After years of abusing my body and it's hunger signals, I do not know whether I am hungry or not anymore. I go by the principal that if I've written it down and it fits into my plan, it's fair game. Even better if it's healthy!
If I feel hungry I'll give myself at least 10 minutes of feeling hungry before I eat, just to make sure I really an hungry. I do this because I've caught myself thinking about food as if I was hungry, but I end up realizing that I'm either thirsty or else just bored!
If I think I'm still hungry after I finish eating, I give myself at least 20 minutes for the "full" feeling to settle in. It sometimes takes a while but almost always appears eventually, unless I've barely eaten anything that day for some reason.
I also measure my food and portion it out to eat it. I don't go back for seconds - if I want a larger amount of something, I'll just budget my calories for it and serve it to myself all in one go. Making a "no seconds" rule makes it easier for me to accept that I'm done eating, as opposed to telling myself "You can always go back for seconds if you want" like I used to do.
Fitness Minutes: (15,557)
2,289 7/14/11 12:44 P
I measure my food and sometimes I don't eat all of it because I feel full.
Fitness Minutes: (3,416)
258 7/14/11 11:10 A
I measure out my food and when it's gone I'm done. If I still feel hungry later I add a piece of fruit and a yogurt.
Fitness Minutes: (3,444)
11 7/14/11 11:03 A
I make myself put my fork down after every bite or two to give my stomach time to catch up so it can give me a sign when it's had enough. I had a WW leader say that a sure sign you've had enough is when you sigh or burp. That's when you need to call it quits before you get overly full.
Fitness Minutes: (66,181)
7,159 7/14/11 4:19 A
Are you eating enough vegetables, this was my no 1 problem.. Whether people like them or lump them they have their role in our nutrition to fill out our stomach and to avoid it just grabbing our carbs and burning them off.. The fiber in vegetables makes it difficult for the stomach to just break our food down and draws out the process..
Also consider techniques like taking a bite putting the fork down and chewing food really slowly.. It takes aproximately 15 minutes for the stomach to get decent signals food is coming- so many times people inhaling their food don't give the hormone processes enough time to kick in.. Also a glass of water before you start eating can take the edge off extreme hunger to polish everything off.. Try some of these tricks.. All together they help me... I am a speed eater, I sit at my computer and play tetris type games.. I can't stop to take another bite or I loss.. Not a good habit to sit at a computer but for me a solution that has helped me slow down and make my food strength longer to let my appetition satisifaction kick in...
Fitness Minutes: (33,059)
91 7/14/11 4:00 A
Limited food on plate and no second helping is the remedy. But it is difficult to control.
Fitness Minutes: (832)
3 7/13/11 10:30 P
I feel really confused about my body's hunger and fullness signals. I would yo-yo diet when I was in high school and overeat in the first years of college. In both scenarios, I didn't pay much attention to my body's signals. I'm getting better about knowing when I'm hungry, but it's still hard for me to know when I'm full. Sometimes I think I should be done and then I'm really hungry in 45 minutes. Sometimes I will be ravenous and then feel satiated after two bites of food. What's going on? Has anybody else had this problem?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.