WHEN hunger strikes, it can be hard to resist the temptation to quickly scoop anything and everything into your mouth.
But the problem is telling when enough is enough.
As babies, we were prepared to throw away food when we were full. But as an adult, it’s harder. We adults don’t just eat food for energy, but let’s face it, enjoyment and comfort are the main drivers.
As a result, it’s harder to gauge when we’re full, leading to overeating and, in some cases, gaining weight.
But experts have shown that you can use a simple tool that can stop you from overfueling and even help you lose weight.
By visualizing a “hunger scale” among experts MyFitnessPal said you can start to understand what your hunger signs really mean.
They say you should imagine your hunger on a scale of zero to 10, with zero feeling empty and 10 feeling full.
To use the hunger gauge to reduce your chances of emotional eating, you must first measure your hunger before you eat.
They explain: “If you rate yourself as overly hungry on a 0–2, pay special attention to how quickly you eat.
“Intentionally slow down so you don’t pass through contentment without even realizing it.
“Slight hunger is felt at 4 and slight satisfaction at 6.”
Nutritionist Kristina LaRue said these are areas where it’s normal to eat, but remember it may not take much at all to get you to the point of contentment.
In this case, a small snack can help.
When you are full and not physically hungry and want to eat, you should ask yourself what you actually need.
This is because when you eat in response to your emotions, you still feel empty.
If you’re full and still have food on your plate, don’t throw in the towel and keep eating until you forget
As you eat your meal, you should measure your hunger halfway through.
Rather than being on autopilot, Kristina said to check the hunger scale while you ate.
“If you’re full and you still have food on your plate, don’t throw in the towel and keep eating until you forget.
“Instead, push away your plate, ask for a to-go box, freeze leftovers, or compost them,” she added.
Once you have finished your meal, you should reassess your hunger.
If you feel pleasant satisfaction at the end, you have chosen the right portion size.
But if you overdid it, then that’s okay as this is something that happens to everyone.
WASTE DON’T WANT DON’T
The Guru stated, “Don’t beat yourself up and feel guilty. Instead, ask why you ate beyond satiety.
“Were you too hungry when you started? Did the food just taste too good so you didn’t want to stop? Or maybe you didn’t want to “waste” it?”
Kristina said that before you can use the scale properly, you need to be able to recognize what true hunger is, especially if you’re in the habit of yo-yo dieting.
She added that a great way to recalibrate your hunger scale is to eat balanced meals from a variety of food groups.
You should combine this with an appropriate eating pattern, such as eating every four hours or so.
“This helps your body retune to a rhythmic eating pattern and allows for normal peaks and troughs of satiety.
“Until your meter is recalibrated, it’s difficult to really get an indication of hunger and satiety,” she added.
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https://www.thesun.ie/health/8713822/simple-tool-stop-overeating-help-lose-weight/ The simple tool to stop overeating and help you lose weight