One of the 10 Principles of Intuitive eating is using your hunger and fullness cues, but what does that actually mean? How do you do that?
After years of fad dieting, I kind of lost touch with my physiological signs of hunger. I ate when society said it was “time to eat”. If I was hungry at 11:00am, I’d avoid it like the plague until the clock striked 12:00pm. I used to treat hunger as a “bad thing”–because I associated eating as a “bad thing”. Now that I have a healthier relationship with food and myself, I am able to eat when I am hungry and stop when I am satisfied, and you can too! Use my 4 Steps to Learn Your Hunger & Fullness Cues!
 100vw, 225px”/>Journal before & after meals while learning hunger & fullness cues</p> <p><strong>Avoid starvation: use practical hunger</strong><br />Practical hunger is essentially eating something when you’re not physically hungry to prevent overidulgence later. For example, if you are not very hungry at 12:30pm but you know you won’t get to eat again until 6:00pm, use practical hunger to tide you over. When using practical hunger, choose foods that will nourish your body with at least 2 of the 3 macronutrients. This will keep you full for a longer period of time.</p> <p><strong>Slow down at meals<br /></strong>Take time to really enjoy your food. It will not only make your meal more enjoyable but also allow your hunger to catch up with your brain. When you take your time at meals, it allows you to feel hunger satisfaction before you reach the “over full” stage, preventing overindulgence.</p> <p><strong>A note on overeating:</strong><br />It happens. Try not to beat yourself up about it. Our bodies can handle some overeating here and there–we learn from it and move on. It takes time in the beginning when you’re learning how to correctly use your hunger/fullness cues. Give yourself grace and learn from your experience. Eventually, you will know your body so well that overeating will happen less.</p> <p> </p> <p>I challenge you to learn your hunger & fullness cues. Take it one step at a time, and you’ll eventually become fully in tune with your body’s hunger.</p> <p> </p> <p>Remember! If you’d like to receive my email newsletters for more easy + balanced eating ideas & food freedom tips, subscribe here! Tell your friends 🙂</p> <p> </p> <h4>Until Next Time,</h4> <h4 style=)
Katrina Detter, RD, LDN
Registered Dietitian
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source https://betterweightloss.info/4-steps-to-learn-your-hunger-cues-live-better-with-kat-detter/
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