Understanding Hunger Levels
How can you tell if you’re actually hungry, or if you just want food? There IS a difference. Learning how to tune in to your body and trust your gut takes practice and mindfulness. Your body will give you clues to let you know when you’re hungry (versus when you just want food—which might be for a multitude of other emotional or psychological reasons).
Hunger Cues
A gentle hollow area about the size of your fist
Stomach growling above you belly button—not below
Gradual increase in hunger
Openness to suggestions about food
Feeling light
Headache
After you become familiar with these indications of hunger, you’ll start to realize and recognize that if you’re feeling things opposite than the cues above (such …show more content…
Too full, uncomfortable
ACTIVITY OF THE DAY
Start your first day of keeping an intuitive eating journal. Intuitive eating is more about how, why, and what effect food has on your well-being as a whole, as opposed to what food you are consuming and how many calories it has.
Using the journal pages in this book after each daily entry, you will record your body’s hunger cues expressed throughout the day. This could include many things such as a growling stomach, headache, tiredness, or feeling light. Write down the times you eat, what you eat, and where your hunger and fullness levels are before and after your meals. You will notice you will be asked to record what you wanted to eat versus what you ended up eating. This is because many people eat what they feel they should eat rather than what they truly wanted. Many times when you do this your focus for the rest of the day remains on food and you begin to have cravings because you weren 't satisfied at your last meal. In addition, write down where you ate. You may find that certain environments promote a more mindful dining experience than others. And of course, don’t forget to write how you feel after each …show more content…
The number of icons that are included on the journal pages aren’t meant as recommended quantities, but rather as an easy, visual way for you to keep track and be mindful of these vital nutrients.
As you continue through this workbook, you’ll learn more tips about intuitively eating, but for now, today’s goal is to just get started! After you’ve completed your first day of intuitive eating journaling (see pages xx–xx), be sure to write about how it went on the opposite
How can you tell if you’re actually hungry, or if you just want food? There IS a difference. Learning how to tune in to your body and trust your gut takes practice and mindfulness. Your body will give you clues to let you know when you’re hungry (versus when you just want food—which might be for a multitude of other emotional or psychological reasons).
Hunger Cues
A gentle hollow area about the size of your fist
Stomach growling above you belly button—not below
Gradual increase in hunger
Openness to suggestions about food
Feeling light
Headache
After you become familiar with these indications of hunger, you’ll start to realize and recognize that if you’re feeling things opposite than the cues above (such …show more content…
Too full, uncomfortable
ACTIVITY OF THE DAY
Start your first day of keeping an intuitive eating journal. Intuitive eating is more about how, why, and what effect food has on your well-being as a whole, as opposed to what food you are consuming and how many calories it has.
Using the journal pages in this book after each daily entry, you will record your body’s hunger cues expressed throughout the day. This could include many things such as a growling stomach, headache, tiredness, or feeling light. Write down the times you eat, what you eat, and where your hunger and fullness levels are before and after your meals. You will notice you will be asked to record what you wanted to eat versus what you ended up eating. This is because many people eat what they feel they should eat rather than what they truly wanted. Many times when you do this your focus for the rest of the day remains on food and you begin to have cravings because you weren 't satisfied at your last meal. In addition, write down where you ate. You may find that certain environments promote a more mindful dining experience than others. And of course, don’t forget to write how you feel after each …show more content…
The number of icons that are included on the journal pages aren’t meant as recommended quantities, but rather as an easy, visual way for you to keep track and be mindful of these vital nutrients.
As you continue through this workbook, you’ll learn more tips about intuitively eating, but for now, today’s goal is to just get started! After you’ve completed your first day of intuitive eating journaling (see pages xx–xx), be sure to write about how it went on the opposite