Hunger: Part II

Feb 06, 2019

In last week’s Ounce of Prevention, Hunger: Part I, we talked about, you guessed it, Hunger—specifically Over-Hunger and how to prevent it with the use of the Hunger Scale (download your printable version here).

Have you been practicing?

Today we turn our attention to the flip side of Over-Hunger and that’s getting very full from . . . over-eating.

Over-hunger reliably triggers over-eating.

Many people have the habit of eating nothing all day (inevitably getting to -5: Empty) then eating a huge dinner (getting to 5: Stuffed).

The dinner ends up being 2-3 times the size of a regular dinner because a -5 hunger feels like a bottomless pit.

The brain and body had been screaming all day to no avail, so the mechanisms are out of whack.

It may seem like you can afford a big dinner since you had no calories during the day, but you’d be wrong.

The predictably large portions and the amount of fat and processed carbohydrates consumed because “you deserve it” more than make up for the sensible lunch and breakfast you skipped.

In order to get out of this weight-gaining habit, notice your hunger levels throughout the day and honor them. This is where practicing with the Hunger Scale comes in.

We talked about noticing when it’s time to eat (when you’re at a -2) but equally important, and sometimes more difficult, is noticing when you’re satisfied (2) as opposed to full (3) or very full (4) after eating.

This one skill can help you lose weight, often dramatically.

Stopping eating at Satisfied (hunger level 2) often means leaving some food on the plate. If you’re a certified lifetime member of the Clean-Plate-Club, this can be a daunting task. But with practice and managing the emotions that might come up, you can turn in your member card and start to reliably listen to your body’s cues.

Really.

It just takes practice. Lots and lots of practice. But the skill gained is well worth the time and effort.

In order to help you “hear” your satisfaction/fullness signals more reliably, here are two techniques to keep in mind:

Eat mindfully:

Eating while distracted makes it difficult to hear your body’s cues. So avoid the TV, reading material or social media. Mealtime ideally should be about enjoying the taste, texture and smell of your food.

I know, sounds crazy/impossible. But give it a try.

Your satisfaction reveals itself more clearly when you’re consciously connected to your food intake and enjoying the experience of eating.

Eat filling foods:

For weight loss and maintenance, the goal is to feel satisfied the longest with the least number of calories.

Protein and fiber will extend your satisfaction with fewer calories, while sugar (carbs) don’t last long and can have high numbers of calories.

As a general rule, processed foods are calorie dense—think cake, candy, crackers or even soda. Fifty calories of cake is tiny compared to 50 calories of a salad (without dressing) or even 50 calories of chicken breast.

That’s why it’s easy to eat large quantities of calorie dense foods; they take longer to register fullness, so you have more time to pack it in before you realize your stomach has had enough.

Practicing using the Hunger Scale, eating when just hungry (-2) and stopping when satisfied (2), focusing on protein and fiber and eating without distraction will transform your food life, your body and your energy.

Give it a try and let me know how it goes!

Next week, in Hunger: Part III we tackle the Holy Grail of eating and weight gain.

Download your free printable Hunger Scale right here.

Hunger: Part II

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