s taken me several months to do that. But it made way too much sense for me to ignore.
Being a realist I’m not looking for a magic bullet. But I am a truth seeker, and when the truth is that the majority of us who lose weight the conventional way will eventually regain it …well, that sucks. There has got to be a better way. I heard at WW that “ to repeat a behavior that results in failure is the definition of insanity”. I got the message and I’m giving up on insane behavior. (To borrow a phrase from Susan Powter: “Stop the insanity!!”)
********************************************
I must emphasize the importance of reading Intuitive Eating in its entirety. I’m only able to give you a snapshot of portions of it. You need the whole picture.
A piece of the puzzle is this: when you give yourself permission to eat when you are hungry--you will find that it is easy to stop at “full”…to not go past full…because you know--you believe--you will get to eat again--without restriction--anytime you are physiologically hungry.
Also note: the books teaches how to deal with eating issues that don’t stem from physiological hunger..that is why it is important to read it…but let me emphasize: there is no gimmick…the rug will not be pulled out as it is all too often in other “diet” methods that say eat anything you want anytime you want and then in the third chapter give you a list of exceptions and/or restrictions.
July 11, 2008
The Paradox
You tell me I can’t do something, and immediately my response is “just watch me”. I may not say it aloud, but I’ll think it for certain. That is pretty much the nature of mankind.
New Years 2007 I banished the "food police" and gave myself permission to eat the “forbidden foods” --like hot dogs. And guess what? They lost their appeal. Actually, hot dogs don’t taste very good to me--not like I’d remembered them (when I wasn’t allowing myself to eat, or at least enjoy eating, them).
Fast forward to the present. Having read the book Intuitive Eating I decided to give myself permission to eat when I was hungry and use physiological fullness as the stopping point instead of calorie restriction.
The result? I’m not hungry all the time. I’m not eating more than I did previously…in many cases I’m eating less. What happened to that constant hunger?
My assumption is that in large part it was driven by emotion…desire---wanting what I wasn’t supposed to have…wanting to satisfy my appetite--my hunger-- and not being allowed to do so…all which served to keep me from being filled and kept me in a constant state of hunger.
Will this last? I don‘t know. But I hope so. Having restricted myself, or having the thinking that I must restrict myself, has been a part of my psyche for so long, that I still at times must work to overcome that thinking, to rid myself of that mentality. I find the minute that old thinking creeps back in, I desire more food.
I‘ll keep you posted on how I‘m faring with the Intuitive Eating way of life. I haven‘t regained any of the 15 pounds I‘ve lost after following IE for about 10 days now…we‘ll see if I continue to lose.
In the meantime it feels so good…as if another burden has been lifted. And it feels like I can get on with the rest of my life…focusing on things besides food--what I‘ll eat, when I‘ll eat, where I‘ll eat, how much I‘ll eat… (need I say more?).
********************************************
For another blogger's review of Intuitive Eating go here....
New Years 2007 I banished the "food police" and gave myself permission to eat the “forbidden foods” --like hot dogs. And guess what? They lost their appeal. Actually, hot dogs don’t taste very good to me--not like I’d remembered them (when I wasn’t allowing myself to eat, or at least enjoy eating, them).
Fast forward to the present. Having read the book Intuitive Eating I decided to give myself permission to eat when I was hungry and use physiological fullness as the stopping point instead of calorie restriction.
The result? I’m not hungry all the time. I’m not eating more than I did previously…in many cases I’m eating less. What happened to that constant hunger?
My assumption is that in large part it was driven by emotion…desire---wanting what I wasn’t supposed to have…wanting to satisfy my appetite--my hunger-- and not being allowed to do so…all which served to keep me from being filled and kept me in a constant state of hunger.
Will this last? I don‘t know. But I hope so. Having restricted myself, or having the thinking that I must restrict myself, has been a part of my psyche for so long, that I still at times must work to overcome that thinking, to rid myself of that mentality. I find the minute that old thinking creeps back in, I desire more food.
I‘ll keep you posted on how I‘m faring with the Intuitive Eating way of life. I haven‘t regained any of the 15 pounds I‘ve lost after following IE for about 10 days now…we‘ll see if I continue to lose.
In the meantime it feels so good…as if another burden has been lifted. And it feels like I can get on with the rest of my life…focusing on things besides food--what I‘ll eat, when I‘ll eat, where I‘ll eat, how much I‘ll eat… (need I say more?).
