Day 18 – Change Your Definition of Full

I’m reading and following a book called the Beck Diet Solution by Judith Beck. I’m also following a plan of eating smaller portions and more fruit and vegetables.

I didn't make it to my pump class this morning because one of my kiddos had a very hard time settling down last night. So, first thing in the morning I checked Fit TV and found an exercise program that is similar to my pump class. I will try it this afternoon after I finish my computer time and then read my scriptures. I need to make dinner in there somewhere too. Maybe I'll do that first. Just got back. We will be having salmon (I'm trying a new recipe) and homemade yellow rice (also new recipes from a friend) I will also look around for two veges to add. Probably a salad and green beans. I forgot to add the rice to my food plan so I won't eat it today. Hopefully there will be more for me to warm-up tomorrow. The old me would have said, "But it is better freshly cooked and not reheated." The new me is saying, "I will try it tomorrow and if it is good then I'll make more some other day. If it's not very good then good for me! That means I stayed with the plan and didn't miss out on anything."

Most of the diet thoughts below come from that book, not me. I’m just trying to internalize them.

If you can’t go for a brisk walk after you eat then you are full. I know that I seemed to think if you can go for a brisk walk after dinner then you didn’t eat enough. :) So the task to adopt today is to see if you could go for a walk after dinner. If you can’t go for a walk then remind yourself that that is not normal.

Here are some quotes that explain why I eat to over fullness:

1. I want to prolong the eating experience – I like the taste of the food
2. I have a hard time taking my attention away from eating – this is big. Once I start I want to keep going. If I never start it is easier for me to stay away, even if I’m hungry.
3. I link the sensation of over fullness with feeling safe or protected from discomfort. I have had to remind myself that the feeling of having lots of food in my tummy does not change my circumstances. I am not more protected just because I have food as a stress release. There are other solutions that are actually more effective.

Here are some positive affirmations to stop becoming overfull.
1. I don’t need to prolong the eating experience. I enjoyed it the first time and will eat more later.
2. When I’m done eating I immediately do something to take my focus away from food.
3. I don’t need to have food in my tummy in order to feel safe and protected. Food is not a solution.

Break the Connection
I need to concentrate on realizing what natural fullness is.
I need to give myself credit for not eating more.
I need to tell myself “I really want to eat more, but I’m normally full. I want to be thinner, so I’m going to stop eating now.
If I feel nervous, I can remind myself that it’s okay to feel hunger.

Dr. Beck says, “If you finish what’s on you plate and feel disappointed that you can’t eat more, remind yourself that you’ll be able to eat again soon.” I need to remind myself that it’s okay. Hunger will go and I can wait until my next meal.

It is 4 PM. Usually I have a hard time in the afternoon. Not today. I think it is because I allowed myself to eat a very rich dessert bar (it was in my plan) and that fat has kept me full. In my plan I even skimped on lunch. I usually have a salad, some fruit, and a main dish. Today I just had salad and fruit. I'm also really motivated to loose weight because a friend complimented me on my choice of clothes and how I look. It made me feel great and made me want to be healthy and thin and to go shopping.