Jen’s Eating Simplified (:

Counting carbs/calories is a drag. Obsessive scale stepping is a recipe for despair. If you want to count something, "days on habit" is a much better metric. Checking off days on a calendar would do just fine, but if you do it here you get accountability and support. Here's how. Start a new topic in this forum called (say) "Your Name Daily Check In." Then every N day post a "reply" to that topic as to whether you stayed on habit. A simple "<font color="green">SUCCESS</font>" or "<font color="red">FAILURE</font>" (or your preferred euphemism if that's too harsh) is sufficient, but obviously you're welcome to write more if you want. On S-days just register that you're taking an S-day. You don't have to do this forever, just until you're confident you've built the habit. Feel free to check in weekly or monthly or sporadically instead of daily. Feel free also to track other habits besides No-s (I'm keeping this forum under No-s because that's what the vast majority are using it for). See also my <a href="/habitcal/">HabitCal</a> tool for another more formal (and perhaps complementary) way to track habits.

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Jen1974
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Jen’s Eating Simplified (:

Post by Jen1974 » Fri Jun 05, 2020 2:48 pm

I left No S for Intuitive Eating. At first my habits of no snacking, seconds, or sweets worked really well with IE & it was fairly easy to transition over. Eventually though old habits started to creep in & turned me into someone who was stuck “not dieting,” eating when I wasn’t hungry & eating past full because I could. “Unconditional permission to eat” and “all foods equal” had me eating in a way that didn’t feel good but not so bad that it stopped me from making those choices. I worked at it for three years hoping that with enough permission to eat I’d quit wanting to eat in a way that didn’t feel good but I just never got there. I started lurking & reading posts here again & started to transition back slightly. I added a little more structure, first with four meals & than down to three. I started asking myself “do I need this snack/sweet/second?” and found the answer was usually “no”.

It seemed to help me eat more intuitively even though “rules” are off limits in the IE world :lol: It felt great to quit arguing with myself over if I was hungry or not & just wait for the meal, or decide that I was hungry enough & needed the meal sooner. Usually I found I could wait & that the hunger was more head hunger than stomach hunger.

I read though all of my old posts here & could see how I’d do great only to screw things up if I went though times when I’d get to the low end of my set point weight & feel hungrier & instead of just honoring that with bigger meals & letting my body adjust to the lower weight, I’d try to white knuckle my way though & my body would respond by rebelling against the restriction it felt. Or I’d go through times of “more” like holidays & vacations and feel guilt & try to eat less instead of letting my habits take care of any weight gain from those times on their own. I also let days that were hard mean that I was failing & that another plan would “fix” me & it wouldn’t ever feel hard. It was what drew me to IE thinking that the hard days were caused by restriction but they didn’t go away with IE either.

I haven’t weighed myself in almost 3 years which has probably been good for me. I assume I weigh slightly more but nothing crazy. I just don’t feel as good as I did when I was taking better care of myself on my version of No S so I’m going to give my version of it a try again. I was always most successful when I kept it to 3 meals 7 days a week with S events added for things that were worth taking them for. I’m a virtual plater & have actually gotten decent at knowing the right amount of food for my level of hunger although I never did master the hunger/fullness scale that I secretly kind of hated :lol: It feels good to take better care of myself without the “diet mentality” guilt that came with Intuitive Eating!! I did gain some great perspective & insight from IE. I learned what doesn’t feel good but without the ability to draw a line in the sand about not making those choices, it didn’t help me much :lol:

So far it feels amazing to be eating in a way that feels good & I actually feel the most in tune I’ve felt with myself. I’m hoping what I learned through Intuitive Eating will help me iron out the few kinks I had doing this.

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Fri Jun 05, 2020 6:07 pm

Hi Jen!

Welcome back! I also have spent years with intuitive eating. I also did the same thing you describe, eating because I could, eating past fullness. It doesn't feel good! I find, like you that no S and intuitive eating go really well together when you use your hunger and fullness signals in the 3 meal a day no S structure. It's also easier for me to feel my hunger signals when I don't snack and I just eat 3 meals a day. I also tend to usually do 3 meals a day and more desert events on S days. I have discovered with Intuitive eating and legalizing all foods that lots of sugar every day actually feels pretty bad and I naturally downgraded it to only weekends most of the time. I have discovered that honoring my hunger and snacking actually don't go together and I drive myself crazy trying to figure out if I am hungry on days that I snack. So I typically don't snack on weekends either. And I usually have a dessert after dinner on S days.

I tend to do the same thing with lower weight range and white knuckling only to fling headlong into overeating from so much restriction.

That is great that you are able to figure out the right amount of food for your hunger. That is something I am still really working on.

Anyway, glad to see you here, and glad the structure of No S is working for you.

ladybird30
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Re: Jen’s Eating Simplified (:

Post by ladybird30 » Sat Jun 06, 2020 4:42 am

Welcome back Jen.

Interesting discussion about hunger & fullness signals. I have found after several years of practicing No S, that I am much better at that and don't very often eat when I am not hungry or eat past the point of comfort.