********************************************
For another blogger's review of Intuitive Eating go here....
July 10, 2008
Take Care of Hunger from Nourishing Connections
Below is an excerpt from Nourishing Connections for October 2004 . Hunger refers to true physiological hunger. Those of us who are chronic dieters have learned to ignore our hunger, for fear of eating too much...so much so that many have lost the ability to recognize true hunger and fullness and with that the ability to eat like a normal person.
Even if you are on a diet, count calories, .....whatever method you use to monitor your weight, you can benefit from practicing eating when hungry, stopping when full. Paying attention to those sensations can go a long way toward helping us get a handle on eating well and give us an edge that will benefit our efforts to maintain our desired weight. Succeeding at that is the true test of whether a method works.
********************************************
Nourishing Reflections October 2004
"When you restrict food intake, you must ignore physical hunger. This works—for a while. The longer you restrict and/or the more often your try to restrict, the more difficult it becomes. Sooner or later, hunger will break through, and when it does, it can be quite loud and scary.
However, when you take care of your hunger, your hunger takes care of you. In fact, the simple act of eating when hungry is a profound act of self-care. Eating when hungry signals the ability to listen to and take care of your needs.
Not eating when hungry, on the other hand, creates a constant state of confusion and chaos within the body. Initially, this confusion and chaos can be quite subtle and easy to ignore. Eventually the effort required to ignore hunger becomes all-consuming. Not eating when hungry signals that needs will not be met, that you will not be taken care of. Not eating perpetuates a lack of safety that actually permeates other areas of your life.
Consider an infant who is not fed when she/he is hungry. The child does not feel safe. This core lack of safety occurs in adults when they experience unresolved hunger on a frequent basis. If a child or infant—or prisoner—is not fed when hungry, it is called abuse. If a woman or fat person does the same thing, it is called dieting. " Copied.
Even if you are on a diet, count calories, .....whatever method you use to monitor your weight, you can benefit from practicing eating when hungry, stopping when full. Paying attention to those sensations can go a long way toward helping us get a handle on eating well and give us an edge that will benefit our efforts to maintain our desired weight. Succeeding at that is the true test of whether a method works.
********************************************
Nourishing Reflections October 2004
"When you restrict food intake, you must ignore physical hunger. This works—for a while. The longer you restrict and/or the more often your try to restrict, the more difficult it becomes. Sooner or later, hunger will break through, and when it does, it can be quite loud and scary.
However, when you take care of your hunger, your hunger takes care of you. In fact, the simple act of eating when hungry is a profound act of self-care. Eating when hungry signals the ability to listen to and take care of your needs.
Not eating when hungry, on the other hand, creates a constant state of confusion and chaos within the body. Initially, this confusion and chaos can be quite subtle and easy to ignore. Eventually the effort required to ignore hunger becomes all-consuming. Not eating when hungry signals that needs will not be met, that you will not be taken care of. Not eating perpetuates a lack of safety that actually permeates other areas of your life.
Consider an infant who is not fed when she/he is hungry. The child does not feel safe. This core lack of safety occurs in adults when they experience unresolved hunger on a frequent basis. If a child or infant—or prisoner—is not fed when hungry, it is called abuse. If a woman or fat person does the same thing, it is called dieting. " Copied.
July 9, 2008
More on Intuitive Eating
I came across the expression "eating intuitively" and had no idea what it meant. By googling it I came across this link. Later I purchased the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. It has been a godsend.
From it I have learned how to eat like a normal person...like I did as a kid and before I felt fat and began dieting.
The hunger scale is a great tool for anyone to use who has lost the ability to eat when hungry and stop when full. Most of us who are chronic dieters are using a diet as the measure or tool of how much and how often to eat. The restrictions that we find on most diets often leave us feeling deprived, which eventually leads to binging on the denied food and finally most of us feel guilty, like we have no will power or discipline.
The scale works like this: "0" is starving, 5 is neutral--not hungry, not full--and 10 is stuffed to the point of misery or sickness. The goal is to honor your hunger and respect your fullness.
This means, when you are hungry, at a 3-4 on the hunger scale, you eat...and when you reach a 7-8 you stop. How, say you, do you stop? Well...just knowing that when you are hungry again you can eat again makes it easy to stop. And beyond that, you even have permission to eat past full. The important thing is to recognize when you reach "full"...then if you desire you can continue to eat. But having removed the restriction, you will find there is no point in eating past full most of the time. The exception to this might be, for example, if you are in a situation where you are eating a food you may never have available again.
