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Put Your Hunger on the Scale
Lately, I’ve been telling people, “Your weight is not about what you eat, it’s about how much you eat.” It’s easy to find people talking about not eating certain “bad” foods to help them lose weight, but rarely do people talk about how much they should eat.
What I’ve found in my work with clients is that they don’t know when they’re hungry or when they’re full. If you are an emotional eater, you may be overeating and/or eating when you are not hungry. Eating when you’re hungry and stopping when you’re full teaches you a lot about your body and your emotions.
Hunger Scale
Imagine a scale from 1-10. If you’re a 1 on the scale, you think you’re starving. If you’re at a 10, you feel so full you can barely move. Rate your current hunger on this 1-10 scale. where do you fall What physical sensations do you know tell you this?
Aim to eat when you’re at a 2 or 3 on the scale and stop at a 6 or 7. Of course, you don’t want to be too hungry before you eat or you’ll likely eat too much and too fast, without even tasting it (see the February newsletter).
As you eat, notice your body’s sensations. Perhaps the moment you begin to feel the pain of fullness, stop eating. You are now about a 7 on the scale and have eaten what your body needs.
After some practice, you will learn how much food your body needs and respond to your body’s signals rather than emotional signals. Pay attention to this for several days or weeks to learn to listen to your body and know the right amount for you.
Emotional Scale
You may be more familiar with eating in response to your emotions (or, to avoid emotions). A clue that you’re doing this is when you’re not hungry so you want to eat. (Hint: If you eat enough protein at lunch, you shouldn’t feel hungry for 4-5 hours.) Maybe you’ll never let yourself feel hungry. Many people don’t, usually for fear of starvation.
Remember that when you are afraid of hunger, you are really afraid of something else…maybe you are afraid of not having enough. Listen to what you say around food and try to identify what you feel. For example: “What if I haven’t eaten enough and I’m really hungry?” Emotionally, this can be translated as, “I’m afraid I won’t have enough love/money/satisfaction in my life.”
You see, if you make it about food and your body, you think you can fix it quickly… just diet and lose weight. If it’s about the fear of not being enough… it’s not such a quick fix. So, you focus on food. Then you focus on how fat you are instead of what’s really going on.
This week, focus on foods that nourish your body using the hunger scale. And listen to your thoughts. Try to translate your thoughts about food into feelings. If you’re not sure what you’re feeling, try to guess what feelings you might be having based on the thoughts you have about food. Ask for help from those you know. Tell them what you think about food and ask them if it’s similar to what you think or feel about another area of your life.
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