Tune into your hunger and fullness cues.
If you’re like most people, you probably grew up being told when and what to eat. As a result, you may have lost touch with your natural hunger and fullness cues. You may not even know when you’re truly hungry or full.
If you’re trying to lose weight or eat healthier, it’s important to tune into your hunger and fullness cues. These cues can help you make better choices about what and how much to eat.
What Are Hunger and Fullness Cues?
Hunger and fullness cues are physical and psychological signals that tell you when to eat and when you’ve had enough to eat.
Physical hunger cues include:
Stomach growling or grumbling
Feeling lightheaded or dizzy
Feeling weak or shaky
Feeling like you need to eat now
Psychological hunger cues include:
Thinking about food
Focusing on food
Feeling irritable, anxious, or depressed
Fullness cues let you know that you’re no longer hungry and that you’ve had enough to eat.
Physical fullness cues include:
Feeling bloated or stuffed
Feeling like you can’t eat another bite
Uncomfortably full
Psychological fullness cues include:
Feeling satisfied
Thinking you’ve had enough to eat
Losing interest in food
How to Tune Into Your Hunger and Fullness Cues
The first step to tuning into your hunger and fullness cues is to become more aware of them. You may not even realize you have these cues.
To become more aware of your hunger and fullness cues, try these tips:
1. Pay attention to your body.
Before you eat, take a few minutes to notice how your body feels. Are you actually hungry? Or are you eating because you’re bored, stressed, or angry?
2. Don’t wait until you’re famished.
If you wait until you’re starving to eat, you’re more likely to make unhealthy choices and overeat. Eating small meals or snacks every few hours can help you avoid getting too hungry.
3. Slow down.
It takes about 20 minutes for your brain to register that your stomach is full. So, if you eat too quickly, you may not realize you’re full until it’s too late. Slow down and savor your food to give your brain time to catch up.
4. Listen to your body.
When you’re eating, pay attention to your body and how the food makes you feel. Are you still hungry? Or are you starting to feel full?
5. Stop when you’re satisfied.
It’s okay to leave food on your plate. In fact, it’s better to stop eating when you’re satisfied than to clean your plate just because the food is there.
The Bottom Line
Tuning into your hunger and fullness cues can help you make better choices about what and how much to eat. It may take some practice to become attuned to your cues, but it’s worth the effort..See page
Don’t view certain foods as “off limits.”
When it comes to food, there are no “off limits” options. Sure, there are foods that are healthier than others, but that doesn’t mean you should avoid all unhealthy foods altogether. In fact, view “off limits” foods as occasional treats that you can enjoy in moderation. It’s all about balance.
So, don’t feel guilty about indulging in your favorite unhealthy foods every once in a while. Just make sure you eat them in moderation and balance them out with healthier options. And when it comes to food, remember that there are no “off limits” options. Everything can be enjoyed in moderation.
Visit mengeredstoo.co.uk to learn more about overcoming binge eating. Disclaimer: We used this website as a reference for this blog post.