I too find that if my weight drops below my present weight, the hunger comes roaring back. I am currently trying to slowly increase the amount of exercise I am doing, to see if I can drop my set point. Hasn't happened yet, but my fitness is improving.
Three meals a day - not too little not too much, but just right

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 06, 2020 4:15 pm

Pinkhippie that is the exact same way I feel about No S & Intuitive Eating!! No S feels like just the amount of loose structure & gentle boundaries to make it so I actually eat more intuitively where as when I was following intutive eating I a lot of times I wasn’t eating intuitively at all LOL :)

Ladybird hopefully exercise will help get you there!! I’ve read a lot on set point weight & it seems to me that the best way to do it is to not be in a hurry & that a plateau is actually good if you can wait it out because your body adjusts & gets comfortable and once that happens you can shift downward again (:

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 06, 2020 4:23 pm

I am just amazed at how much better I feel since shifting back. The funny thing is that everyone who follows IE is always saying “base things on how you feel” but I didn’t really notice I didn’t feel as good until I started taking better care of myself again!! I have so much more energy, am in a better mood, & food is more enjoyable because I’m actually hungry when I eat!

We took friends on our boat yesterday & they came back for dinner after. It wasn’t a typical 3 meal day but I was so happy with the day. I tend to get a little social anxiety & can eat to sooth the anxious feelings & I did none of that. I had a handful of chips on the boat & stopped there :shock: . Had chips & guac with my marg without getting too full for dinner & had a Rice Krispy Treat but stopped at just one. When I ask myself “Do you need this sweet?” “Do you need this second?”, “Do you need this snack” it takes the emphasis off of what my tastebuds want in the moment vs. what will feel the best & lead to my best life.

Soprano
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Re: Jen’s Eating Simplified (:

Post by Soprano » Sun Jun 07, 2020 7:37 am

Really interesting posts to read about IE. I too had some success and similar experiences with it. I would recommend anyone who feels they can't do without certain foods or feels deprived do some reading and work on IE. It can be done within the confines of NoS.

The hardest part for me re IE was deciding if I was hungry or full enough. The best thing was learning that a lot of what I thought were treats I didn't really like eating.

Jx
Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Mon Jun 08, 2020 3:51 pm

Soprano me too on the if I’m hungry/full or not!! I didn’t like the argument in my head over whether or not I was hungry enough to eat & if I needed more or not LOL :lol:

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Mon Jun 08, 2020 4:13 pm

It felt nice to have a weekend without thinking “I can eat whatever I want whenever I want to” that came with IE!! I know most technically do that on No S but for me I never did. I really like the structure of 3 meals a day with a little extra flexibility for sweets or seconds on weekends.

I track my days on this app called Daylio. It’s technically a mood app but I set it up to work for how days go with this. I like that there are 5 levels. I range them from Blue-Green-Yellow-Orange-Red which is similar to the Green-Yellow-Red but with a few more stopping points. I always struggled with “what the hell” so it’s good for me to remember I can stop at “Orange” & don’t have to throw in the towel & end up at “red” :lol: or that I don’t have to be perfect (“blue”), that “green” is still really good. I don’t really strive for blue days. A blue day would be “perfect” but I find that perfect isn’t sustainable & so I shoot for mostly green with a few yellow :D

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Mon Jun 08, 2020 5:12 pm

Hi Jen! That is so great that you are feeling so good on No S! As I mentioned before, I am usually the same on weekends with 3 meals unless something weird is going on. It's nice to have that flexibility when its needed and the structure when it's not.

What a great way to use Daylio! I had that app downloaded for a while but eventually uninstalled it. I like how you can give yourself such a range. I also really don't like the it's either red or green strictness of no S because I think that does activate a WTH mindset.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Tue Jun 09, 2020 3:30 pm

Pinkhippie,

It sounds like we’re pretty similar in our approach!! Structure with flexibility is exactly it!! The pass/fail, red/green of No S is a little too strict for me. It leads to a few chips before dinner=fail=might as well have more & throw in dessert :lol: But I also believe “if you aim at nothing you hit it every time” so it works good for me have loose boundaries over strict rules!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Tue Jun 09, 2020 3:30 pm

Yesterday couldn’t have been better. I was really busy with work but was not feeling motivated at all & was struggling to keep moving forward. So many days I’d have a snack that I wasn’t hungry for to procrastinate, but because I wasn’t hungry & it was food my body didn’t need it would leave me feeling lethargic & less motivated :lol: Instead when I asked “do you need this snack”, I knew the answer was no & I kept moving forward. I took a break & got on my exercise bike for 15 minutes instead & got back into my office. Getting stuff done created motivation to get more done & by the end of the day I felt great!! I love having some gentle boundaries & loose structure again!!

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Tue Jun 09, 2020 5:19 pm

This is such an encouraging entry! Great day, Jen!
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Tue Jun 09, 2020 11:04 pm

Jen, yes I think we probably are pretty similar in our approach. Loose boundaries are so much better!

It sounds like you had a great day yesterday where you really listened to your body. That is awesome!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jun 10, 2020 4:09 pm

Thanks auto & pink (:

We met my parents for dinner last night. My dad likes this restaurant where nothing is very good except for the chili cheese fries, or at least my crew feels that way. I do like the chili cheese fries so I had a salad before I left so I wouldn’t show up starving which never ends well with chili cheese fries :lol: and I ordered soup so I would end up too full. The soup was awful but I wasn’t all that hungry anyway so I didn’t eat much. It’s nice to be a virtual plater for nights like these!!

