Quote:
Originally Posted by erin9598
It seems so wrong to feel this full when you are on a diet. I have used Atkins before, but I often found myself slipping into not eating near enough calories because after the second or third day I am not very hungry anymore. Of course, then I quit. When I eat I feel so full that I feel guilt for perceived overeating. I need to figure out how to convince my brain that a sense of fullness does not mean I overate.
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I think the biggest problem is associating guilt with eating in the first place.
One of the ways, "this time" has been different for me, is to declare my eating, exercise and weight loss a guilt-free, frustration-free, deprivation-free, regret-free zone.
I started working at viewing myself objectively - as scientist, lab rat, and flawed human being with the "job" of finding what worked, and doing more of the successful things and less of the unsuccessful things.
I don't have to feel "bad" to learn and make choices based on what I learn.
I learned that for me, what I thought of as "fullness" was actually overfullness. Even on low-carb, fullness did mean that I'd overeaten, but that wasn't a case for piling on guilt, it was just a case for portion control even while reducing carbs.
I'm not saying that's true for you, only that it was for me - but I only learned that (not by guilt) but by seeing the results on the scale. My weight loss was stalling, even on Atkins induction. That's how I knew I was overeating (not by the guilt).
I had to learn that only the scale could tell me if my changes weren't working, not my feelings.
I ended up choosing a low-carb exchange plan, so I could control calories/portions as well as carbs - but it was the scale and my food journals that led me there, not guilt.
If you keep a good food journal, you can spot potential problems. It was how I learned that I really can eat more calories of low-carb to lose weight (about 1500 calories of high-carb seems to be roughly equivalent to 1800 calories of low-carb).
I also learned that I don't get "rabid hunger" on low-carb (what I mean by rabid hunger, is that out-of control hunger that can make you feel half-starved and food obsessed even when your stomach is already hurting from eating too much).
For me, giving up guilt was a practical matter (I proved in my food journals - which were also emotion journalsm that guilt did not work for me). I could see in my journals (and I already knew from experience) that guilt was counterproductive - not only did it not work, it usually led to to a binge.
So I'm committed to doing what works (and if I'm not doing what I know does work, guilt isn't going to help, so I have to find a way other than guilt to inspire me to do what I know will work).