The Simple Tool That Can Help Prevent Overeating

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The Simple Tool That Can Help Prevent Overeating

EATING INTUITIVELY: HOW TO USE A HUNGER SCALE

Many of us might wish our stomachs came with a gauge to alarm us when our tank is full or nearing empty. Wouldn’t it be great if our body told us how many more calories we needed to consume to gain, lose and maintain our weight? It’s a bummer Mother Nature didn’t think that one through and give us this helpful visual reminder. But here’s the good news: There is a tool that can help you tune in to your hunger and fullness meter so you don’t overfill your belly or wait too long to eat between meals.

WHAT IS A HUNGER SCALE, ANYWAY?

The ability to feel hunger and fullness is a quality that we were each born with. Babies and little kids don’t need to be told how much milk or food they need to consume to stay healthy; instead, when they are satisfied, they become disinterested in food and simply stop eating. As we mature, this ability becomes blunted—we learn to ignore it, confuse it with thirst or forget it altogether.

Luckily, we can train ourselves to tune in to our ability to feel hunger and fullness by visualizing a Hunger Scale. Imagine a meter ranging from 0–10, with zero being empty and 10 being slammed full. While everyone has their own definitions, physical experiences and symptoms of what hunger and fullness ranges look like, for a reference point and further explanation, the ranges are described here for you.

0 = Empty. I want to eat everything and anything all at once. I’ll take one of everything on the menu, and I’m definitely getting dessert tonight. I may have low blood sugar because I feel dizzy, lightheaded and flat-out hangry (slang for: so hungry you’re angry).

1 = Nearing Empty. Energy levels are low, and productivity is down. I may feel shaky, and I have poor concentration and mood swings.

2 = Really Hungry. Pit-in-the-stomach hunger and food are dominating my thoughts. I need to find some food fast, and my energy levels are dropping. I’m likely tempted to order unhealthy food at a restaurant and make poor food choices.

3 = Hungry. It’s time to eat a meal, and if I wait any longer I’m going to start feeling physical symptoms that are unpleasant.

4 = Slightly Hungry. I’m beginning to think about my next meal. I can absolutely wait to eat. If I eat now, I won’t need much to fill me up.

5 = Neutral. I am neither hungry nor full. Food is not on my mind.

6 = Slightly Satisfied. There is food in my belly, but I could eat more. If I stopped now, this meal may not last me longer than two hours.

7 = Satisfied. I’m no longer hungry. While it might be easy to eat more for comfort reasons or for the fact that the food tastes amazing, I feel content and satisfied and I don’t need to eat more.

8 = Full. I ate my fill and may need to loosen the belt buckle at this point. Those last three to four bites put me over the edge.

9 = Nearing Uncomfortable. I overate. Polishing off my whole meal was not a good idea. It’s easy to zone out and disconnect from conversation at this point, because all I can think about is how overfull my stomach feels. I may even begin to feel nauseated.

10 = Stuffed. Ugh, why did I eat so much? I’m feeling stuffed like a turkey at a holiday party. At this point, I may put on some baggy clothes to get comfortable and either go to sleep or binge on Netflix to zone out.

HOW DO I USE THE HUNGER SCALE?

If you want to gain better control and lessen the chances of mindless or emotional eating, try using the Hunger Scale. Here’s how it works:

1. Rank your hunger right before you start to eat.

If you rate yourself overly hungry at 0–2, pay extra attention to how fast you are eating. Purposely slow down so that you don’t pass through satisfaction without even recognizing it.

Gentle hunger can be felt at 4, and slight satisfaction is felt at 6. These are ranges in which it is normal to eat, but keep in mind you may not need very much at all to get you to the point of satisfaction. A small snack may do the trick.

If you’re satisfied and not physically hungry, but food is in front of you and you’re tempted to eat, ask yourself, “What do I need right now?” This is a good way to dodge eating for emotional reasons and take care of yourself, because food will still leave you feeling empty if you’re eating as a reaction to emotions.

