Weight Watchers (WW) last week was all about distinguishing internal hunger cues from external hunger cues. For example, watching a commercial and suddenly craving the food it shows is definitely external. Everyone has different internal cues. My personal ones are a headache, shaky hands, and I start to feel nauseous (which makes it a little weird when I’m eating sometimes). It’s important that you figure out your own signals. The best way would be to keep a food journal, listing when/what/how you feel/time/place for each time you eat. I like to keep mine in a diet journal. It helps you understand your body and mind. Knowing which one is calling the shots is very helpful.

What do you so when you are craving something? I find I need to give in and eat a little of it or I’ll eat the whole house trying to satisfy the urge. I am getting better at distracting myself from the urge, though. I use IMPROVE from DBT and “vacations”. Both come down to creating a different setting for yourself, away from the influences that are fooling you into the craving. Go to your happy place. Let’s face it, most of the time when I get cravings it’s because I am NOT in a good place. Someone has said something mean about my size. When my mom was dying was a terrible one. When the scale goes up and I know I didn’t eat that poorly. Or when the scale just doesn’t go down. Maybe your significant other brought home some baked goodies (my personal weakness). No matter what it is, you have to find a way to separate yourself from the current situation. Go on that mental vacation. Picture clouds moving across the sky or waves on the beach or a rainy storm, wiping away the urge. Meditate on it. Once you stop the squirrel mind, you can get back into a good place, and not give in to the urges.

So far, I’m down 40 pounds. Only 130 pounds to go. I’ve been on the dreaded plataue for the past couple of weeks. That has not helped my frame of mind. I’m working hard not to give in to the you-might-as-well-eat-everything-because-you’re-a weak failure state of mind. Lots of meditating and journaling. Self soothing without food. I hope to have broken through the plataue this week. Cross your fingers for me.