Tolerating Hunger: Susan

Susan returned last night from her 10 day business trip and after weighing in today, was so pleased to see that she lost weight.   After a week and a half of eating out for two meals each day and having very little control over her food choices, Susan could very easily have gained several pounds, so the fact that she actually lost is a real triumph. 

Susan says that the most important thing she learned during her trip was that it’s ok to feel hungry (discussed on Day 12 of The Beck Diet Solution).  Dieters often think that they should never be hungry, and that feeling hungry is somehow bad or wrong.  Many dieters doubt their ability to tolerate hunger and so do things to avoid it, such as overeat at meals to ensure they don’t feel hungry before the next one, eat too many times throughout the day, or bulk up on food that are considered “free” on their diets.  Susan herself used to do many of these things; in particular, she would snack throughout the day, thinking she would be unbearably hungry if she didn’t.   

bizmtg2.jpgHowever, while she was on the trip, Susan found herself in meetings all day long.  For most of the time, she either wasn’t given snacks, or when they were provided they were foods not on her plan so she couldn’t eat them.  Susan often felt hungry between meals and for the first time gave herself no choice but to put up with it.  This was a very important experience for her to have because she now realizes that it’s ok to feel hungry sometimes and that she most certainly can tolerate it.  If Susan had given in to her hunger between meals, she would have eaten whatever snack they provided and most likely would have ended up gaining weight this week.  She is happy that she lost weight and more importantly that she learned not to fear hunger.  It’s a skill that will help her continue to lose weight and keep it off permanently. 

Prepare for Travel: Susan

suitcase1.jpgIn a few days Susan is leaving for a business trip.  Knowing that eating and dieting can be much trickier when traveling, we sat down with Susan to devise an eating strategy for her trip (a skill discussed on Day 32 of The Beck Diet Solution).   Eating at conferences can be difficult because mainly Susan will have to eat what they serve her.  However, there are some small but crucial measures she can take to ensure that she stays within her diet. 

First, we discussed with Susan her need and entitlement to make demands about how her food is prepared (Day 8).  If she were diabetic or had serious health problems, she would not think twice about asking for her food to be prepared to her specifications.  We reminded Susan that she truly is on a “medical diet” – indeed her doctor did tell her she needs to lose weight to be healthy – so she should not hesitate to speak up. One important modification Susan should make is to ask for her vegetables to be steamed, not sautéed in oil or butter.  Another small change is make sure she gets her protein (fish, chicken, etc) grilled or broiled and with whatever sauce it is served with on the side.  That way she can choose how much, if any, she wants to use.  A third is for when she eats salad, ask for the dressing on the side, and always request a low-fat (or fat free) alternative.  Because she is actually trying to lose weight and not maintain, Susan also decided that she will forgo desserts because she will not be able to accurately figure out the calorie-count.  Instead, she can ask for fruit. (Day 30)

We also helped Susan devise several rules for herself that she will strictly follow while she is traveling.  Setting rules is an important way to make dieting easier because it eliminates the struggle about whether or not you should or shouldn’t eat something (Day 16).  Susan’s rules are:

1. Absolutely no dessert (except for fruit)

2. No Bread at dinner

3. No heavy sauces (on protein, salad, etc)

4. Only drink black coffee

5. No alcohol, including wine and mixed drinks.

We made Susan copies of her Rules so she can read them several times a day in preparation for travel, and while she is actually at the conference as well.  Lastly, we talked about what to do if she slips up on her diet and engages in unplanned eating.  If this happens, Susan needs to get back on track immediately, and not compound the problem by continuing to eat more (Day 20).  With her eating strategy in place, Susan now feels confident that she can travel and stay on her plan.