Hunger

Sometimes we have to really focus on whether we are actually hungry. With food available at at all times of the day and night we often eat for many other reasons.

• Just because it’s there

• Because its mealtime

• Because I’m stressed /tired/bored/thirsty

So before eating ask yourself ….. Am I really hungry?

The hunger fullness scale can help

Its good to stay in the green 4,5 or 6

If we get into the red at the hunger end, you will eat anything and its often hard to turn the switch off. After eating we need to wait 30 minutes for the body and brain signals to catch up and realise you are no longer hungry. But if you are starving you may find you munch through a lot more food than needed before you realise your no longer hungry.

Also we don’t want to be in that horrible uncomfortable end where we feel too full. Maybe the meal was delicious? Maybe we were out and didn’t realise how much we ate but feeling Stuffed is no fun so try and avoid that end of the scale.

Are you just thirsty?

Many hunger pangs are actually just thirst in disguise. Drink a glass of water and wait 20 minutes. If your hunger subsides, you weren't really hungry after all.

Did you eat enough in your previous meal

If you are really hungry and snacking what did you eat for the previous meal. It may not have been enough to get you through.

Try adding protein to that meal. Protein takes longer to digest and helps keep you fuller longer. Toss some grilled chicken chunks, a small can of tuna or a half-cup of beans on your salad tomorrow night to give it some staying power.

Are you stressed or upset about something?

Instead of reaching for the chocolate bar or the chips, close your eyes and take a few deep breaths. Eating your feelings leaves you feeling worse than when you started. Go for a walk, get out of the kitchen, remove trigger foods from the house--whatever it takes.

To get a handle on emotional eating, you first need to understand it. Emotional eating is the cause of 75% of overeating, according to experts. Once you know your food weaknesses, you'll be prepared to confront those evening cravings instead of surrendering to them.

Emotions and feelings like stress, anger, loneliness or just “feeling fat” can negatively influence your eating habits by subconsciously triggering you to turn to food when you really need something else to satisfy an emotional need.

When you feel your emotional trigger being pulled, visualise and verbalise (say it out loud) a stop sign… STOP!

Then ask yourself these important questions:

• When did I last eat?

• Am I really hungry right now?

• Why am I hungry right now?

• If I eat, will I feel better afterwards?

• Would anything else besides food satisfy me?

Your answers, or simply the time delay for thought, may help your eating urge pass. If you still feel you need to eat, try the following …

• Go for a walk, phone a friend, take a bath, watch TV, clean the house or find another distraction.

• Drink a large glass of water and brush your teeth.

• If you do eat, choose something that will give you 5-star satisfaction and move on!

• See what events have led up to the trigger and how you can modify them.

• Seek expert help if you honestly think your emotional triggers need some special attention.