My favorite No S approved dessert is frozen banana slices with Herseys cocoa powder. I had developed a bad habit of having milk duds after every meal/snack during IE & so having this instead eliminated the craving but was much better for my body :lol:

I always love the honeymoon phase of all healthy living goals!! But than there always comes a day when it’s harder. I’ve always taken those days to mean that something has gone wrong & needs to be fixed instead of just accepting them as a normal part of life. I’m hoping to change that this time :D

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Wed Jun 10, 2020 4:39 pm

I know I just keep following you around and saying "mee too!" but really that is how I feel exactly. The honeymoon phase is always great and then the reality of keeping the habits and the lifestyle kicks in eventually and it becomes harder. In the past, I have always thought the same thing that it means I did something wrong, and now I am also trying to accept the fact that it just means welcome to life! :) It is one of my goals this time on No S.

Frozen banana in coca powder sounds delicious!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Thu Jun 11, 2020 12:14 am

Pinkhippie, it feels kind of nice to hear “me too”. For a while now I’ve felt lost in no mans land where I felt crazy to want some structure & boundaries but nothing extreme!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Thu Jun 11, 2020 4:24 pm

My boys were playing football & got home late so we ate really late last night. I got too hungry & had a few chips before dinner. There is a level of strict that I’ve tried to live up to in the past that always backfires so I don’t consider chips in that scenario a fail, but just part of my dinner. I did a good job of stopping at enough & even though I was SO TEMPTED to have dessert after, I knew it was more of a product of getting a little too hungry as opposed to actually wanting a dessert & had tea instead.

Too hungry is something I’m better off avoiding. A little hunger makes food taste better, too much make me want to eat more than I need :lol:

I consider a day like this green on Daylio. Blue is better but not as sustainable for every single day. In the past I would have expected blue & felt I had failed & ended up way worse off than a few extra chips before dinner!!

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Thu Jun 11, 2020 6:48 pm

I agree! It is nice to not feel alone. :)

Yesterday sounds like you did great to me! Recognizing that you got too hungry and eating just enough to satisfy so that you could still be hungry for your late dinner and not being like Oh well I blew it is awesome! The same thing happens to me if I get too hungry before dinner as well. If I stop at enough, but I was REALLY hungry before I started its like my mind runs away with me and wants ALL the food and ALL the dessert. Just having tea instead is such a victory!

Sounds like you are figuring out how to manage your hunger in the boundaries of No S.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Fri Jun 12, 2020 4:01 pm

Yesterday I met my college friends for happy hour which was so much fun!! I knew I’d be getting hungry during it if I didn’t make some adjustments so I had prunes with my noon coffee & cream which meant I could eat lunch a little later than normal. There were chips & salsa at the happy hour & some meats/cheeses but grazing on those types of foods tends to leave me full but not satisfied & I’m better off waiting for an actual meal. The late lunch worked perfectly & I met my husband & sons after for a late dinner.

In the past I took it all too serious where the prunes would have seemed like breaking a rule. It was like I drew a line in the sand only to trip over it when I ended up too hungry :lol: For me it doesn’t matter what rule I create, hunger will win every time so I’m better off with structure as a foundation but keeping it flexible so I can make it work for me instead of against me!!

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Re: Jen’s Eating Simplified (:

Post by automatedeating » Sat Jun 13, 2020 3:46 pm

I really like how you are becoming aware of how you might have self-sabotaged in the past. My motto is don't do anything that awakens my inner rebel, or it eventually backfires.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Sat Jun 13, 2020 4:24 pm

Great job Jen! I totally agree with taking it too seriously and then going nuts with hunger being the road to downfall. I have a tendency to do that too. And not just with food, but with exercise. That is how I always injure myself. Like I said I was going to do this long and this hard and oh well about the pain I will do it! Yeah.. that doesn't work when we are fighting against our bodies. They are trying to tell us something. Sounds like you are doing such a great job listening to your body.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 13, 2020 10:27 pm

Auto: You are so right on not awaking the inner rebel!! No one needs an inner rebel rampage :lol:

Pink: I am the SAME WAY with exercise!! I’m always running on a sprained ankle or making other poor choices. I forced myself to take a year off of running to finally let an ankle heal & it was really good for me, but I just replaced it with biking/elliptical. I did read a study on guys who did 30 minutes of cardio vs 60 minutes & that they both had the same results eating the same amount of food which helped me cap my cardio to 30 minutes but I still will find myself increasing walking/biking at times. I’m actually working on cutting back now. My weight is never affected by more exercise as much as I forget that! I broke my leg & couldn’t exercise at all & didn’t gain even though I was convinced I would. It’s all based on waiting for hunger & stopping at enough. The less I do those things the more my weight creeps up & when I get too serious with those things & get too hungry & stop short of satisfaction I end up rebelling. It’s a delicate balance :lol:

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 13, 2020 10:28 pm

Friday nights we tend to eat out or do something fun & I’ll usually end up getting a little more full (my version of seconds as a virtual plater) or a sweet. Yesterday we came to our cabin in the mountains & went to one of our favorite restaurants. We didn’t do take out during the majority of the quarantine but at one point I realized we couldn’t hide from it until there was a vaccine & needed to have a little more normal in our lives :lol: Eating out was fun & I did a great job of eating enough to leave me satisfied without pushing past enough which felt so much better that going to dinner & eating too much!! Normally I’d come home & want a sweet but I seem to be in the honeymoon phase of No S where when I asked myself if I wanted a sweet I knew I could live without one & had tea instead. Right now I’m just enjoying having a few boundaries & more structure & how much better that feels!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sun Jun 14, 2020 2:30 pm

One of the things that helps me the most with No S is meal timing. By waiting to eat breakfast until 9:30/10:00, lunch at 2:30/3:00, & dinner at 7:30/8:00 I’m never starved between meals but am always hungry & ready to eat. Plus it is always around 3:00 when I hit the afternoon slump & start craving something for energy so a later lunch eliminates that.

