Are you Really Hungry?
Use this scale below to help you control your eating habits and learn dining strategies.
You’ve heard or said the expression, “I eat with my eyes,” often-ordering more then you need to at a restaurant. You may feel full but then continue to eat. Sometimes for the psychological guilt of hearing “don’t your waste food.” Instead of stopping we tend to eat more possibly needing to open a button. Once the meal is over the guilt creeps in. You may ask yourself, why did I eat all that?
Ok we’re human and if you’re a foodie like me there are ways to gain control of these situations. According to Women’s Health Magazine there are several ways to determine if you’re really hungry. They created a scale to help us.
1- You don’t feel hungry
2- Foods sounds good, but you couldn’t eat a whole piece of fruit (apple/pear/banana etc)
3- Your stomach feels empty
4- Your stomach is growling
5- Your stomach and head hurt
6- You’re irritable and can’t focus. Eating feels like an emergency.
At 1 or 2, you don’t need to eat. At 5 or 6 you’re likely to overeat or make poor food choices because you’re starving. The 3 to 4 range is when you eat. Make smart choices during this time. With a diet rich in fiber, protein, carbs, and water you’re likely to maintain you’re weight and not yo-yo.
When eating out it takes practice to make wise choices. Take some time to scan the menu, order water first. Pass off the bread. If you’re starving and it’s your weakness you may have a hard time keeping your fingers away from that warm delicious bread. Order a plate of veggies or some kind of healthy appetizer (protein preferred). Stay away from anything fried. Split a meal. As you know most restaurants today double their portions. And if it’s yummy, the tendency is to overeat. When you’re done, put the fork down! Push the plate away or if you need to, ask them to take it away. If it’s within reach you may pick at it.
Mindfully refer back to the scale, am I a 1? Then you’re not hungry. If you rate at a 3 or 4 then treat yourself to a healthy dessert but share it. It’s important to not deprive yourself. Studies have shown that most yo-yo dieters deprive themselves from foods causing them to want them even more. Try not to engage in a love hate relationship with food.
The scale is simple and mindful. Eventually you’ll listen to your mind and make wise choices. Try to remember that 3 or 4 is a good range. Avoid being at a 5 or 6. It takes a lot of practice most importantly try not to feel defeated. You can always start again the next day.
-Bernadette McLoughlin
Recent Entries
- Brookdale Park 5:45am and 9:30am, contact Bernie 917.613.9121
- Schedule
- Class Description and Locations, Clifton and Montclair, NJ
- Let’s Meet at the Barre….
- REAL BODY BOOTCAMP
- PILOXING!!! The Hottest New Workout First to Hit Montclair, Clifton & Bloomfield
- Hybrid Class
- Five Ways To Avoid Gaining Weight During the Holidays
- What do Angelina Jolie, Jennifer Garner and JLO have in common? Krav Maga!
- Real Body Bootcamp Exclusive Membership for a Limited Time
