Majority of the time, it is because when we eat, we are not physically hungry. We tend to eat due to emotional hunger: bored, lonely, tired, happy, sad, depressed, stressed - are you starting to get the picture?
So what would it take to really start to understand and respond to our hunger levels? In short - does your stomach tell you when it is hungry and when it is satisfied? The answer is YES!
Below you will find a hunger scale which can help you rate and determine which level of hunger you are at before eating.
Level 1: Famished - your stomach is completely empty, you're weak and light-headed
Level 2: Starving - you're uncomfortable, irritable and unable to concentrate
Level 3: Uncomfortably hungry - your stomach is rumbling
Level 4: Slightly uncomfortable - you’re just beginning to feel the signs of hunger and can’t wait to eat
Level 5: Comfortable – you’re more or less satisfied
Level 6: Completely satisfied
Level 7: Satisfied and feeling full
Level 8: Uncomfortably full – you feel bloated and are starting to feel uneasy
Level 9: Very uncomfortable – you feel like loosening your clothes
Level 10: Completely stuffed – you feel miserable, nauseous and you need to take some kind of relief
With your hunger gauge in mind - here are my DO’s and DON’Ts of supporting and maintaining a healthy weight to help you stay on track on your weight loss journey.
Do eat when you are hungry (3 on the scale of 1 to 10). Listen to your body.
Do eat with awareness. When you’re eating just for pleasure, chew 25 times.
Do drink plenty of water and/or green/white/herbal tea.
Do get plenty of antioxidants.
Do stop eating when you get to 7 on a scale of 1 to 10.
Do meditate for at least 5 minutes every day.
Do EFT for any negative emotions.
Do smile when you look in the mirror.
Do love yourself and your body.
Do detoxify your body and your home.
Don’t restrict any foods.
Don’t weight yourself too often.
Don’t comfort eat (do EFT or meditate instead).
Don’t use negative self talk.
Don’t talk about diets and weight loss.
Don’t think of foods as good or bad, think of them for health or pleasure.
Don’t struggle or try and manage on your own.