Yesterday we were in the mountains but I kept my normal schedule. For me traditional No S where weekends are no rules would set me up to fail & what should be a little extra would quickly turn to self sabotage & undoing all that I accomplished during the week. The little voice in my head telling me “I deserve” gets really loud on the weekends but keeping my normal schedule helps quiet that so much!!

We went for a hike after breakfast & it was getting close to lunch when we got back. My crew wanted McDonalds that didn’t sound good to me at all so I came home & made something a little more nourishing. I did have a few fries that were good but didn’t make me want more. I’m probably at the upper limit of my set point weight right now from IE so it’s pretty easy to make healthier choices right now! I think that’s part of the honeymoon phase of diets, it’s easy when your body is ready to shed the weight but when it needs to pause on the weight loss & you feel hungrier, you end up throwing in the towel all together. My goal this time is to just honor extra hunger & cravings when they show up instead of resisting but sticking to the same loose structure & gentle boundaries everyday.

We went to dinner again & I pushed the limits of full a little more than I’d like with some chili cheese fries & a marg before dinner, but not less dinner to balance that. It’s those days that make this sustainable though so I have zero regrets!! I’m most shocked by the fact that I’m not craving sweets at all yet!! I developed a pretty bad Milk Dud habit on IE though so maybe I’m just all sugared out :D

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Sun Jun 14, 2020 3:07 pm

I think it's great you kept to your normal schedule on an S Day. Although I definitely allow myself sweets on S Days, I do find that I no longer think of the weekends as opportunity for crazy eating. I consider them normal days, but when I get tempted for sweets, I let myself give in, whereas I try to apply willpower not to on weekdays. The "release valve", so to speak.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Sun Jun 14, 2020 5:41 pm

That is funny about the exercise. We are kindred spirits! I can't even talk about my ankle saga because I don't have room. :D I also have taken at least a year off running to let my ankle heal. I miss it, and right when I seemed to be healed up, I sprained my OTHER ankle on a hike! And so I have been slowly working up to walking for 30 minutes at a time. It's been really hard to be patient but definitely worth it.

Your timing sounds really good for No S. I am always having to tweak mine because due to my schedule, dinner happens at 5:30, 6 at the absolute latest, and I don't get up at 6 am because its summer. The same thing happens to me when I am at my higher weight, it feels easy and good to eat less. It's when you get further down that suddenly it doesn't feel as easy.

I got totally sugared out on IE! I am so glad that I did it because I feel the same way about treats now. They are great to have sometimes but I don't crave them like I did before. My habit was licorice. So funny! I suddenly needed licorice every single day constantly. Kind of weird since I wasn't a licorice fiend before.

Sounds like you are having a great time at your cabin!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Mon Jun 15, 2020 4:10 pm

Pink: That’s funny about the licorice!! It always felt like everyone else just naturally quit eating like that when all food was allowed :lol: I always wondered what was wrong with me that I never grew bored of lots of sweets with meals :lol:

What’s weird to me is how easy it was to get used to not having a sweet once I quit so it wasn’t a real craving. But when “all foods are equal” & I have “unconditional permission to eat” I couldn’t really think of a reason not to but now I feel so much better with some gentle boundaries!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Mon Jun 15, 2020 4:21 pm

Sunday went pretty good but I learned a few things. I was less hungry at breakfast after a bigger than normal dinner on Saturday but still ate the same. At lunch I wasn’t hungry & decided to wait until I was & never got all that hungry so I ate a little around 4:00 just so it would hold me over until dinner. By dinner I was starved & had to have some Triscuits & cheese while we waited for my sons to go pick up Chipotle. We have a crazy week so I didn’t have time to cook but I wanted something “healthier” & I tend to think of Chipotle as healthier, but I noticed that gave me a free pass to finish my whole bowl. I reasoned it was black beans & light brown rice & lighter than a burrito but really it was more food than my body needed. Than I reasoned that because I had a light lunch I deserved a treat & had 12 milk duds after even though I was already plenty full. So I’m going to start working on the dropping the “good” and “bad” and not basing my decisions on those things. Sometimes I think I’m better off avoiding anything that makes me feel like I’m being “good”, the halo affect really gets me. But I don’t fair much better when I think I’m being “bad” & can think “I’m not being good, might as well enjoy it”. Both things justify eating more food than my body needs which is a pretty lose-lose situation :lol:

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Mon Jun 15, 2020 7:13 pm

I have the same issue sometimes when I think of food as good or bad or light or heavy. I am trying really hard to disconnect from my mind while eating and just tune into my body but it's pretty hard! One book I read said to practice amnesia and forget everything you know about food and nutrition. Definitely not something I am well practiced in. It's good to be aware of what is going on, next time you are in a similar situation, you will be able to remember what happened last time and maybe just check in with your body and eat accordingly. It sounds like you are having lots of good realizations.

