Hi there, Dyan here (The Health Coach Is In) to help you get in touch with your true hunger. Not your emotional hunger, but your 'true' physical hunger.
Because a lot of those extra pounds is eating when we're NOT really hungry, so let me show you how you can eat only when you're truly physically hungry, so you can stop feeling stuffed and bloated, today!
THEN PLEASE READ ON....
But first, let me ask you; "What actually do you feel like when you get hungry?" Some people feel grumpy, some physically weak. Others hear their stomach growl, feel their energy tank or have hunger pangs, but the absolute best way to get in touch with your physical hunger is to use a HUNGER SCALE.
The scale I like to use is a 0-10 scale. 0 means you are starving, feeling empty and 10 means aching-belly-have-to-lie-down-can't-eat-another-bite-or-it-will-ooze-out-of-me!
You want to try and always eat when you are at a 1 or 2 on the scale, when you're physically hungry and your body needs fuel.
If you wait until you're so hungry 'you could eat a horse' (0), you'll most likely NOT listen to your body and what it truly wants to eat. Instead you'll reach for the fastest food you can get and eat it as quickly as you can, eating way past full.
If you start eating at a 3-5 (on the hunger scale) your body is comfortable and satisfied and you don't need any more food. If you start eating at a 6-8 (on the hunger scale) you're already full and your body doesn't need any excess food, EVER! In fact, it will store the excess food for later, mostly on your belly, hips and thighs.
Some people will continue to nibble when they are at a 9 or 10 (on the scale), which means I'm stuffed and need to loosen my pants, "So why am I eating?"
Again, a lot of those extra pounds is eating when we're NOT physically hungry, so only eat when you are at a 1 or 2. Get to know how it feels to be there. And remember, hunger fluctuates all the time. You can be slightly hungry one day, yet incredibly hungry the next.
If you're not sure you're hungry, chances are you are NOT physically hungry. Your body is burning your fat stores, so wait for your hunger to return before you ever start eating again.
DON'T EAT WHEN YOU'RE NOT HUNGRY AND THIS GOES FOR ANY MEAL!
If you're a little iffy about where your hunger signals lie, because it's been so long since you've tuned into them or you're on certain medications that are masking your hunger, than arouse your appetite by using ALL of your senses (brain, sound, sight, smell, taste) to jump start your hunger cues.
Look in a cookbook with enticing pictures. Appetite begins in the brain, so start thinking about all the foods you long for and engage all your senses and this will get your hunger signals roaring again.
WHEN YOU EAT PAST WHAT YOUR BODY NEEDS; YOU'RE USING IT AS A GARBAGE CAN!
WHAT TO DO NOW
1) Draw a hunger scale like the one above and make several copies.
2) Then each time before you eat, circle the number where you are at to help you see where your hunger levels really are.
3) Strive to start eating between a 1 & 2.
EAT ONLY WHEN YOU'RE HUNGRY. YOU EITHER "ARE" OR YOU'RE "NOT!"