2. Halfway through your meal, rank your hunger again using the same scale of 1–10.

As you move through your meal, continue to check in with your satisfaction level instead of eating on autopilot and cleaning your plate. Keep in mind, it may only take a couple bites to feel gentle satisfaction.

If you are stuffed and still have food on your plate, don’t throw in the towel and continue eating to oblivion. Instead, ask for a to-go box, push your plate away, toss it, or give the rest to your puppy.

3. If you continue eating, finish your meal and rank your hunger again.

If you are at a comfortable satisfaction at the end of your meal, it’s likely that you chose the right portion sizes for that meal! Great job!

If you find that you’ve overdone it, realize that overeating happens, even to intuitive eaters. Don’t beat yourself up or feel guilty. Instead, question why you continued to eat past the point of fullness. Were you overly 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?

IS MY HUNGER AND FULLNESS METER BROKEN?

Before you can accurately use the scale to tune in to your body’s hunger and fullness and eat intuitively, you first have to determine if your Hunger Scale is operating properly or if it needs to be recalibrated. If you’ve been severely restricting your calories for a while or find yourself yo-yo dieting and going through periods of binge eating, it’s tough to determine true hunger and fullness because the body is all out of whack. Those innate senses have been turned off and ignored for too long, and they need to be brought back to life before jumping into intuitive eating.

A great way to recalibrate is through eating balanced meals that include a variety of food groups (fiber-rich carbs, fats, proteins) with appropriate portions and following a pattern of eating every four hours, give or take. This helps your body get back in tune with a rhythmic pattern of eating and allows normal peaks and valleys in satiety. Until your meter has been recalibrated, it’s tough to really get a clue on hunger and fullness. If you feel nervous about doing this, it might be smart to work with a registered dietitian to help you design a meal plan that meets your “recalibration” needs.

If you’d like to learn more about intuitive eating and how to determine if you’re hungry or full, check out Eat Smarter Using Your Hunger Cues and stay tuned for more tips to come!

Related

  • Cindy Germino

    Awesome information! Thanks so much! I’ve been really trying to work on this!!

  • Bruno

    Do not tell people to feed their leftovers to their puppy! That’s not necessary to include in this article and it’s terrible for your pet. Dogs are very likely to get pancreatitis from eating human food.

    • Natalia

      I agree with you!!

      • Jenbous

        I saw it, it was right around number 2 the halfway through your meal. Second paragraph, last sentence…..

    • Kourtney

      This is true. I think she edited that part out because I read this entire thing and didn’t see anything about a puppy. Lol

    • Nonwhineyass

      Whiney asses

    • Doug

      Aw c’mon. It’s just a puppy.

      • Silvana Antidormi

        It’s just a puppy that probably weights 1% of you and eat the same food with the same added salt, sugar and fat. There’s a lot of people nowdays hating every comment around the web, and I hate them as well, but this is something wrong.

        • barb

          not to mention that many human foods are poison to dogs, ie, onions, garlic, grapes, raisin….. JUST DONT DO IT.

    • Real Investment-Properties

      Bruno, if you’re not adding butter and salt to your food, then a lot of “human food” is good for your pup. Chicken, Salmon, broccoli, green beans, sweet potatoes, carrots, oatmeal, yogurt etc. are all GOOD for you dog!! Don’t post if you don’t know what you’re talking about.

    • Josh

      Bruno, if you’re not adding butter and salt to your food, then a lot of “human food” is good for your pup. Chicken, Salmon, broccoli, green beans, carrots, oatmeal, yogurt etc. are all GOOD for you dog!! Don’t post if you don’t know what you’re talking about. What do you think dog food is made of? Dirt?

      • Firstofeleven

        So true!

      • Judy

        Right on the money we always cook my dog a burger with nothing on it and chicken and I feed her veggies

      • Victoria Rejuney

        Oh good grief. We don’t have to take everything literally, nor do we need to assume that dog owners are stupid and don’t know which foods are appropriate for dogs.

      • Susan Farrar

        Onions and chocolate can kill or harm dogs.

