Do You Know How to Listen to Your Hunger?
by Dinneen
Filed under Blog, Emotional Eating
You’ve probably heard over and over again “eat when you are hungry and stop when you are full.”
Good advice, but often people tell me that they don’t even know what hungry feels like. They either feel hungry all to time, or can’t decipher if their “hunger” is true hunger or emotional hunger. Many people on their weight-loss journey have lost their ability to even know what real (ie biological) hunger feels like.
And it’s more common than you think.
The Clock Strikes 12
For some people it’s simply because they’ve never allowed themselves to be hungry. They eat all the time. Or they eat simply because it’s meal-time. The clock say’s 12 noon so they just eat. They’re not really hungry, but they’ve been eating at this time for so long they actually think they’re hungry. But their body isn’t giving them the signals. They have just been on autopilot for so long, that they believe they are hungry but in reality their body is not.
Food, Food Everywhere
We live in a society today where food is around all of the time. Any time of day, any day of the week, you can easily get food. So we can eat at all hours of the day. And there’s no longer eating ‘hours’ for breakfast, lunch and dinner. It is completely acceptable to “eat” at all hours of the day.
This was something different I experienced living in France. If I wanted to eat lunch, whether it be in my office at work, or on the weekends while strolling around town – cafeteria’s, restaurants, canteens, etc where only open during lunch hours. And I would be hard pressed to find a vending machine anywhere.
Other Voices
There are other ‘voices’ of hunger like eating to fill emotions. And emotional eating is one of the top reasons diets fail. But when you divert your attention from whatever is causing you angst (like a bad day at the office) by eating, you’re often just making the problem even worse.
And the food can act like a drug. Eating can take the edge off what ever is going on, similar to the way a drink does for alcoholics, but unfortunately this tactic is a temporary fix at best. After you’re done eating, you still have to deal with the original problem.
Tuning In
But know that the first step to “finding your biological hunger” is to listen to it.
Now it sounds/feels different for different people. Remember, we are all unique so just like eating patterns, biological hunger varies for everyone.
In the beginning, you might be able to recognize ravenous hunger (when you’re so hungry you could literally eat anything), but have difficulty recognizing gentle hunger pains.
So here are some tips to help you recognize when you are hungry:
- mild (or loud!) rumbling in the stomach
- light-headedness
- headache
- very low energy, feel a bit faint
- uncomfortable stomach pain. It feels really empty
- irritability
- difficulty concentrating
Another tool to use is the Hunger Scale. It’s a way to help you identify your hunger and get in touch you’re your body’s inner signals.
If you’re not familiar with the hunger scale, it a scale of 1 to 10. With 1 being extreme hunger (you feel so hungry you could literally pass out) to 10 being beyond full (like after eating Thanksgiving Dinner). The neutral point is five. At 5, your body has enough fuel to keep it going and you’re more or less satisfied. You could eat a bit more, but physically your body is fine.
Every time you eat, check your hunger level. Ideally, for you to be truly hungry, you should be at a 3 or 4. If you’re 5 or above, you’re not biologically hungry.
So begin to really listen to your stomach, and not what the clock says, not what your ‘head’ is telling you, and not because you’re feeling some type of emotion.
It’s all a part of what’s called intuitive eating. Eating when you’re really hungry, stopping when you are full, and listening to your body. If you can start listening to your true hunger signals and eat because you are physically hungry, then you are slowly on your way to honoring your hunger and
Part of eating intuitively is knowing what hunger feels like, honoring it, and giving it (and your body) the proper nutrition it needs.
Want to learn more about listening and honoring your hunger, how to stop when you’re full, and how the heck to really listen to your body and give it what it needs? Want more insight into knowing when you’re truly hungry? Then be sure to register for my upcoming f.r.e.e. call where I’ll be covering this and MORE. Learn how YOU can listen to your hunger and your body and lose weight in the process. Get all the details here.
An Easy Way to Keep Your Waistline & Health In Check
by Dinneen
Filed under Blog, Nutrition, Weight Loss
Want to cut down on calories to shed a few pounds? Concerned about high blood pressure, diabetes, or some other condition? Or do you just want good nutrition for an overall happier, healthier and more vibrant life?
Well there’s one surefire way to keep all of those things easily in check — cook at home!
When it comes to healthy eating, you just can’t beat your own kitchen. In fact, I’ll guarantee that the more you cook at home, the healthier you will be. Hands down, it’s the best and easiest way to be healthier and keep your waistline in check!
The culture of the kitchen contains more wisdom about diet and health than you are apt to find in any nutrition journal, health book, or the latest diet best-seller.
Cooking at home is truly the best way to control what foods go into your body. You and your family will eat healthier, have more energy, and be more connected to the food you eat – and to each other.
Here are some basic, yet important strategies when cooking at home:
Keep it Fresh
Have fresh produce on hand. Eating real foods on hand is imperative to maintaining a healthy diet. (And by “diet” I mean what it’s supposed to mean: the foods you eat — not the latest fad to drop 10 pounds in one week!) If junk food isn’t there when you’re hungry, it’s unlikely you’re going to go much out of your way to get it. Keep vegetables, fruits, and nuts on hand and ready to eat.
Don’t Let Boredom Sneak In
As far as not getting bored, well that’s quite easy: constantly try new recipes. We often cook and eat the same foods over and over again. It’s natural. We know what foods we like, we know how to cook them, and are often afraid to try something new. But you’ve got to be a bit adventurous from time to time.
Try eating new things, try new recipes and new ways of preparing food. Sure there will be times when it doesn’t come out great, but that’s the magic of cooking. It’s trial and error. And when you make something new that tastes really good, you’ll be so happy you made that little effort.
Even Healthy Eaters Miss Vital Nutrients
Here’s another reason to try new recipes and foods: We often eat the same foods over and over again. We have a handful of recipes in our “box” and that’s it. But over time your body is going to miss out on some vital nutrients. Even if you already eat healthy, you should be trying new foods to make sure you get a “well-rounded” amount of vitamins and nutrients
One of the great things about food is the variety we’re offered. Nature has provided us with an abundance of good and essential nutrients and gave us enough variety so as not to get bored.
Once a week, every second week, or even just once a month, try a new recipe. You’ll be surprised how even food you already love can taste better or have a different flavor. After all, variety is the spice of life!
So instead of looking outside for the ‘next best thing’ to help you lose weight and be healthy, just take a step inside your own kitchen and start cooking more. It’s truly a major key to being healthy and staying slim. And it shouldn’t be kept a secret.