Also Triscuits! I haven't had Triscuits in forever! That sounds good, I am totally putting them on my next shopping list. :)

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Tue Jun 16, 2020 6:03 pm

Yesterday I decided less hunger should mean less food & I had a slightly smaller breakfast & lunch only to end up hungrier at dinner & eat more chips. The worst part of this experiment was that what I skipped during the day was blueberries & avocado so definitely a downgrade health wise. It was a good reminder in why to leave good enough alone. Everytime I decide to set the bar a tiny bit higher, it ends up backfiring!!

Overall a good day though!!

Tomorrow we leave for a Road trip & there’s a tiny voice worried that I’ve been doing so well & loving my normal schedule so I hate to rock the boat but that is not the life I want to leave. Ruled by “not living” so I can control my food :lol:

I was supposed to have a happy hour with my team for work today but everyone was scared of a restaurant & one of the girls is keto & another is allergic to everything according to her nutritionist so I canceled it :lol: It was too hard to think of what takeout would work. My goal in life is to be as normal of an eater as possible & show my kids what a good relationship with food looks like. I want them to know how to take care of themselves in a way that feels good without missing out on the fun of life. I love that No S reminds me how to have that balance!!

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Wed Jun 17, 2020 3:47 pm

I read somewhere... can't remember where that our level of hunger doesn't always dictate how much food we need. In either way. LIke being super hungry doesn't always mean needing more food and vice versa. I have found that to be true, maybe it just depends on the type of food. Either way I agree, I would say just keep on doing what has been working. Our bodies will compensate if we short them.

Have fun on your road trip! I find road trips are when I am having so much fun, and am so distracted that I only think of food when I am actually hungry and it is a great way to get in tune with myself.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jun 17, 2020 5:25 pm

Pink, I could totally see that could true about hunger!! I seem to have at least a “bare minimum” that I’m best not dropping below even if I’m less hungry!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jun 17, 2020 5:26 pm

Yesterday was SO BUSY getting ready for our trip. If I could maintain that level of productively all the time I’d get so much more done :lol: I went back to eating normal amounts instead of short changing myself & didn’t get to that “too hungry” point which made it easier to wait for dinner.

Today we had to be up EARLY. We are picking up a motorhome in Washington & driving it back to Colorado so we flew to Spokane. Flying was a little fear factor with COVID. It actually has been good to keep doing things that make me nervous though. I can’t hide from it until there is a vaccine so I feel like I’ll be a as careful as I can but keep living. My family has always loved adventure & this is definitely an adventure. We’re headed to Glacier National Park & Yellowstone from here

Before IE I’d either declare a travel day a bit of a cheat day & eat airport food or I’d try to be “good” and bring my own food. During IE I noticed that airport food was always super disappointing & that I’d rather eat something that felt better & save the “splurge” credit for something better so today I packed breakfast. In the past I would feel jealous of my family’s airport food but now I’m so much happier bringing stuff so I feel better!!

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Thu Jun 18, 2020 3:13 pm

Good for you about packing the breakfast! In the past year or two, I've begun packing my yogurt w/berries when I'll be out and about during the lunch hour. I can eat it anywhere and have done so MANY times when everyone else in the car is snarfling McDonald's. I've even brought and eaten it at faculty meetings where there is a spread of food already available.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Fri Jun 19, 2020 5:14 pm

That is great that you packed your own breakfast because you noticed you didn't like the airplane food!

Have a great vacation!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Fri Jun 19, 2020 7:49 pm

Pink/Auto it is nice to be at a point where I know myself well enough to know when it’s worth having something “fun” and when it’s not :lol:

No S travels well which is nice! At first I didn’t worry about including sweets with meals as much & had a little something to hold me over to meals but realized I’m better off saving sweets for after dinner & avoiding snacks all together whenever possible. I don’t want to be strict in a way that takes the fun out of things, but actually feel like those things make vacation food more enjoyable. No matter what “plan” I’ve tried sweets/snacks during the day tend to leave me craving more & seem to mess with my blood sugar. Balanced meals give me better energy & keep me from constantly craving “just something little” that can feel tempting to do on long drive days. Treating vacation like cheat days tends to ruin vacation when I’m dealing with a blood sugar roller coaster & low energy from eating in a way that doesn’t feel good so my goal is never to do that!!

Glacier National Park was amazing! We hiked 5 miles & walked a ton so even though I’m not working out I still got plenty of exercise!! Today we’re driving to Yellowstone which isn’t too bad in a motorhome!!

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Mon Jun 22, 2020 3:03 pm

Sounds like such a fun vacation! No S does travel well, its so nice not to have to worry about all that while on vacation. I have the same problem with snacks during the day or sweets messing with my blood sugar and making me hungry. I love being nice and hungry for vacay food too, since its usually better than what I would get at home.

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Mon Jun 22, 2020 4:37 pm

"Have Habits, Can Travel" :mrgreen:
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

Jen1974
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Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jun 24, 2020 9:15 pm

Auto: I like “have habits, can travel” :lol: It’s so true that No S is the one thing that you don’t have to be the “I can’t, on a diet” person :lol:

The trip was fun & went pretty well. It hammered home how much I dislike grazing/snacking. There was a day when we couldn’t find a restaurant to grab lunch & had to just eat cereal in the RV. It wasn’t satisfying so I ended up eating chips later & overall never really enjoyed any of it & never felt done. Chips on the side of lunch are great, but chips on their own never leave me feeling satisfied. And tiny frequent “meals” leave me never feeling done & constantly on the lookout for a little more.

