Do you have problems determining how hunger and fullness feel? Continue reading to learn how to use the Mind Eat Hunger Scale to determine your hunger cribs.
It sounds so simple, doesn’t it? Eat when you’re hungry and stop eating when you’re full. But actually, this can often be a lot easier to say than to. There are so many everyday factors that can complicate these signals. From stress levels to working hours and emotions, it’s so easy to confuse hunger cues with other cues.
Knowing your own issues of hunger and satiety can help clarify this confusion. It gives you the power to identify and direct other signs accordingly.
When eating carefully, hunger issues are used to designate not only when to eat, but also how much. Our cues essentially make us know what we need and when.
Food is the main source of energy of the body. It is what allows us to think clearly, build muscle, pump blood, breathe air, and do much more. While we are all performing these human functions daily, we are doing it in a slightly different way, we are all a little unique.
That’s why cues are so important. If the body is experiencing stress, fighting an infection or disease, performing physical work, or participating in more or less movement than normal, the energy needs of your body differ. Their hunger signals reflect these needs.
Now that we know what they are, how can we measure them and measure them? This is where the Hambre de Eat Scale enters.
How to use the mental food hunger scale
This scale helps to clarify some of the ambiguity that comes along with the measurement of hunger cues because it gives it numerical values to refer to. Hunger cues work on a scale of 1 (so full can feel bad) to 10 (star, weak, dizzy). The center of the scale, 5, is where it feels content. You’re slightly full, so you’re comfortable, you don’t need anything.
Check-in with your hunger cribs
The first step to use the scale is to know your own body. How does hunger communicate? What’s hungry? How do you feel? And backwards, how does the fullness feel?
To understand these signals, we have to really introduce attention. To start with this, all day (before meals, during meals and after meals), take note of where you are on the scale. Choose a numerical value that you feel faithfully describes the degree to which you feel hunger or satiety.
The key here is to do this without judgment and compassion. Will it be super easy the first time you try it? Probably not! But most of the things we learn to do are not. Remember that you are literally teaching your body a new skill, and a subjective in that.
The more check-in, and the more pauses and reflections, the easier it will be for you to notice your cues without having to check intentionally.
Abide By Your Hunger Cues
After going through the process of defining your cues, it is time to start staying for them. When you hear your body asking for food through hunger, do your best to eat. If you’re too hungry, make a full food. If you’re hungry, a sandwich will do good.
Just getting into the habit of staying for your cues will also take time. You may have to change some of your pre-existing routines, eat a little more or less than it used to be, but that’s fine. This is exactly what it means to eat mentally.
When is it okay to eat when I’m not hungry?
But what happens when you end up wanting to eat something when you’re not feeling physical hunger? Does that mean you’re doing something wrong?
No, not at least. You may be surprised to hear this, but there are many reasons to eat even when they are not. This may be enjoying dessert after dinner or eating to give your body nutrition even if something like stress is suppressing your hunger.
With conscious food, everything is about being conscious and having increased awareness-raising Why are you eating. That way, you can choose the best option for you at any time. You can tell yourself, “I am not so hungry, but I would really enjoy that dessert right now. ”
On the other hand, you can say, “I realize that I’m not really hungry, but I really want an appetizer.” In this case, we want to pay that attention to determine why. Is it because you are mentally, and intentionally excited to eat that article? Or on the other hand, are you experiencing another emotion with which you might have previously used food to cope with?
When our feeding options are not conscious or intentional, where they are accustomed to coping or hiding, we want to try to find alternative and more productive coping mechanisms that directly address emotion at hand.
Whatever may seem to you, this consciousness can help you make intentional and conscious decisions.
The mental hunger scale is a great tool you can use to build your mental eating skills. If you are fighting to decipher where satiety begins and for hunger, give the exercises we discuss an attempt. And remember! Take it slowly.
Do you want to experience more balance with your food options?
Then find your kind of balanced food!
Take this free 45-second test to find out what a balanced food archetype is you, and what unique type you need to keep the balance with the way it nourishes. That way, you can finally be free from food obsession and diet, keep a balanced weight and cultivate a positive relationship with food and your body.