Hunger and Fullness Scale
Get rid of all the calorie counting apps, point trackers, and rules that dictate when you should eat. You have all the tools you need and the best news, you were born with them!
So much of our eating behaviors are automatic, mindless habits. We grab for those handfuls of chips, nuts, and candy without even thinking about it. Soon enough we get to a place of feeling overly full and uncomfortable and then struggling with the guilt that follows.
Many of my clients find their most difficult times tend to be in the afternoon after work or in the evening when the kids go to bed. To fix this we must be able to differentiate between physical hunger and overeating triggers. To do this, we need to become more in tune with our body and what is driving our eating decisions.
There are three main influencers for eating: physical, environmental, and emotional. Because we often live our lives at such a past face many of us are entirely disconnected from physical hunger and thus we eat more based on our environment(someone else is eating, free food, food on the counter, habit, etc.) and our emotions(stress, depression, anxiety, frustration, reward, release, etc.).
The first step is breaking that automatic reach for food whenever we feel the urge to eat. Teach yourself to pause and ask “Am I physically hungry, right now?” Use the below Hunger-Fullness scale to gauge your hunger level and refer to my previous email or blog post on getting to know what hunger feels like in your body. Don't forget to watch for cues outside of emptiness in the stomach such as headache, irritability, loss of focus/concentration, and light-headedness. It can be helpful to do a quick body scan imagining a ring of light going over your body as you check-in on what cues your body is giving you.
Don't worry if this feels foreign at first. Most people have been disconnected from internal hunger cues since childhood. It takes time, practice, and patience. Good news, it does get easier with time where dieting only gets harder.
Click below to download the Hunger-Fullness Scale along with a tool to help you get more connected to being the expert of your own body again. You were made for this!
Introducing, the Hunger and Fullness Scale! The key to getting rid of obsessively counting and tracking your food is reconnecting to internal hunger cues. The power in this tool is becoming more in tune with your body and learning to differentiate between physical hunger and overeating triggers.
Practicing checking in on hunger is key to unlocking your internal wisdom so you never have to count another calorie or point again. Imagine, how much time you will get back in your life when you are not obsessing over your food! It may seem too good to be true, but I promise you, it is possible!
Click below to download the Hunger-Fullness Scale along with a tool to help you get more connected to being the expert of your own body again. You were made for this!