For me I feel better with dessert after dinner when I have it & 3 balanced meals. It makes me enjoy eating more. I won’t white knuckle actual hunger though. It always backfires because too much hunger leads to more food than my body needs.

Since I’ve been home I’ve done pretty well but last night I was too hungry before dinner & my only option was chips. If I have a salad or something more nourishing to hold me over I consider that virtual plating & part of the meal, but normally random chips before dinner are an S for me. Than I had a couple of snack sized bags of M&Ms for dessert, I was just hungrier yesterday & don’t regret honoring that, but M&Ms were disappointing. That’s the other thing for me, I’d rather go a little bigger on dessert like ice cream or warm brownies. Otherwise it just seems like a waste of an S 😂

My rating scale is:
Blue- Perfect Day

Green- The equivilant of 1 “S”, a little extra, a snack to hold me over for a meal, or a sweet

Yellow-the equivilant of 2 “S’s”

Orange - more than 2 “S’s” but not throwing in the towel or feelling overly full

Red - Threw in the towel & had more than I needed or felt good.

I like that there are stop points so I’m not tempted to think “the day’s blown” & it keeps me more mindful of what’s worth it & what isn’t.

Since I do 7 days a week & add in “S’s” as needed it’s not an exact science. It’s mostly how I felt about the day. Having random candy I didn’t even want I’m less happy with than a planned S that was totally worth it. It feels like normal eating with boundaries which I like.

One thing my road trip reminded me of is that I never want to work towards a weight that makes me avoid things that make me happy like dinners out, vacation, camping, ect. I’ll notice anxiety creeping in like “I can’t work out, we’re eating out too much” ect & know that I need to let go of the control I seem to think I have. I want to weigh what I weigh eating in a way that feels good while living the life I love & if I start worrying too much about working out or what I’m eating it gets in the way of that!! Plus life isn’t fun only focused on trying to eat less & move more :lol:

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Fri Jun 26, 2020 2:20 pm

Sounds like a good trip! Its nice to get validation that the way of eating you are doing is the best way for you.
I want to weigh what I weigh eating in a way that feels good while living the life I love & if I start worrying too much about working out or what I’m eating it gets in the way of that!! Plus life isn’t fun only focused on trying to eat less & move more :lol:
Just wanted to say this resonated very deeply with me. Having reached a lower weight for me I find this to be a constant balancing act. I agree that this is the ultimate goal.

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 27, 2020 3:32 pm

Pink, I love that it resonated :)

It is a balancing act. I have always thought maintaining is harder than trying to lose because there’s not the dangling prize of weight loss as motivation :lol:

Jen1974
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Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sat Jun 27, 2020 3:34 pm

Sunday-green
Monday-green
Tuesday yellow-2 mini packs M&Ms NOT worth the S!!
Wednesday-yellow-warm brownies & ice cream
Thursday-yellow- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
Friday-orange-Late dinner out, too hungry & had too many chips, chili relleno app & split fried ice cream with my crew for dessert. No regrets, but wish I hadn’t been so hungry when we showed up!! I hate overdoing chips!

This week has been a bit off. I’ve had my good moments & my bad ones but feel like it’s been a good learning week!! We got back from our road trip & me & my husband headed to our cabin to celebrate our anniversary. I almost decided to skip it but it was nice to have a couple of days away just the two of us!!

Getting back from the road trip I had 2 solid days but the cabin threw me off a little. Some things are worth taking an S for & others ARE NOT so I’m going to work on eliminating the ones that aren’t worth it!

We ate out a lot this week which made me realize I need to work on my thoughts on eating out. I can tell I think I can’t be “good” when I eat out & that thought leads to overdoing it so my goal is to work on my “seconds mentality” around those things!! Have some chips, but no seconds, have “enough” dinner & no seconds.

I like reading my old posts here. It is weird to watch myself do really well just to think something went wrong at times when my weight would drop & I was hungrier & needed more food or had more going on & wasn’t doing it “perfectly”. One thing “younger me” taught me is “progress over perfection” so even though ideally I’d like to have had a more green week, it’s not bad all things considered!!
Last edited by Jen1974 on Sun Jun 28, 2020 5:09 pm, edited 1 time in total.

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Sat Jun 27, 2020 3:50 pm

Welcome home from both fun outings! I'm glad you and hubby were able to take time away together.

And it warmed my heart to see how you learned from your "younger" self entries and you are valuing "progress over perfection" and being gentler to yourself.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

Jen1974
Posts: 326
Joined: Wed Mar 09, 2016 6:49 pm
Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Sun Jun 28, 2020 5:09 pm

Thanks Auto (: sometimes I think younger me was a better version of me :lol: I seemed to complicate things as I got older!!

Sunday-💚
Monday-💚
Tuesday-💛-2 mini packs M&Ms NOT worth the S!!
Wednesday-💛-warm brownies & ice cream
Thursday-💛- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
Friday-🧡
Sat-💚

I was really proud of my choices yesterday!! We had a extended family grad/pool party for my son & 3 of his cousins that all graduated this year. We brought Krispy Kreme & ordered pizza. I kept it to 2 pieces of pizza & one donut which counts as a green in my book. I woke up really hungry so I know it wasn’t too much food!!