        • Marinell Barber

          And grapes

        • Dekker451

          Yes and no. Too much of anything is bad for any living thing (hence “too much”), but to say that a particular food can harm or kill dogs is a bit misleading. For example, chocolate is potentially toxic to dogs, but the fatal amount is about 1 lb. of chocolate per 10 lbs. of dog. Giving a small piece to a large dog will not harm them assuming they’re healthy, though more caution with smaller dogs is advised.

          There is an old saying in toxicology: the poison is in the dosage.

          • Susan Farrar

            Thanks for the info. Makes sense.

    • Cindy

      I feed my dog carrots, apples, zucchini, spinach, lettuce, etc. all the time!

    • Dawn Wray-williamson

      I agree wholeheartedly, giving the puppy the left over can lead to puppy expecting and begging for left over and its not a balanced diet for puppy.

    • Tracy B

      I totally agree with Bruno on this one. It would be one thing to feed our pets clean table scraps… but we’re not. “We” are giving them everything under the kitchen sink…. These foods were designed for the human body and we can’t handle it. So why do we think our pets bodies can???

    • Dave

      Right! And how about mentioning that the ToGo container needs to be biodegradable… no foam! Personally, I think no consideration was given to those poor Orange farmers that are likely to lose business now based on this article. While we are at it, let’s just delete this article, as it’s obviously a misguided attempt to get us to behave cruelly.

      • Cevin Reed

        Funny Dave but good point. Let’s get off the PC wagon people.

    • Lilliana Valle

      I feed my dog human food all the time since he was a pup and hes 15 years old. It’s all good!

  • Melanie

    This is a great idea. Sometimes I ask myself, “how will I feel an hour from now, guilty that I kept eating even though I was already full, or happy because I was able to stop when my body told me to?’

  • holly

    with all due respect, you started off your article saying
    “Wouldn’t it be great if our body told us how many more calories we
    needed to consume to gain, lose and maintain our weight? It’s a bummer
    Mother Nature didn’t think that one through.”

    And then in the next paragraph say
    “The ability to feel hunger and fullness is a quality that we were each born with.”

    So therefore, Mother Nature DID give us the guild and as you do say…..after you said we didn’t have it. I agree with you that have we learned not to use it, that’s the bummer!

    We are all born with it. Mother Nature has provided us with everything. It is our free will, our mindset that we need to look at and our relationship with ourselves and being able to listen to our bodies, our hearts and our desires through intuition. People need to start with a healthy relationship with them self though, otherwise every decision or changing of habit with be short lived.

    These articles are another way to look at the outcome issue not the source. GO to the source of people’s problems….a lack of self love on a deep and a lot of time unconscious level. That’s why people choose to not to respect their own bodies on so many levels. That’s what needs to be healed, and then better decisions in all areas of lives will improve.
    FOOD FOR THOUGHT!

    • Leslie

      Really good point. I think most people overeat because they are thinking of the taste rather than when they are starting to feel full. If you are self aware and arent eating for the wrong reasons it should be easier to feel those triggers that let you know you are full or almost full. It has soooo much to do with your head.

      • Eliot

        I think most people overeat because they were taught to. “You aren’t leaving the table until your plate is empty.” “You better eat it now because I’m not giving it to you later.”

        • BJ

          This is a myth too.

      • BJ

        This is a myth.

    • patstar5

      People who eat wheat are proven to eat 400 calories more a day than people who don’t. By dropping wheat, you drop a powerful appetite stimulant. Do you think it’s a coincidence that food manufacturers put wheat in everything? It makes you hungry and you buy more of their cheap junk food.
      If you go low carb and remove grains, starches, sugar, processed foods, etc. from your diet you should not be controlled by hunger anymore. You eat to live, not live to eat.

      • Perilous

        You aren’t anywhere near as informed as you think you are. Educate yourself. And before you say you already have, you haven’t done it *right*. Educate yourself *better* before you go around dispensing advice that hurts people, like the author of this article thinks her various educational achievements give her the knowledge to do.

