An idea to help me stop eating beyond satisfied

[ema2two]

As many of you know, I'm struggling with this portion control thing on core. I'm finding the process of trying to master eating until I feel satisfied and then stopping a challenge. Surprisingly, I'm finding it gratifying to be grappling with it, rather than frustrated by the fact that it isn't easy for me to master. My weight is not budging much yet, but as I get the hang of this (and I'm determined to do it!) I know that it will. With lots of long term dividends for my lifelong weight management.

During my major losing phase on flex, I was scrupulously honest in my journaling. I weighed everything, and wrote down everything. I found it enormously helpful. Unlike most of you, I didn't find counting points oppressive, and was prepared to do it for life if that was what it took to keep my weight off and my eating healthy. I really came to core at the urging of my meetings leader, in an effort to bust through an incredibly stubborn plateau--now going on 14 months--since I came back to WW after having had a baby. Here I sit about 10 lbs over goal.

I've been reading posts here and on WW.com about eating more than one cold cereal meal, or cold cereal without the milk/yogurt, or having a day with a potato and some whole wheat pasta, and you simply have to count the points, but you can eat those things that way.

So here's the thought that occured to me. I'm interested in your feedback.

When I eat past the point of satisfaction, which I realistically recognize I will do as I'm trying to master the skill, those core foods I've eaten cease to be no-count foods. They are only no-count foods when they are eaten until I feel satisfied. After that, they need to come from my WPA. Just like a second cold cereal meal or a brown rice and baked potato day.

Why do this? First, I think it will help me recognize the times I am eating past satisfaction when I go through the process of journaling those points for excessive amounts of core foods. Second, I think it will help me use my journal and the scale for more accurate feedback about my changing behavior.

Whaddya thinK?

[kathleen320]

I think that's a fantastic idea. Very insightful.

[mary]

I agree, I have also been strugglingly lately with portion control/satisfaction.
If it is just an "ok" food, no problem, but food I really like I have found lately I have been over-indulging.
One serving of chicken salad was filling, I went back for more because it tasted so good.
It definately explains the plateau.....
I would rather not count points, so your idea also works for me.... if I don't want to count points I shouldn't eat it!!!

I will be the first to tell you, you can definatley over eat on core. I have found some great recipies that send up red flags for me.

WW use to talk about red light, yellow light and green light foods.

Red you just never touched, they will always trigger over-eating

Yellow had to be eaten with caution.... might trigger over-eating

Green foods never spurred over-indulgence, have at it!

I don't have just one red light food, but combos that do it to me...ie peanut butter and chocolate...lethal combo for me. Can't even touch it with low points recipe.

One plus on this plateau is that I can maintain eating this way. I an certainly not depriving myself ;D

[ema2two]

I've heard the traffic signal foods thing for years at WW and there was nothing I ever considered a red light food for myself. I don't think I have too many trigger foods, I just have a tendancy to eat a bit too much of everything!

I'm hoping that trying this system will help me get a handle on what and when I'm tending to eat past the point of satisfaction. Maybe I have triggers that I'm not recognizing as such. I suspect my tendancy to eat too much at one time has more to do with the setting or my emotional state at the time. I'll see how this plays out.

Thanks for giving me some feedback on my notion.

[akansan]

Ema, I know there are others who do this (or did this for a week) also. It's one way to keep yourself scrupulously honest with your comfort zone. I'd try it for a week or two and then see how you've adjusted. I wouldn't recommend doing it for longer, though. Depending on the meal, those few points at each overindulged meal could easily eat away your entire WPA, leaving you with no points to "splurge" (for lack of a better word).

Let us know how it goes!

[Jonesy]

Ema, your idea makes sense. I've been struggling since I began Core with the "eating only until satisfied" rule. Most times I manage OK, but so many other times I go back for that second portion - and afterwards I ask myself Why?! (it certainly explains the last 8+ week plateau I had !)
WHY is it so hard to STOP eating when reasonably satisfied?! Wish I had the answer......

[ema2two]

Jonesy, that is the $64,000 question, isn't it?

Akansan--that's exactly why I think this will help me. I'm not honestly accounting (to myself) for all those little extra amounts, so I feel like I have the points left for splurges, when really, I've already spent the points and so the splurges throw me way over the limit on my WPA and result in a gain at the scale.

I'm striving to be more in control of when I stop eating, so that I can make a conscious decision about eating more of the same or saving my WPA for a splurge, or other addition to my meal. Now I'm not actively making a choice to spend it on a bigger than necessary portion. I'm eating that too-big portion without thinking about what else I might want to spend my points on until after I've spent them on the seconds.