Honestly...when I first tried this I really didn't trust myself to stop when I was full, but I decided to give it a shot. And lo and behold...it worked for me. In fact, I found I was actually eating less food than I did counting calories and I was feeling more satisfied.
So...to you I say...read the book!! I can't say enough good things about it..and I can't do it justice here in a short post. I only wish I'd had this book years ago or at least the knowlege I derived from it.
From it I have learned how to eat like a normal person...like I did as a kid and before I felt fat and began dieting.
The hunger scale is a great tool for anyone to use who has lost the ability to eat when hungry and stop when full. Most of us who are chronic dieters are using a diet as the measure or tool of how much and how often to eat. The restrictions that we find on most diets often leave us feeling deprived, which eventually leads to binging on the denied food and finally most of us feel guilty, like we have no will power or discipline.
The scale works like this: "0" is starving, 5 is neutral--not hungry, not full--and 10 is stuffed to the point of misery or sickness. The goal is to honor your hunger and respect your fullness.
This means, when you are hungry, at a 3-4 on the hunger scale, you eat...and when you reach a 7-8 you stop. How, say you, do you stop? Well...just knowing that when you are hungry again you can eat again makes it easy to stop. And beyond that, you even have permission to eat past full. The important thing is to recognize when you reach "full"...then if you desire you can continue to eat. But having removed the restriction, you will find there is no point in eating past full most of the time. The exception to this might be, for example, if you are in a situation where you are eating a food you may never have available again.
Honestly...when I first tried this I really didn't trust myself to stop when I was full, but I decided to give it a shot. And lo and behold...it worked for me. In fact, I found I was actually eating less food than I did counting calories and I was feeling more satisfied.
So...to you I say...read the book!! I can't say enough good things about it..and I can't do it justice here in a short post. I only wish I'd had this book years ago or at least the knowlege I derived from it.
July 3, 2008
Brief Update
I don't have time for a long post...but wanted to say thanks for the comments in the previous post and....I've lost another 1.4 pounds!!! That puts my total weight loss to date at 15 pounds!!!! Yay!!! Granted slow, but less painful.
Intuitive Eating is a great book and I've been using the hunger scale instead of counting calories...a little scary at first, but works so well for me...and I don't find myself eating up to my calorie allotment. In fact, I don't think about food as much at all. My focus is more on figuring out what sounds good to eat so that I can honor my hunger and my health and eat the amount that respects my fullness level. (More about this later.)
Got to run...plan to post some more on the Intuitive Eating method...maybe tomorrow or the next day. If you are one of those people that have tried every diet or are sick of diets, this might be the book for you. I heartily recommend it!
Stay tuned...
Intuitive Eating is a great book and I've been using the hunger scale instead of counting calories...a little scary at first, but works so well for me...and I don't find myself eating up to my calorie allotment. In fact, I don't think about food as much at all. My focus is more on figuring out what sounds good to eat so that I can honor my hunger and my health and eat the amount that respects my fullness level. (More about this later.)
Got to run...plan to post some more on the Intuitive Eating method...maybe tomorrow or the next day. If you are one of those people that have tried every diet or are sick of diets, this might be the book for you. I heartily recommend it!
Stay tuned...
June 26, 2008
Intuitive Eating
I'm currently reading the book Intuitive Eating. I decided to do so because much of what it teaches concurs with many of the changes I made beginning in January 2007 in order to transform my relationship with food. Here I'm sharing an excerpt that I think covers an issue we all, who "diet", deal with.
I've found this to be true in my own life and self defeating. That is why I finally understood that I must change the way I "thought" about food. (A person's way of thinking/believing leads to his way of acting/behavior. The ancient writings contained in the Bible teach us that "as a man/woman thinketh, in his heart so is he." )
What to do? How can I...how can we end this destructive cycle? Is is possible to end it? I believe it is because I've been doing it for over a year now and it has made a huge difference in me being able to slowly accomplish my goal of losing 20 pounds.
My suggestion is that you run, don't walk, to the nearest book store or library and obtain a copy of this book. In the meantime you can do what I did on January 1, 2007 for my New Year's resolution: give yourself permission to eat any food you like. Rid yourself of the "banished" food list. You may find as I, that initially you'll be eating those foods that have been forbidden---possibly quite often .... and you'll have to tell the "voices" (not literal) in your head to "shut up" when they declare you "bad, bad, bad!"..... but in time it will get easier and the dynamic will change: those foods will not be nearly as desirable as they were when forbidden.