I was tempted to grab another piece of pizza or a donut but waited to see if I still wanted it after 15 minutes had passed & the urge for more was gone. Usually if I give myself a little time the feeling of satisfaction hits. Being a fast eater makes it so by the time the “enough” signal hits my brain, it’s too late, so I need to pause after the amount I think will satisfy me.

That was probably part of my problem with IE, I always want more, but don’t always need more. With “no seconds” I can remind myself to pause. It’s easier for most to have clear boundaries but I’m better off with gentle guidelines over strict boundaries that lead to rebelling & feeling like I failed. Because of that instead of “NO S” I operate more under

Do I need this sweet?
Do so I need this snack?
Do I need seconds?

It helps me be mindful & make better choices most of the time although there are still times when I don’t “need” it & do it anyway, but even those moments are great learning experiences!! Beating myself up never lead to lasting results and even if I could weigh slightly less if I were more strict I’m kind of just over trying too hard :lol:

Another boat day for us. I’m so busy with work now & we have too much going on but I don’t want to miss out on fun while my kids are all still home (my oldest heads to college in August). I’m so overwhelmed which can lead to eating in a way that feels terrible so I am working to really focus on making good choices!! Hoping for another green day. My goal is to get a steak of green/yellow with no oranges. I’d love to have a streak of greens but usually can’t make it long without feeling deprived.

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Sun Jun 28, 2020 6:57 pm

Sorry to hear you are overwhelmed between work and family time. I hope that settles for you and you can find a slower pace again.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
Posts: 438
Joined: Wed Mar 17, 2010 8:00 pm

Re: Jen’s Eating Simplified (:

Post by pinkhippie » Mon Jun 29, 2020 3:26 pm

As you know, I have the same issue with eating quickly and then realizing I had enough when I am already overfull. Sounds like you are doing a great job being aware, and giving yourself time to figure out if you are still hungry and if the food you want is worth it ie you wanted it and enjoyed it.

I hope things calm down for you soon.

Jen1974
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Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Mon Jun 29, 2020 4:19 pm

Thanks Auto & Pink!! A storm came in yesterday that made it so we couldn’t go on the boat. After an entire day spent focused in my office I feel so much better!!

💚Sunday-A little extra full on burrito
💚Monday-A few extra chips before dinner.
💛Tuesday-2 mini packs M&Ms
💛Wednesday-warm brownies & ice cream
💛Thursday- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
🧡Friday-Late dinner out, too hungry & had too many chips, chili relleno app & split fried ice cream with my crew for dessert.
💚Saturday-Donut
💙Sunday

Yesterday couldn’t have been better!! Overwhelm can lead to turning to food to cope but instead I focused & got a lot done! I was even extra hungry which can be hard to manage but I honored the extra hunger with slightly bigger meals. I was temped to have an afternoon snack but I knew I didn’t need one so I stuck to no snacks. I love having the boundaries of No S!! They help me stay so much more mindful of my choices!!

This week will be busy again. We have friends coming to stay at the cabin for 4th of July weekend so we’re going to head up Wednesday & get ready. We’ll be lucky to have a few home cooked meals this week. No S is great because as long as I’m reminding myself of the rules & stick to “no seconds” eating out isn’t the backslide it is when I tell myself “I can’t be good” and go overboard!! It acually makes eating out & take out better because I’m hungry enough where the food tastes good & no seconds keeps me from eating it in a way that doesn’t feel good!!

Jen1974
Posts: 326
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Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Tue Jun 30, 2020 4:14 pm

💚Sunday-A little extra full on burrito
💚Monday-A few extra chips before dinner.
💛Tuesday-2 mini packs M&Ms
💛Wednesday-warm brownies & ice cream
💛Thursday- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
🧡Friday-Late dinner out, too hungry & had too many chips, chili relleno app & split fried ice cream with my crew for dessert.
💚Saturday-Donut
💙Sunday
💙Monday

Another great day!! After a slew of yellow/orange days with extra I was ready for a few lighter days. Old Jen would have set the bar at that level which would lead to epic fails when I couldn’t live up to those standards, but I’m happy having a few light days days & will be ready to have more when I’m hungrier again!

I did REALLY well on No S my first time around, even got down to my lowest adult weight, but from reading old posts & looking back, the one thing I did wrong that kept it from being sustainable was being too strict on the rules when I was physically hungry. This time I’m working to make my meals satisfying & balanced so they last me until the next meal, but hunger trumps rules. And not the “maybe I’m hungry” hunger that drove me crazy with IE (arguing with myself over whether I’m hungry enough to eat or not :lol:) If I know I’m definitely hungry I can have something NOURISHING to hold me over until my meal. Usually an apple, salad, some prunes, or frozen blueberries. Sometimes something a little more substantial if I know my next meal is going to be light.

Normally though sweets, snacks, seconds are all non-hunger eating for me so when I minimize those my clothes start to fit better :lol:

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Tue Jun 30, 2020 5:26 pm

Wow it looks like you are doing great and really figuring out how to listen to your body in the structure of No S. That maybe I'm hungry hunger on IE drove me CRAZY! And I still feel it on S days if I have less structured eating. So glad to have a more sustainable way of eating that helps us tap into our hunger signals in a non-crazy making way.

