Learning to Recognise Hunger Signals

How hungry are you feeling? A question we ask our clients regularly. It may sound a bit silly but so many adults are actually disconnected to their hunger. 

What do we mean by this? You’ve stopped listening to your body’s natural signals that tell you when you are hungry and when you are full. This is because you have become out of practice at paying attention to your body’s signals, something that babies and animals do naturally.

If everyone only ate when they were physically hungry, they would be able to manage weight with less effort. 

Effects on an individual person’s eating habits:

  • Routine – Eating at certain times of the day is often the way people are brought up, this may not necessarily be in keeping with your hunger though. 
  • Emotions – Boredom, sadness and happiness can all affect your eating habits, we probably don’t need to tell you this!
  • Social Occasions – Time’s of celebration usually call for indulgence, also affecting eating habits.
  • Being encouraged to eat by others – This is something more people experience that you would think, especially if they mention they are dieting!

How do you start to become more in touch with your body’s signals? 

We recommend that 2 or 3 times a day you ask yourself on a scale of 1-5 how hungry you are, one being extreme hunger and 5 not being hungry at all. 

Signs of hunger are:

  • Empty stomach
  • Stomach growling
  • Headache
  • Light-headed feeling
  • Grumpiness
  • Lack of energy
  • Shakiness/weakness

(Please note that these can also be signs of dehydration, ensure you are getting enough water throughout the day to avoid confusing hunger with dehydration)

If you think that learning to recognise your hunger would benefit you then practice using the hunger scale throughout the day, don’t be afraid to save some for later rather than feeling you have to finish everything on your plate and realise that it’s ok to say ‘no thank you I’m full’

This will take time, but being more in touch with your body’s signals will make your life easier when it comes to weight-loss or weight management. 

If you have any questions or want to learn more then drop us a line on bdlnutrition@gmail.com to arrange a Nutrition Consultation Call.

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