Our bodies are remarkably skilled at letting us know when and how much to eat. Unfortunately, most Americans have long since stopped eating in response to physical cues.
We eat for many reasons other than physical hunger, and we sometimes don't stop eating until we're stuffed. On the other side of the coin, we "starve" ourselves to lose weight, again ignoring our body's signals.
Getting back in touch with our body, and following its signals, is of utmost importance in establishing a lifetime of "normal" eating and weight.
Using the following scale we can quantify our hunger level.
1. Famished: Stomach hurts, growls. Can’t think of anything but food. Light-headed, can’t concentrate.
2. Hungry: Stomach feels empty. Desire to eat. Can wait, if needed.
3. Satisfied: Neither hungry nor full. No physical sensation. Stomach is “invisible.”
4. Comfortably Full: Stomach feels heavy. No physical desire to eat more. Sense that you could go a few hours without eating.
5. Stuffed: Uncomfortably full. “Can’t eat another bite.” Stomach protrudes. Loosen belt and buttons. Lethargic, unproductive.
Get used to feeling hungry. It's not horrible. This is the way you should feel when you start eating.
Pay attention to your hunger level as you eat. Take breaks and check in with your body. Learn to dislike the feelings that come when you eat too much.
As long as you eat by following these physical cues, you're on the right track!
Worksheets
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