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.
Friday, April 10, 2009
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
Pros of Not Overeating
- Lose Weight
- Save Money
- Sense of Mastery
- Better Health
- More Time
- Practice DBT skills
- Time Consuming (planning, reading, tracking)
- Lot of Effort
- Feel rebellious
- Feels Good
- Eat What I Want
- Don't Need to Feel Difficult Emotions
- Instant Relief
- No Food Diaries
- Won't Lose Weight
- Will Gain Weight
- Physically Uncomfortable
- Feel Hopeless
- Bad Health
- High Blood Pressure
- Worries My Family
- Won't Live As Long
- People Are Judgmental (Even Doctors)
Thursday, April 2, 2009
- To celebrate our 60th wedding anniversary
- To take walks with my hubby and our dogs
- To go shopping by myself and without mobility assistance
- To buy a swimsuit and go swimming
- To join a book club that meets at people's houses and not be concerned about accessibility
- To go to a zoo or museum without a wheelchair
- To take a long shower or sit in the tub for a hot bath
- To gain a sense of accomplishment/mastery
- To feel less shame in public
- To be physically independent