        • Josh

          Every post you have made on here is extremely negative and useless. You have nothing helpful to add to the conversation. Wipe the hot pocket cheese from your disgusting beard, pick up your computer and throw it directly out of the highest window in your apartment building.

          • Brooke Moore

            Hahahaha! I was thinking the same exact thing! Well said.

          • Willfrid Gentry

            Very true! lol

          • BJ

            “Wipe the hot pocket cheese from your disgusting beard.” Nice. Read at least a little research on weight control before you work so hard to make people feel badly about themselves.

    • BJ

      You’re behind on the research. Look up recent journal articles on obesity research, and you will find obesity is extremely complex and has little to do with willpower or a lack of self love.

  • Beckyj

    “Am I Hungry” by Dr. Michelle May has helped me finally understand how intuitive, mindful eating can help my diabetes. Its so relaxing not to be fraught with guilt & anxiety about food anymore. I’m much happier, getting healthier.

    • patstar5

      If you think about it, humans have had togo without food for a long time in tough times. Cavemen did not get to feast 24/7 like Americans can. Intermittent fasting can really help you lose weight and gain control of your appetite.

      • Perilous

        You do realize that the whole “caveman” thing was a few years ago now, and that human beings as a species have kind of evolved a bit since then, making this kind of advice sort of maybe around 100,000 years or so out of date, give or take a few hundred millennia. Right?

        • patstar5

          Explain to me why obesity has skyrocketed since the 80’s? That’s when the government started pushing more grains and low fat. So people ate more grains and low fat and now we have an obesity crisis and millions of Americans are diabetic.

          • Smile Mikasa

            That’s because when you do something ‘low fat’ you’re also cutting out lipids (which are good in case you didn’t know) and actually the problem isn’t carbs it’s added sugars. ADDED not the kind from grains and wheat.

          • Danni

            I think you may have answered your own question

        • Tj Mercer

          Spoken like a true, brainwashed (via public education) “progressive” who is so out of touch with the reality that the “system” has produced a culture where no “truth” exist. The doors of “do whatever feels good to you” now rules the universe. Just sayin.

    • Janeen Brown

      Janeen:I’ve never read this blog before- great insights from all of you! I’ve never heard of intuitive eating but wow it makes sense. I have a lot of self- exploration ahead. Thank you all!

    • Michelle

      Beckyj, THANK YOU SO MUCH for your comment. I checked out that site and was so encouraged by it that I bought the book and will start reading it tonight. I’m feeling at the end of my rope and I hope this will help.

  • patstar5

    Well when you remove grains and eat low carb hunger fades away. I have no problem fasting, I only eat when my body needs food. I’m not controlled by hunger anymore.

  • Patricia

    Great way to look at hunger and think about it. Our hunger monitor, or hormones such as leptin can go away as we age or due to other factors. It’s not just about re-awakening them. After menopause I realized that I was never full, but I’ve learned to eat smaller portions and not focus on full. I agree with some comments that refined carbs can produce a cyle of extreme hunger every two hours which would easily lead to weight gain. Yes, leave out the puppy feeding–although I’m sure that is just humor rather than advice.

  • Stephen Parrott

    I learned a couple useful tips from Naturopathic doctors.

    1. Chew thoroughly. That means chew until the food is nearly liquified in your mouth. That way, it’s already on its way to being digested when it hits the stomach. In this way, the stomach can better sense what’s in the food and the satiation response is more accurate – hunger will dissipate more quickly. This also prevents that bloated feeling.
    2. Watch for the burp. In it’s rested state, the stomach is like a deflated bag. As you eat, the stomach stars to fill. Initially, the top of the stomach primarily fills, then at some point the stomach suddenly expands to allow the complete filling of the bottom part. This sudden expansion causes a small burp that you can easily notice if you’e looking for it. In most cases, the burp is the perfect time to stop eating.

    • Firstofeleven

      First part is very useful. Second part – I never burp!

  • anenna enborg

    Wow. I learned we all have our own thoughts on food. Eat well my friends

  • Robert Lagassee

    This may work for some but I find still taking small portions and starting with a salad works best for me. I think emptying your plate sends a message to your brain your done.

