This week: +2.8 pounds
Total loss: -21.8 pounds
Happy Father’s Day. Hi Dad!
Are you ready for the first round to be over? I am. No, I’m not talking about the World Cup (although I could be; New Zeland ties Italy, and it’s an “upset”?) It’s my beloved Pounds Off Playoff. Too many plans that just can’t work, at least not for me, and they’re slowing down my weight loss. I’m looking forward to September, when there’s a workable plan every week.
A few things I learned this week:
- Eating plans need to address quantity and quality. Ok, so I’m a “3” (hungry) and it’s time to eat. So I eat processed foods which are designed to mask your feeling of fullness (“Bet you can’t eat just one”). The “Hunger Scale” would have worked better if I’d have stuck to whole foods. Processed foods, which are in many ways “pre-digested”, don’t register satiety.
- In the real world, sometimes you have to eat before you’re hungry. With my job and family commitments, I couldn’t just eat at 9:30, 1:30, and 5:30, if that’s when I felt hungry. The Hunger Scale is helpful in stopping before you’re stuffed, but it’s not always realistic about what time you can eat.
- I have trouble eating responsibly when I’m tired. I knew this before, but this week it just became so obvious. One night, I slept eight hours, felt great, and was in total control. Other times, I was short on sleep and sore from exercise, and my eating had little connection with my actual hunger. Ideally, I need consistent sleep, but in the real world, if I’m short on sleep, I need a structured eating plan that doesn’t rely on my eating “intuition.”
Still, the “Hunger Scale” is a good tool. It gave my wife and I language to discuss eating. I have no doubt this technique could be a helpful part of a larger eating strategy. But as a person who has eaten past full for years, I’m going to need a more structured plan than this. Tomorrow, I’ll be back with an introduction to the new plan: no eating while reading or watching TV.