600 Then - Who Knows Now

A few weeks ago I weighed in at 600. I was this close to breaking into the 500's. Then, as usual, just as I was to have a big success, I sabotaged myself. Le sigh. I haven't dared to weigh myself. However, I spoke with my therapist, did some reading and some thinking. For two weeks, I'm going to follow the plan in The Appetite Awareness Workbook: How to Listen to Your Body and Overcome Bingeing, Overeating and Obsession with Food by Linda W. Craighead.

Basically, I eat only when I'm hungry and stop when I'm "moderately full." There is a worksheet that I need to fill out every time I eat. I fill in the time, if it's a meal or snack, level of hunger when I start (1 - 7), level of fullness when I stop (same scale), and if I feel positive, neutral or negative about my eating. If negative, I write down why. I've also been writing down what I eat, just not the portions.

I'm satisfied with less if I pay close attention to my hunger levels. I miss eating until I'm "stuffed" but that's my unhealthy self talking. I've been staying within the "grey zone" except for once or so a day. That zone is between 3 - 5. The numbers 1 - 2 are considered "too hungry" and 6 - 7 are considered "ignored fullness." I've hit 7 only once. We went out to eat and even though I ate just half the appetizer, entree and desert, it was still too much. I didn't realize it until we were on our way home and realized I felt physically ill.

I'm learning that I need to start with smaller portions and wait a bit as I usually won't want seconds. Also, to stay in the "grey zone," I need to eat more often, but not eat as much. It's a work in progress and I'll be weighing in on Wednesday, May 6th to see how this plan is working.

I feel less stressed now that I'm not counting calories and feel like this is more livable. I'm also not spending 1 - 2 hours on SparkPeople which gives me time to do other enjoyable activities.

Pros and Cons of Overeating (or Not)

This is from a skill from DBT where I look at the pros and cons of overeating versus not overeating in order to help me make better decisions when I get urges to overeat.

Pros of Not Overeating

• Lose Weight
• Save Money
• Sense of Mastery
• Better Health
• More Time
• Practice DBT skills

Cons of Not Overeating

• Frustrating
• Time Consuming (planning, reading, tracking)
• Lot of Effort
• Tiring
• Feel rebellious
• Boring/Mundane

Pros of Overeating

• Soothing
• Feels Good
• Eat What I Want
• Don't Need to Feel Difficult Emotions
• Instant Relief
• No Food Diaries

Cons of Overeating

• Isolation
• Won't Lose Weight
• Will Gain Weight
• Physically Uncomfortable
• Feel Hopeless
• Bad Health
• High Blood Pressure
• Fatigue
• Worries My Family
• Won't Live As Long
• People Are Judgmental (Even Doctors)
  

Ten Reasons Why I Should Lose Weight

1. To celebrate our 60th wedding anniversary
   
2. To take walks with my hubby and our dogs
3. To go shopping by myself and without mobility assistance
4. To buy a swimsuit and go swimming
5. To join a book club that meets at people's houses and not be concerned about accessibility
6. To go to a zoo or museum without a wheelchair
7. To take a long shower or sit in the tub for a hot bath
8. To gain a sense of accomplishment/mastery
9. To feel less shame in public
10. To be physically independent