    • Jerry Fishel

      I agree with you Robert, I have been the same myself and it works for me.

  • shadowsmom

    In number 2, PLEASE REMOVE ‘FEED THE REST TO YOUR PUPPY’. Do NOT give puppies, or even grown dogs, your leftovers. This is NOT good for them! Aside from pancreatitis, they can have a severe reaction to any one of the ingredients. Some food has garlic in it. Dogs cannot have garlic. It’s just as bad as chocolate. Please REMOVE that part in number two above.

  • Perilous

    So you really have no idea whatsoever what it means to have an overeating problem, do you, Kristina LaRue?

    No. You have no idea what it means to have an overeating problem. If you did, you would never, ever suggest something as worthless and useless as this scale – at least not with a straight face – for being a “tool” to use to “prevent” overeating.

    And this is just one more reason why dietitians and nutritionists are even lower on the scale of completely and utterly pointless and ineffectual health care providers than chiropractors are. Because although chiropractors are quacks, at least they can give you a good massage in exchange for their hugely overinflated fees. All a dietitian does is waste your time, lie to you, and then charge you for it.

    Also, the advice about feeding your dog your leftovers could actually wind up killing that animal. So you’re not only uninformed, but you are dangerous. And on top of everything else, you seem to have no understanding whatsoever about human biology or how hunger actually works. I sure hope you dont actually get paid to do this for a living. I shudder to think of the terrible fate people will face if they actually go to you for help. You’re a menace.

    Glad this particular waste of time was free, though as someone who has an eating disorder that involves overeating, emotional binge eating, and uncontrolled hunger, it was worse than disappointing. It was a trigger for a great, big binge eating session. Or it would have been, if I hadn’t learned how to deal with it on my own after decades of dealing with people as futile as you.

    • dc

      Wow – this is obviously not an article aimed at people with a serious disorder. It is for the average person looking to loose those extra few pounds who might continue to clear their plate when they are actually full. You obviously have come across some people in the industry that weren’t very helpful. A blanket statement that all Chiropractors are quacks and dietitians lie is ridiculous. We all need to be responsible enough to read or listen to information given to us whether by health professionals or others in the fitness and wellness industry, decide if the information is pertinent to our specific situation and discard the rest. We are blessed to live in an era when we can get on the internet and research. We have easy access to the resources to question those that give us advise (including dietician and doctors) and thereby have an open discussion about what the best options are for you. I have been blessed to not have dietary issues in my youth but now find it difficult to keep the weight off in my later years. As a busy mom, consultant and wife – a reminder to think more about myself is great.

      How about you try making some positive comments or at least phrase your negative comments in a constructive manner. No one needs to come to a site for positive ideas to hear such negativity.

    • Musician

      If you are unstable enough that an informative article would cause you to have a “great, big binge eating session”, you shouldn’t be commenting on general forums for fear of ruining everyone else’s experience. This negativity and rudeness is absolutely ridiculous and needs to stop. People who don’t have anything kind to say should keep their opinions to themselves. So do everyone else a favor and quit. This is childish and frankly idiotic. Your argument lacks foundation and your speech lacks general decency, so just stop.

    • BJ

      Glad to see someone noted the very serious problem with this kind of article.

    • Victoria Rejuney

      I have eating disorders and this article did not bother me. I thought it was a decent article, and not every article is going to address every issue, like disorders, especially since people with disorders probably have them for varying reasons.

  • Susan Hill Geary

    I read the puppy part, and agree with Bruno. Table food is very bad for dogs. Otherwise, the article was helpful!

  • joe trump

    every one of you should have your head examined!!!! your sooo concerned about the puppy and not even a word she said to you. what is wrong with americans??? they, excluding me and donald trump are only the sane ones. it was a figure of speech. looks as though every person that commented about the puppy care about what should not go to the puppy but to yourself. hahahah that is so funny. So basically, your concerned that puppy is not overfed but its ok that you are???? omg!!!!!!! everyone of you that cannot see that she was only saying it, and thats how i interrupted her statement as give the puppy some of your food, which I am sure those that have dogs do give them table scraps. i would delete every comment that discussed the puppy and banned them from this website if i were Kristina.

