Today’s workout: None
Today’s walk: None
Today’s task: Practice Hunger Tolerance
And the adventure continues. I learned a lot yesterday, when I had to eat slowly and mindfully, taking actual notes on how my body feels when I eat (or not). I learned things that I can’t write about because I can’t intellectualize them. I tend to live my life in my head, not my body. Now my body’s getting some equal time.
One blogger I read, Kath, often writes that she loves the “process of eating.” I wasn’t even sure what she meant by that! Now I see what she means. It’s what you experience when you’re just doing it…the whole physical picture. Swallowing this bite, deciding what you want to take a bite of next, toying with the food with your fork, feeling its texture in your mouth. I thought it was gross at first! When I always read or watched TV when I ate, I was staying in my head instead of being in my body. Now I understand that being in your body adds a whole new dimension to life that I was missing out on.
Onto today’s task: Skipping lunch in order to practice hunger tolerance. To track the exercise, you rate the discomfort of your hunger on a scale of 0-10 every hour. I ate breakfast at 9 AM, so I’ll start tracking at 10. I’ll allow food at 6:00.
Sometimes I skip meals naturally, so I feel confident I can do this experiment. Dr. Beck has a favorite saying, “Hunger is never an emergency.” Her point is that thin people experience hunger every day without eating in response to it as a matter of course. I did when I was thin. It’s a skill I need to re-learn.
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Winkie’s Discomfort Scale |
|
0 | Sitting on the sofa watching TV |
1 | Sitting too long in one position |
2 | Standing too long |
3 | Sore muscles from exercise |
4 | Wearing a belt that’s too tight |
5 | Having a stomach ache or gas pains |
6 | Walking with a blister |
7 | Having a lower back sprain |
8 | Getting a tooth capped |
9 | Having wisdom teeth removed |
10 | Having a mammogram |
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Today’s To-Do List:
✓ I read my Advantages List at least twice today.
✓ I made and read other Response Cards as needed.
✓ I ate slowly, sitting down, and noticing every bite: Every time.
✗ I did spontaneous exercise: Not at all
✗ I did planned exercise: No. Decided not to do so on a day when I’m not eating regularly.
✓ I skipped lunch in order to learn that I can tolerate feeling hungry.
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Winkie’s Hunger Discomfort Chart | ||
Time | Current Level of Discomfort | Range of Discomfort in Last Hour |
10 a.m. | 0 | 0 |
11 a.m. | 0 | 0 |
noon | 4 | 0 – 5 |
1 p.m. | 4 | 4 – 5 |
2 p.m. | 2 | 2 – 4 |
3 p.m. | 3 | 2 – 4 |
4 p.m. | 2 | 2 – 3 |
5 p.m. | 3 | 2 – 3 |
──
What I learned: Tolerating hunger may not always be easy, but it is possible. It would be easier on a day when I have more to distract me.
Today I give myself credit for:
☆ Going 9 hours without eating.
☆ Doing two difficult dieting exercises on one day.
☆ Tolerating a strong craving until it went away completely.
☆ Practicing the anti-craving techniques from the BDS book. Doing whatever it took to withstand the discomfort of the craving.
☆ Reaching out to my coach when I had a craving. I’ve never confided in her about my cravings before.
Update: My coach had a solution—make a healthful Mexican meal using ground turkey. Why didn’t I think of that! Mmmmm….taco salad tomorrow night.
January 3, 2011 at 9:57 pm
[…] milk, and fruit at Trader Joe’s near work, but didn’t. Practiced hunger tolerance (Day 12) and waited for an early […]