I keep a note that I periodically read to remind me of my goals. I record things I’ve read or heard that may help me along the way. Processes or sayings or things that resonate with me. I found the following to be helpful to think about how to approach hunger.
Distraction approach
This is a way to change unhealthy eating habits by focusing your attention on something else when food cravings start. To use this approach, when you feel a craving coming on, remind yourself that it will last for 20 minutes at most. Then do something — call a friend, read a book, revisit your goals, take a walk — anything that will distract you until the feeling passes.
Confrontation approach
This approach to behavior change requires that you confront yourself mentally about the negative impact of your behavior. For example: If you're craving cookies, think about the unnecessary calories and fat you'll be consuming — and how tired and sluggish you'll feel afterward. Remind yourself that this isn't what you want to do with your life.
Shaping approach
Try changing your behavior gradually, one step at a time. Instead of eliminating evening snacks altogether, start with a rule of no snack one night a week. Increase that to two nights a week. Eventually you might be able to scale back to a snack one evening a week. As you succeed with step-by-step changes, you'll build confidence that will start fueling even more successes.
@dsisko
Hi,
Great post. I especially like your Shaping approach comments. Changing the way you think and approach food is key to a healthy life with less medical complications and it doesn’t happen overnight. People need to know about the foods they are eating and the effect food has on their bodies and this requires a conscious and mindful approach to all things related to food....reading about foods, reading labels, how you shop, any dietary restrictions, how you cook your food, who are you cooking for, when and how often you eat, what exactly are you buying when you food shop etc.
It’s not easy and you can’t be lazy about it especially in our culture where we are bombarded with fast food eateries and an over abundance of convenience and junk foods in our supermarkets. But it gets easier when you start to feel better and start to lose the weight you want. And yes, the less calories you eat and the more you move the faster it goes. You don’t need a special diet to get the weight off fast although I can understand the desire for it to happen.
Even if you do not need to shed any pounds you could still have an unhealthy diet and or lifestyle.
Leonard, since 2008 I've been eating a low-fat, whole-food, exclusively plant-based diet. You doubtless recognize the description as vegan. Don't panic. I'm not gonna preach to ya. The other feature of the way I eat is really the lynch-pin for weight-loss and has nothing to do with whether one eats animal protein or not. I'm assuming you know to stay away from processed meats, e.g. wieners, bologna and so on.
So here's the secret. Ditch the cooking oils. Yep, even the haloed olive oil. Oils are pure fat; nothing on the planet or in your fridge is higher fat. I learned to "steam saute" stuff in a bit of water in a non-stick wok. When I threw out the oils I was surprised at how little I missed it.
If you're at all interested in reading more about plant-based, no-oil eating let me know and I'll send some other material I've written on the topic. Don
Leonard, since 2008 I've been eating a low-fat, whole-food, exclusively plant-based diet. You doubtless recognize the description as vegan. Don't panic. I'm not gonna preach to ya. The other feature of the way I eat is really the lynch-pin for weight-loss and has nothing to do with whether one eats animal protein or not. I'm assuming you know to stay away from processed meats, e.g. wieners, bologna and so on.
So here's the secret. Ditch the cooking oils. Yep, even the haloed olive oil. Oils are pure fat; nothing on the planet or in your fridge is higher fat. I learned to "steam saute" stuff in a bit of water in a non-stick wok. When I threw out the oils I was surprised at how little I missed it.
If you're at all interested in reading more about plant-based, no-oil eating let me know and I'll send some other material I've written on the topic. Don
Interesting "secret" Don. I had vaguely heard of the steam saute method but not tried it. If you hardly miss the oils I must give it a go. I fry a lot of vegetables such as onions, capsicums and mushrooms as a base for meals for my vegan daughter who is not well enough to cook for herself. Being largely inactive it would help a lot with keeping weight stable. Thanks for the tip.
@trellg132
Good afternoon,
First of all congratulations on your weight loss.
Losing 23 pounds in six weeks is rather aggressive.
The two nutritionists that I went to and my doctor recommended losing no more than 1 to 2 pounds a week. What is your ultimate weight loss goal?
Here is some weight loss information from the Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460
Continued success,
Jake
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I keep a note that I periodically read to remind me of my goals. I record things I’ve read or heard that may help me along the way. Processes or sayings or things that resonate with me. I found the following to be helpful to think about how to approach hunger.
Distraction approach
This is a way to change unhealthy eating habits by focusing your attention on something else when food cravings start. To use this approach, when you feel a craving coming on, remind yourself that it will last for 20 minutes at most. Then do something — call a friend, read a book, revisit your goals, take a walk — anything that will distract you until the feeling passes.
Confrontation approach
This approach to behavior change requires that you confront yourself mentally about the negative impact of your behavior. For example: If you're craving cookies, think about the unnecessary calories and fat you'll be consuming — and how tired and sluggish you'll feel afterward. Remind yourself that this isn't what you want to do with your life.
Shaping approach
Try changing your behavior gradually, one step at a time. Instead of eliminating evening snacks altogether, start with a rule of no snack one night a week. Increase that to two nights a week. Eventually you might be able to scale back to a snack one evening a week. As you succeed with step-by-step changes, you'll build confidence that will start fueling even more successes.
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4 Reactions@dsisko
Hi,
Great post. I especially like your Shaping approach comments. Changing the way you think and approach food is key to a healthy life with less medical complications and it doesn’t happen overnight. People need to know about the foods they are eating and the effect food has on their bodies and this requires a conscious and mindful approach to all things related to food....reading about foods, reading labels, how you shop, any dietary restrictions, how you cook your food, who are you cooking for, when and how often you eat, what exactly are you buying when you food shop etc.
It’s not easy and you can’t be lazy about it especially in our culture where we are bombarded with fast food eateries and an over abundance of convenience and junk foods in our supermarkets. But it gets easier when you start to feel better and start to lose the weight you want. And yes, the less calories you eat and the more you move the faster it goes. You don’t need a special diet to get the weight off fast although I can understand the desire for it to happen.
Even if you do not need to shed any pounds you could still have an unhealthy diet and or lifestyle.
FL Mary
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4 ReactionsLosing 19.4 pounds in a month 7 days is this healthy
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1 ReactionSure im interested
Interesting "secret" Don. I had vaguely heard of the steam saute method but not tried it. If you hardly miss the oils I must give it a go. I fry a lot of vegetables such as onions, capsicums and mushrooms as a base for meals for my vegan daughter who is not well enough to cook for herself. Being largely inactive it would help a lot with keeping weight stable. Thanks for the tip.
@trellg132, Did you lose 19.4 pounds in a month or in 7 days? Are you trying to lose weight or is the weight lose unintentional?
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2 ReactionsA month and 7 day.i have been doing 16/8 intermittent fasting I drink nothing but water an I only eat twice a day
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2 ReactionsI started out 7/23/20 I was 281 now I'm 258 on 9/4/20
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2 Reactions@trellg132
Good afternoon,
First of all congratulations on your weight loss.
Losing 23 pounds in six weeks is rather aggressive.
The two nutritionists that I went to and my doctor recommended losing no more than 1 to 2 pounds a week. What is your ultimate weight loss goal?
Here is some weight loss information from the Mayo Clinic,
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460
Continued success,
Jake
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2 ReactionsWell I'm 6.0 ft so my ideal weight I 185 what ever my required weight should be.but I'm using a home scale but wanna make sure its correct lol