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If you’ve fallen into the habit of ignoring hunger cues (eating when the clock says it's "lunch time" or eating when you are not even hungry), tune back in to your body. Keep a journal to track your hunger and satiety before and after eating. (You can also use the Nutrition Notes section on your Nutrition Tracker to record these sensations.) When assessing your hunger level, use the following scale to rank how your body feels in terms of hunger or fullness (also called satiety).
Once you begin paying attention to how you’re feeling before and after you eat, you can start to make changes in what and how much you eat according to your hunger. It’s best to eat when your hunger level is at a 3 or 4. Once you wait until you’re at a 1 or 2 and are feeling very, very hungry, you are more likely to overeat or choose less healthful foods. (Remember: Any food will quell hunger, so we often reach for whatever is easy and convenient when we're feeling desperate to eat.) At a level 3 or 4, when you’re just starting to feel some hunger signals, you can make a conscious decision to eat the right amount of healthful and tasty foods. It's important, too, to be aware of how much you eat. It's best to stop eating at level 6 before you feel uncomfortably full (7-10). Your brain registers the signals that you're full slowly, and learning to eat to satisfaction without overeating will take some attention and practice.
Another important strategy, as you become aware of your hunger signals, is to eliminate all distractions and make food the main attraction of your meal. Watching TV, reading, using the computer or paying bills while eating can reduce your ability to recognize satiety. Continued ›