Hunger: Friend or Foe
Lesson 3
Hunger: Friend or Foe
Responding to hunger
Hunger is not the enemy. It is your friend. It lets you know that it really is time to do one of your favorite things, EAT. In fact, hunger is your only truly legitimate cue for eating. And eating when you are legitimately hungry is an exercise in eating without guilt.
Hunger can also be triggered by external situations. If you always have room for dessert or the sight of food on TV sends you foraging glassy-eyed in the fridge, your conditioning is external and you must begin today the process of retraining your response to external food cues.
RELAPSE PREVENTION
Everybody on a diet lapses occasionally. This is not the end of the world! You lost a small skirmish, certainly not the battle, let alone the war. DO NOT beat yourself up. Keep the lapse in its correct time frame. You have scaled ten rungs on the health ladder and dropped back a rung or two by lapsing. That is no reason to plummet back to ground zero. Use the Lapse Analysis to change your response the next time you are tempted.
HM&N Lapse Analysis
Where did the lapse occur?
Who were you with?
When you gave in, how did you feel?
What were you doing?
What cues set you off?
How can you plan for success next time?
STRATEGIES FOR APPETITE CONTROL
Out of sight, out of mind, out of mouth
You know you are going to eat those cookies if you buy them. Keep them out of the house.
A taste is not the whole cake
It IS better to have a taste than to deny your craving and end up ruining your day with a binge. However, a taste is just a taste. You are not allowed to eat the whole portion! There is a tomorrow. You will have the opportunity to have another taste then!
Being dateless should not trigger binge eating
Dateless will no longer be accepted as an excuse for a binge. You must take responsibility for your situational eating. Why are you home alone again with the Hagen Daas? Why is the Hagen Daas there in the first place? (Go back to Rule 1, Out of sight, out of mouth).
TV and eating are not inextricably linked
Distracted eating is dangerous. Eating is a conscious act only performed at a table.
Wait for satiety to kick in
Slow it down when you are eating. Put down your fork between bites. Wait twenty minutes before seconds or desserts. Give yourself a chance to experience satiety and react positively to
it.
Gene C.
Hunger: Friend or Foe
Responding to hunger
Hunger is not the enemy. It is your friend. It lets you know that it really is time to do one of your favorite things, EAT. In fact, hunger is your only truly legitimate cue for eating. And eating when you are legitimately hungry is an exercise in eating without guilt.
Hunger can also be triggered by external situations. If you always have room for dessert or the sight of food on TV sends you foraging glassy-eyed in the fridge, your conditioning is external and you must begin today the process of retraining your response to external food cues.
RELAPSE PREVENTION
Everybody on a diet lapses occasionally. This is not the end of the world! You lost a small skirmish, certainly not the battle, let alone the war. DO NOT beat yourself up. Keep the lapse in its correct time frame. You have scaled ten rungs on the health ladder and dropped back a rung or two by lapsing. That is no reason to plummet back to ground zero. Use the Lapse Analysis to change your response the next time you are tempted.
HM&N Lapse Analysis
Where did the lapse occur?
Who were you with?
When you gave in, how did you feel?
What were you doing?
What cues set you off?
How can you plan for success next time?
STRATEGIES FOR APPETITE CONTROL
Out of sight, out of mind, out of mouth
You know you are going to eat those cookies if you buy them. Keep them out of the house.
A taste is not the whole cake
It IS better to have a taste than to deny your craving and end up ruining your day with a binge. However, a taste is just a taste. You are not allowed to eat the whole portion! There is a tomorrow. You will have the opportunity to have another taste then!
Being dateless should not trigger binge eating
Dateless will no longer be accepted as an excuse for a binge. You must take responsibility for your situational eating. Why are you home alone again with the Hagen Daas? Why is the Hagen Daas there in the first place? (Go back to Rule 1, Out of sight, out of mouth).
TV and eating are not inextricably linked
Distracted eating is dangerous. Eating is a conscious act only performed at a table.
Wait for satiety to kick in
Slow it down when you are eating. Put down your fork between bites. Wait twenty minutes before seconds or desserts. Give yourself a chance to experience satiety and react positively to
it.
Gene C.
posted by Gene Carbonell at
6:48 PM
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