Getting free from the bondage of food do's and dont's is the first step to putting yourself on the path of eating normally, possibly for the first time since you were a baby: eating when you were hungry, stopping when you had eaten the amount of food your body needed for sustenance.
The book: Intuitive Eating by Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.d, F.A.D.A.
***********************************
I "speak" as one who has lost 50 pounds twice, and regained it twice. For years I considered myself fat (even when I was not fat) and suffered food angst every time I ate...every morsel of food I put into my mouth became "bad" in some way: too much fat, saturated fat, too many calories, not enough nutrients, cancer causing preservatives, too many carbs, the wrong omega balance, not enough protein, not enough fiber, yadda, yadda, yadda.
Eventually I got to the point where I could not budge the weight off. And I was fed up, disgusted and assumed I'd be "fat" the rest of my life (for now I truly was "fat"). But I tried one more time, and discovered a better way. Believe me---losing 20 pounds slowly is no easy feat. But I am convinced I will keep this weight off forever. And that's the goal... isn't it?
"We have become a nation riddled with guilt about how we eat. Even non dieters experience eating angst."The authors explain that the act of rebelling against a personal belief, as in "cookies are bad" or "I shouldn't eat that" can make us feel like we are out of control. (That's when the panic, at least for me, sets in!) Once the (food) rebellion is unleashed its intensity reinforces feelings of lack of control and the belief: you don't possess willpower! You drown in a sea of self-doubt and shame. In other words, rebellious eating equals "forget you eating" (implying "I'll do as I darn well please and the consequences be @##X*@".
"The thought of stealing or lying would instill a sense of guilt in most people. Yet, most dieters are able to create an equivalent level of guilt when they've eaten french fries or a hot fudge sundae. The quantity of any of these "bad" foods has almost nothing to do with the level of despair that is felt when they are eaten. The first bite often evokes a sense of having failed or being bad. Wanting a "bad" or "illegal" food then becomes a morality issue. The subsequent guilt that builds is enough to initiate a period of overeating that can destroy any previous successful weight loss." Copied : page 93-94 of Intuitive Eating
I've found this to be true in my own life and self defeating. That is why I finally understood that I must change the way I "thought" about food. (A person's way of thinking/believing leads to his way of acting/behavior. The ancient writings contained in the Bible teach us that "as a man/woman thinketh, in his heart so is he." )
What to do? How can I...how can we end this destructive cycle? Is is possible to end it? I believe it is because I've been doing it for over a year now and it has made a huge difference in me being able to slowly accomplish my goal of losing 20 pounds.
My suggestion is that you run, don't walk, to the nearest book store or library and obtain a copy of this book. In the meantime you can do what I did on January 1, 2007 for my New Year's resolution: give yourself permission to eat any food you like. Rid yourself of the "banished" food list. You may find as I, that initially you'll be eating those foods that have been forbidden---possibly quite often .... and you'll have to tell the "voices" (not literal) in your head to "shut up" when they declare you "bad, bad, bad!"..... but in time it will get easier and the dynamic will change: those foods will not be nearly as desirable as they were when forbidden.
Getting free from the bondage of food do's and dont's is the first step to putting yourself on the path of eating normally, possibly for the first time since you were a baby: eating when you were hungry, stopping when you had eaten the amount of food your body needed for sustenance.
The book: Intuitive Eating by Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.d, F.A.D.A.
***********************************
I "speak" as one who has lost 50 pounds twice, and regained it twice. For years I considered myself fat (even when I was not fat) and suffered food angst every time I ate...every morsel of food I put into my mouth became "bad" in some way: too much fat, saturated fat, too many calories, not enough nutrients, cancer causing preservatives, too many carbs, the wrong omega balance, not enough protein, not enough fiber, yadda, yadda, yadda.
Eventually I got to the point where I could not budge the weight off. And I was fed up, disgusted and assumed I'd be "fat" the rest of my life (for now I truly was "fat"). But I tried one more time, and discovered a better way. Believe me---losing 20 pounds slowly is no easy feat. But I am convinced I will keep this weight off forever. And that's the goal... isn't it?
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"....there have been many times when I have shed bitter tears, when if I had understood the situation better, I would have celebrated my good luck instead."
DISCLAIMER
I am not a doctor and all information, suggestions, etc are my personal opinion only.