[Lesley1]

I like the idea of using the journal to record eating past the satisfaction level, with maybe a note as to why--it tasted good, I was tired, etc. But I think I would count the points only if I found the scale moving in the wrong direction (or not moving if I want it to go down--I am lifetime).

I also did not have an issue journaling on Flex and I weighed and measured everything. I was shocked when people at my meeting spoke about "lying to the journal" because the concept was so foreign to me. But I became compulsive about it, and that started to feel bad, so I am happy to have Core now.

[KristenKP]

Lesley1 said:

I like the idea of using the journal to record eating past the satisfaction level, with maybe a note as to why--it tasted good, I was tired, etc. But I think I would count the points only if I found the scale moving in the wrong direction (or not moving if I want it to go down--I am lifetime).

I think journaling *why* you went past satisfaction is an excellent idea -- it might help uncover a pattern, which will help in adjusting your behavior or attitude to something that doesn't trigger overeating.

I also like the idea of counting the points if you're not losing -- watch for patterns first, and if you don't already subconsciously start to change them just from being aware, then start "charging yourself" points to nudge that change along.

Do you journal now, Ema? I ask because I am a HUGE proponent of it, even on Core. Especially since I finished my experiment of not journaling for a week, and saw how hard it was to be honest with myself, and how easy it was to lose track of the extra WPAs and 8HGs. I believe it's as important and effective for our weight loss as drinking water and eating our fruits and vegetables.

[ema2two]

First of all, thanks to everyone for the feedback on this notion. It was very helpful for me to hear your thoughts.

Kristen, like you I'm a big proponent of journaling, on core or flex. I do journal now! I don't weigh and measure core foods, but I do write down what I ate. That's actually what brought me to discover this site, as someone on WW.com mentioned it as a place for on-line journaling for core folks, since e-tools is so miserable in that regard. I use a cumbersome workaround that I've cobbled together as a hybrid of the core points bad and flex tracker. While I didn't find the kind of on-line journaling here I'd hoped for, I found lots of other stuff that makes is more than worthwhile for me to stop by often.

[JoJo404]

ema,
I'm late coming to this discussion, but I'm interested to know how it works for you. It seems like a good way to make you mindful of the choice to eat past the satiety point.

I've lapsed a little recently on this issue, myself. One of the tricks I plan to use is to switch to another food group before indulging in another helping of what I'm tempted by. For example, I'll have a piece of fruit or a salad before going for that second helping of bulgur pilaf. (I tend to overdo grains and proteins-- probably true for most of us.) To paraphrase a FabulousKippyQuote, "if you ain't hungry for vegetables, you ain't hungry."

Good luck! As I've said before, I really like your problem-solving approach to the challenges you face.

[mylikeit]

Ema, I'm very late coming to this discussion, but I wonder how it's working out for you.

One thing that helps me when I notice that I'm approaching "eating past satisfaction" (especially when I'm enjoying what I'm eating and there's plenty on my plate) -- I remind myself that this is not my last chance in life to eat __(insert food name here)_______. Sounds silly, but consciously reminding myself that there will be oven fries again tomorrow if I want them does really help.

I was raised by a dad who survived the Depression by being hungry a whole lot. And a mom who grew up in WW II (also not a cheerful time in rural New England unless you had a lot of $). So I do believe that some of their sense of scarcity did filter into my thinking about food, however unconsciously -- and unintentionally on their part. When I consciously tell myself there is enough for me and there will be enough for me tomorrow, too, I calm right down.

[whaledancer]

Ema2two, I think it's a brilliant idea. On Flex, I was something of a WPA miser, and maybe I still am, a bit. It would sure work for me; I wouldn't want to give up those points, so it would be an incentive to stop in my "comfort zone."

[vita77]

Ema, that's a great idea. You're making yourself pay if you really want to eat past satisfied, and you're forcing yourself to pay attention.

I use the same sort of approach for fast food. I ALWAYS count points for fast food. There are gray areas where fast food *might* be Core (usually it's not, but there are a lot of tempting ways to tweak). But I got fat by eating tons of fast food, so I make myself pay for it if I really want it.

Since my other problem is portion control, I might swipe your idea if I start to plateau. Talk about mindful eating!

[mamaw4kkma]

Ema, I also am having that problem. When I first started CORE and for months after I had no problem. The last 2 or 3 weeks have been horrible. I know when I am satisfied or comfortable, also know when I am full and when I'm stuffed. Have been more in the full section.

This really sounds like a wondeful idea. I will start counting points tomorrow when I go past the comfortable zone.

My problem is when it taste so good, like someone else said, this will not be the last time I will have the dish. So why am I doing this to myself..... no idea, but it does need to stop.

How did this work for you?