liv001's Journal, 31 January 2022

Another relevant discussion that I have come across is about satiety signals. Many people say they eat to satiety but I have a hard time doing that. I can eat a lot an not feel full. I know stuffed but by then well I have eaten a lot. Just something about myself to be aware about. It means I have to really use the tools of measuring and limiting and not let those go 

Overeating is a habit. I am reading the book The Power of Habit and he has a summary at the back to help in changing a habit. Short answer: Figure out when you overeat. Figure out what the cues are. And tricky part: figure out what your reward is from overeating. Firugre out how to change the reward from the same cue. Start small - you would be surprised, he says, about how one small change can change a lot of other things. Rinse and repeat - keep thinking about the one problem until you fix it, don't mix things up. Like if you have snacks at several times a day, pick one of the times and work on that one thing. I highly recommend that book and one by Susan Davis 

One thing I learned is that food is not good or bad. Emotional eating can be controlled partly by letting yourself have what you need from your food, just not so much of it. 

I drink more if I am mindful that I am not full yet - it helps to be hydrated. TV signals getting something to drink for me. 

Physical hunger ebbs up and down.You can be very hungry and then get so distracted that the hunger will disappears for awhile. You'll think "why am I suddenly feeling so awful?" then remember that you missed a meal. Emotional hunger chews on you continually.  

@abbadabba is the book Power of Habit by Duhigg? I will give that a go. Thanks 

So in my reading I have come across some theorizing on the difficulty of once obese people to stay thin. I know that these are speculations but I am going to note it here for future reference/ ..... these ideas are related to research on hormones, particularly hunger hormones Link https://www.healthline.com/nutrition/leptin-101#how-it-works .... Anyways, what that MAY mean is that my path to stay thin (or normal really but once you have been obese all that small stuff gets categorized as thin) could be different from someone else's. So I need to rely on the things that I eventually find and think about how they may apply to me