    • Smile Mikasa

      Everything is wrong with Americans nowadays, plus the government has almost no clue what’s making everyone obese. The whole puppy comments are so stupid, it’s OKAY to give them food as long as it’s not toxic or high in salts.

  • Laurie Jo Longanecker

    This would be great if knowing when to stop was the problem. So many of us overeat NOT because we’re hungry, but because we want a particular flavor in our mouths (say, sweets) at a particular time. Emotions play such a huge part in our diets – at least for most people I know.

  • Pat V

    I have had dogs most of my life and not only do they get table food, I cook for them as well. How would you like to eat the same food day after day? BORING. I have 4 rescue dogs at the moment, the oldest one is a wolf hybrid and not one of my girls have had any digestion problems with “people food”. Where I have had some problem is when they catch something wild rabbit etc. , then the tummies start rumbling and they are intelligent enough to not eat anything until their stomachs have settled down. Of course there are foods that are toxic for them, grapes or raisins, cocoa are a couple of the no-nos. They love sweet potatoes, green beans, broccoli. They love fish and chicken & beef; I cook as I would for myself not too spicy and very little salt. My male Spaniel passed away at 18yrs. old, so I guess the table food didn’t hurt him at all. They love cottage cheese, it is good for them and when they urinate it neutralizes the acid and doesn’t burn my lawn. Yogurt is great for prevent ear infections caused by yeast. The list could go on and on.

  • Pat V

    As for the person that said garlic was bad for them; it is a great for keeping fleas away. Mine have eaten it for years and it hasn’t had any bad side effects ever. Now onions are one to stay away from because it can cause anemia. At 68 yrs. old I have had dogs since my late teens, so I do know from experience what I am talking about.

  • Joan Purzner Urcioli

    I eat when I’m not even hungry. This always happens at night. And I don’t eat anything nutritious either. I quit smoking 11 years ago and retired from my kindergarten teaching position. Every morning I get on the scale and say “:yikes..I must lose weight” and every evening I just don’t think about it and eat snacks while watching T.V. I’m ready to give up!

  • Joan Purzner Urcioli

    Oops, my bad….thought we were talking about people,not pets.

  • Lisa Thiele

    I don’t overeat because I’m hungry or because I’m depressed. I overeat because it tastes good!

    • BJ

      It is much, much more complex than that.

  • ginger

    I think everyone is getting distracted by the puppy comment. Maybe don’t take things so literally and focus on what the article is saying about hunget

  • Francee

    I enjoyed the article, even the puppy part.
    I have a 7lb Chihuahua mix and I’m a132lb 5’8″ reformed Vegan, juicer, smoothie junkie who now enjoys a wide variety of balanced organic whole foods, none of which would harm my puppy if I chose to share my meal with her.
    I did have to recalibrate my metabolism and now am in better shape than most people half my age. We dish up in the kitchen then sit at the table as a family. Seconds have to be deliberate since you’d have to get up to get them. It works.

  • BJ

    I see you are a registered dietician. You must be familiar with recent research into obesity. Your article ignores the research and provides only old information that doesn’t get to the crux of obesity. It also leads people to say things like (see below), “Wipe the Hot Pocket cheese from your disgusting beard.” It doesn’t help to spread myths about overeating and encourage the trolls among us to hurl insults at people who struggle with weight.

  • BJ

    Hmm….diabetics can go into ketosis and die. Ketosis is not good for the body! Talk to a doctor.

    • DEB

      Ketosis is perfectly normal for the body. It’s ketoacidosis that is dangerous for a diabetic. Anyone using ketosis to lose weight should be testing the ketones and blood sugar levels. There are ketone levels to stay within to promote fat burning. If you talk to a Dr. of course they will say being in ketosis is dangerous because they don’t understand the difference between ketosis and ketoacidosis just like you don’t, BJ.

