People who struggle with weight often have difficulty
identifying the difference between true physical hunger and
head hunger. To lose weight, it is necessary to be aware
of the differences. Sometimes this is a challenge because
head hunger can be so convincing (loud) and persistent that
we believe it is physical hunger. We need a strategy to be
able to recognize them and respond accordingly in a healthy
way. A great tool in your weight loss strategy belt is to
use the chart below to rate your hunger. It will help you
to identify the type of hunger you're experiencing.
Physical hunger starts to occur about two to four hours
after your last meal. Symptoms include an empty or
rumbling feeling in your stomach. If you ignore this
signal you body sends you a stronger physical signals in
the form of a headache, dizziness or lightheadedness. This
type of hunger is your body's way of telling you it is time
to nourish it. The physical hunger gives you true physical
cues.
Head hunger occurs at any time and has no physical
symptoms. They may seem like physical cues but if you pay
attention, they really aren't. Thinking compulsively about
food, emotional situations, specific personal triggers, or
food cravings may cause you to think that you are hungry
when you're really not. Watching television, being bored
and wanting to eat is head hunger. Grazing is head hunger.
You almost feel as though you're feeding an empty hole and
can't eat enough to feel satisfied.
Think of your stomach as a fuel tank. Would you overfill
your vehicle's fuel tank? No! The same applies to your
body too. Visualize a food gauge similar to your fuel
gauge.
To help you to identify which type of hunger you're feeling
and what action you should take, the Rate Your Hunger chart
is helpful. Again, in using this chart, think of your
stomach as a fuel tank with its own gauge.
RATE YOUR HUNGER CHART:
1: Extremely uncomfortable, feel "starving" physically,
dizzy, irritable, headache.
2: Very hungry, empty or rumbling in your stomach,
feeling lightheaded.
3: Hungry and need to eat.
4: Signals of true hunger are starting to occur.
5: Content and satisfied, neither full or hungry
sensations.
6: Knowing that you have eaten and feel satisfied.
7: Feeling satisfied and physically don't need to eat any
more food.
8: Uncomfortably full, you are overly full.
9: Very uncomfortable, you need to loosen your clothes.
10: Stuffed to the point of feeling sick (similar to the
full feeling at Thanksgiving).
You can use this chart to rate your hunger. Check in with
yourself every time you want to eat. Is it head hunger or
true physical hunger? Listen to your body and it will tell
you. As dieters, we're not used to listen to our body.
Some of us don't trust our bodies. We're so used to a diet
telling us what to eat and when to eat it that we've turned
off the physical cues. When you're aware of your body and
use the Hunger Chart, you'll get back in tune with it.
You'll be able to distinguish the various levels in the
chart.
On the chart, if you're at number 6 or 7, you have satiety.
You're comfortable and feel physically nourished. If
you're above this number on the chart you have overeaten.
If you are at number 5, you are neutral, nether hungry or
full. If you are at a number 4, then you are beginning to
get hungry and need to consider eating soon. If you let
your hunger go for a while you will start to feel the
physical signs of hunger of number 3. To avoid overeating
because you're overly hungry, set a goal to eat at the
number 3 level. You will tend to eat too fast and eat
beyond a comfortable feeling of satiety or fullness to get
rid of those bad physical feelings. Pay attention and tune
into your body. Start eating when you're at a number 3 and
stop eating when you are comfortably full at a number 6 or,
at the most, a number 7.
Keep a log of your feelings of hunger using the Hunger
Chart. This will assist you to become more familiar with
your body's physical cues. You can identify if you are
waiting too long to eat or eating beyond a comfortable,
satisfied level. Also note what and how much you're eating
and the hunger rating when you started eating and the level
you at to and stopped.
Just as with your vehicle's fuel tank you are in charge of
how much you put into it, you're in control of your own
body's fuel tank too. By eating when you're truly hungry
and stopping when you're satisfied, weight loss and
maintenance will occur naturally.
----------------------------------------------------
Cathy Wilson is a weight loss life coach. Cathy lost 147
pounds six years ago. Her passion is helping clients
achieve their weight loss and life goals. Cathy works with
clients to create a weight loss life plan that is
customized to each client. Cathy is a member of the
International Coaching Federation, International
Association of Coaches, and Obesity Action Coalition.
Visit Cathy's website:
http://www.LoseWeightFindLife.com
No comments:
Post a Comment