Jen1974
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Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jul 01, 2020 2:45 pm

pinkhippie wrote:
Tue Jun 30, 2020 5:26 pm
So glad to have a more sustainable way of eating that helps us tap into our hunger signals in a non-crazy making way.
I love this Pink :D It’s so true!!

Jen1974
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Re: Jen’s Eating Simplified (:

Post by Jen1974 » Wed Jul 01, 2020 2:46 pm

💛Wednesday-warm brownies & ice cream
💛Thursday- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
🧡Friday-Late dinner out, too hungry & had too many chips, chili relleno app & split fried ice cream with my crew for dessert.
💚Saturday-Donut
💙Sunday
💙Monday
💛Tuesday-8 milk duds & a little extra sushi

Not terrible yesterday, but a little more Sushi than I was hungry for & milk duds after. My husband ordered too much sushi & I always hate to waste it. “It’s healthy” isn’t the best thing for me to think because it gives me a pass to eat more than I need & it really makes no difference if I have too much of something healthy vs. something unhealthy as far as gaining/loosing weight goes :lol:

Not even sure why I had a few milk duds after. It’s been a busy/long few days & I think I was just too tired to make a better choice :lol: They actually tasted really good though & after 8 I told myself “no seconds” :D

Today we head to our Cabin. I’m so sick of take out/eating out that my goal is to make dinner & watch a movie. I think after quarantine I was tired of never going out, but at this point I’m craving a night in!

automatedeating
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Re: Jen’s Eating Simplified (:

Post by automatedeating » Wed Jul 01, 2020 3:10 pm

Have fun at the cabin! It sounds really peaceful.
Month/Year-BMI
8/13-26.3
8/14-24.5
5/15-26.2
1/16-26.9; 9/16-25.6
8/17-25.8; 11/17-26.9
3/18-25.6; 8/18-24.5; 10/18-23.8;
3/19-22.1; 10/19-21.8
6/20-22.5

pinkhippie
Posts: 438
Joined: Wed Mar 17, 2010 8:00 pm

Re: Jen’s Eating Simplified (:

Post by pinkhippie » Wed Jul 01, 2020 5:12 pm

I know what you mean about being sick of eating out after a while. The same thing happens to me during times when we can't eat at home, like moving or vacay or kitchen work. I think our bodies really do crave less rich food on a regular basis maybe? I know that restaurant food just feels like too much if I have it too many times in a row.

Have a wonderful time at your cabin!

Jen1974
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Joined: Wed Mar 09, 2016 6:49 pm
Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Thu Jul 02, 2020 4:41 pm

Thanks pink & auto!! I love it here, it’s my happy place.

Pink: so true about restaurant food!! I do think our bodies crave lighter after heavy!! That was something that I noticed from IE was that I didn’t really want to eat pure crap all the time :lol: What didn’t happen for me though was my body naturally craving the prefect diet.

Jen1974
Posts: 326
Joined: Wed Mar 09, 2016 6:49 pm
Location: Colorado

Re: Jen’s Eating Simplified (:

Post by Jen1974 » Thu Jul 02, 2020 4:53 pm

💛Wednesday-warm brownies & ice cream
💛Thursday- beef jerky & potato chips on the boat not hungry for & didn’t enjoy.
🧡Friday-Late dinner out, too hungry & had too many chips, chili relleno app & split fried ice cream with my crew for dessert.
💚Saturday-Donut
💙Sunday
💙Monday
💛Tuesday-8 milk duds & a little extra sushi
💚Wednesday-a few chips when I got hungry before dinner

Another great day for me but no luck on the quiet night at the cabin :lol: My brother was up at his place too & I haven’t seen him since New Years so we went to dinner with him. It was worth it! He’s one of my favorite people (:


I had a few chips at home before we left for dinner & decided that is going to be off limits going forward. It’s too easy to create a bad habit & tends to soften my hunger for dinner & I’d rather be hungrier & enjoy dinner more!! If I’m starving a salad is great at holding me over until we can eat but anything more isn’t necessary!

I stuck to no dessert when my family pulled out the mini candies after dinner after remembering how the M&Ms WERE NOT enjoyable last week. I’d rather save the S for something better! Plus I’m trying to keep sweets to 3 a week. I track sweets on the habit app Strides & seem to hit 4 a lot of weeks but feel like 3 is a better amount where I really enjoy them when I have them & work to pick things that are worth it!!

We have friends coming today so no end in site for eating out. I am going to really work on stopping at enough though! A lot of times it’s the slightly too much that happens when I eat out that leaves me feeling not that great.

pinkhippie
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Re: Jen’s Eating Simplified (:

Post by pinkhippie » Thu Jul 02, 2020 5:25 pm

Great job remembering how the m&m's made you feel and then modifying your behavior accordingly! I do the same thing if I eat too much and feel physically bad, or snack and don't like how it feels, instead of beating myself up I just say to myself "Ok, a learning moment, let's remember how we felt if this situation comes up again" Sometimes it takes more than a few times, but I find it so helpful!

I am glad you got to see your brother! My brother is one of my favorite people too. :)

I have a lot of eating occasions coming up because of the holiday too, and I am trying to figure out how to handle it myself. These can be tricky times. Sounds like a great thing to focus on stopping at eating enough.

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