      • BJ

        Right. Physicians don’t know the difference. People can go on low carb-high protein diets without going into ketosis. Ketosis does have short-term and long-term side-effects. The biggest concern is for the long term. It is not recommended for everyone.

  • Andria

    I love this article! Intuitive eating is one of the main things I help my clients with. I help people who are sick of dieting by helping them relearn their natural eating cues and combine this with nutrition to lose weight in a non-restrictive way.

  • Linda Joicy

    Hi Joan, when I read your comment, it was if I had written it! I have the exact same problem. I can eat healthy all day and feel full but in the late evening, I want to eat even though I am not hungry! It’s like all I think about is food (I don’t binge eat though) I had heard your not suppose to eat after 8pm. Every morning I get on the scale and then promise myself that I will not eat after 8pm that evening! I sometimes wish we had a door for the kitchen and my husband could lock it at 8pm then hide the key! I would probably have withdrawal symtoms at first though!

  • Cecilia Blackstone

    Both Bruno and Josh are right. Some human food is dangerous, especially chocolate. However, as Josh points out, some human food is okay. Just be wary of the type you feed your dog. I believe the author had this in mind, however, she was trusting that her readers use common sense. Yet, it is good to point out as a reminder to be careful of what human food to feed your pet.

  • Stella Kellner

    “I need to find some food fast, and my energy levels are dropping. I’m likely tempted to order unhealthy food at a restaurant and make poor food choices.” Why would I be tempted to eat unhealthy food just because I’m very hungry? I’ve never had that temptation. You can train yourself to leave junk behind 100%. It’s absolutely the way to go. I do not agree with theories where you are allowed to eat junk or processed stuff time to time. If you keep them in your diet, you’ll always be craving them. I am not obsessed with any specific diet, but I definitely opt for real, natural food vs modified, processed, fast food and all that is not designed for the human body. My grandfather lived to 90, healthy, active, fit and he ate home-made food all his life. Never even touched anything else. Sooner or later we have to realize that trends and fancy diets come and go, but the way to go is to reach for the real thing and leave everything else behind.

  • Stella Kellner

    Btw Love&Zest is not up yet.

  • Kathleen Smith

    Well written and good advice! I plan to begin this approach today. Sometimes I’m thirsty rather than hungry so I try to drink water first.

  • LAura Rogers

    So, this might be a silly question, but where on the Hunger Scale would a growling stomach be?

    • Could be a 1, 2 or a 3. I’ve felt my stomach growl when I was just a little hungry (a 3) but sometimes I’m at a 3 with no growling. Usually at a 1 or a 2 my stomach is making some noise but sometimes I’m without hunger pangs or growling but rather I feel weak, light headed, or have a headache. As you practice paying attention to how YOUR body responds to hunger and satiety it will get easier for you to know where you are on the scale.

  • Very similar to an article I wrote 6 months before this article was published…hmm vidanutrition(dot)com/1-weight-loss-tool-give-clients/

  • Cevin Reed

    I like the article. People need to use common sense. Eat slowly when your hungry and stop when you are not hungry. wait 3-5 hours and repeat.

  • Stoptheinsanity

    How about just determine the right portion ahead of time and put what’s over that amount into a container for later or for whomever : room mate, dog, pig, elephant, etc

    Before you start eating!

  • gone fishin

    Oh for crying out loud, stick to the point you spoiled brats!

  • Joan M

    I have seen a similar concept, but with a very valuable graphic, from the Maharishi Vedic Medicine people. They use a fan-shaped “gas tank” graphic. The idea is to avoid going below 20% full or above 75% full.
    The problem I’ve had with this type of thing is that I don’t feel how full I am until 2 hours after I eat, especially if I start out very hungry. So I just have to make an intellectual decision to stop eating while I still feel hungry, or I’ll feel overfull 2 hours later.
    Suggestions would be welcome.

  • BEDE

    Food for though the manufacturing, perspectives and chemicals put into our food that makes us crave food that’s bad for us.