Track food Weigh in every other day Track exercise & change routine Call on my heavenly Father & friends for help.
I live in middle Illinois Work full time in a nursing home, happily married with two grown daughters.
2012 Fall 5% Challenge Commitment: *30-60 minutes of exercise daily. *Follow a Low Fat & Low Sugar diet. *Be on team page daily to offer support to teammates. *Track food, exercise, & weight.
I came across this scale on the Fitness for Weigtloss site and have been trying to use it the past few days. I like it because it’s an ongoing reminder to be to be mindful about my nutrition.(http://www.fitnessforweightloss .com/) Sheila
0-10 Hunger Scale (0 = starving, 10 = stuffed) 0 – You are STARVING - You have waited so long to eat you can barely function. 1 – You are very hungry -You are light headed, irritable, and might have a headache. You can’t concentrate and feel very low on energy. 2 – You are moderately hungry - Your stomach has been growling for a while and you know you’ve waited too long to eat. You’ve started losing energy and focus. If your hunger rating is 0, 1, or 2, you have waited too long to eat. At this point, you probably feel like you could eat anything and everything. When you’re this hungry, it’s hard to make healthy choices and use portion control. 3 – You are slightly hungry - Your stomach is growling and telling you it needs food (energy). This is a good time to start eating. 4 – You are hungry for a little bit more food. - You can eat a few more bites before you’ll feel like you ate just the right amount. 5 – You are CONTENT - You are neither hungry nor full. You ate just the right amount of food, enjoyed it, and feel satisfied. 6 – You have room for a few more bites. - You have room for a few more bites before you’ll start to feel full. Pay close attention to your 4-6 ratings during a meal or snack. There is a fine line between the point when you are content, are hungry for a few more bites, and you start to feel full. Eating slower can help you pay attention to this. 7 – You are slightly full - You know if you keep eating you will start to feel uncomfortable. 8 – You are moderately full - You know you ate too much and are thinking to yourself, “I wish I didn’t eat that last piece of (insert food)”. 9 – You are very full - You feel very uncomfortable after eating too much. You feel bloated and nauseous. 10 – You are STUFFED - You are extremely uncomfortable. Your stomach hurts and you feel sick; all you want is to lie down and make the feeling go away.