6.Reconnecting with your body’s hunger and fullness cues
In a world filled with distractions, many people lose touch with their body’s natural hunger and fullness signals. No matter the reason — whether due to emotional eating habits or rigid meal schedules, reconnecting with these cues is essential for developing a more balanced relationship with food.
One practical technique to regain this connection is using the hunger scale. This method helps you gauge how hungry or full you are on a scale from 1 (starving) to 10 (overly stuffed). Ideally, you’d start eating when you feel moderately hungry—around a 3 or 4—and stop when you’re comfortably full, at a 6 or 7. This practice encourages mindful portion control and can prevent overeating.
Pausing during meals to assess how you’re feeling is another effective approach. Midway through a meal, take a moment to check whether you’re still hungry or eating out of habit. By being mindful, you can prevent the discomfort of overeating and make more conscious decisions about when to stop.
Building body awareness throughout the day can also help you stay in tune with your hunger signals. Subtle cues like a slight drop in energy or a mildly growling stomach often indicate hunger before you reach the point of extreme hunger, which can lead to overeating.