By Netta Alessandra
One of the most powerful tools we have for building healthier eating habits is something we already possess: our body’s own hunger and satiety cues. Our bodies are designed to give us signals about when we need food and when we’ve had enough, but often, we don’t always listen or trust these signals. In this blog post, we’ll dive into how we can better recognize and follow these cues to make more mindful, nourishing choices.
Understanding Hunger and Satiety Cues
Hunger cues are the body’s way of telling us that we need energy (food) to fuel our day. These signals may show up as a growling stomach, low energy, difficulty focusing, or even irritability. On the other hand, satiety cues are the signals that let us know when we’re full and have eaten enough—these might feel like a sense of satisfaction, fullness in the stomach, or the absence of hunger.
The Importance of Listening to Your Body
In today’s busy world, it’s easy to eat for reasons other than hunger—boredom, stress, social pressure, or just because it’s “time to eat.” And on the flip side, we might continue eating past the point of fullness because food tastes good or we’re distracted. But learning to tune in to our body’s natural hunger and fullness cues can help us develop a healthier, more balanced relationship with food.
How to Recognize Hunger
- Check in with your body: Are you physically hungry? Or is something else (boredom, stress, emotions) driving you to eat?
- Start by asking yourself: “How hungry am I right now on a scale of 1 to 10?” Ideally, you want to eat when you’re moderately hungry, not starving or just peckish.
- Hunger can be gradual: If you’re feeling a growing sense of hunger over time, that’s a good indicator that your body is ready for fuel.
- Watch for physical signs: Stomach growling, low energy, or difficulty focusing can all indicate hunger.
How to Recognize Satiety
- Eat slowly: Eating too quickly can make it hard for your body to signal fullness in time. Try slowing down by putting your fork down between bites, drinking water, or taking a breath.
- Pause midway through your meal: Ask yourself how full you feel. If you’re about 70-80% full, that’s usually a good time to stop eating.
- Tune into satisfaction: Sometimes we mistake fullness for satisfaction. Try to savor your food and enjoy the flavors to help you feel satisfied without overeating.
Trust the Process
Listening to your hunger and satiety cues can feel unfamiliar at first, especially if you’ve been used to external cues (like the time of day or portion sizes) guiding your eating. Be patient with yourself, and give yourself the time and space to learn this intuitive way of eating.
Why It’s Important
When we can recognize when we’re truly hungry and when we’re satisfied, we’re much more likely to make food choices that fuel us properly and avoid overeating or undereating. This not only helps us with our physical health, but also builds a stronger mind-body connection.
Common Challenges and How to Overcome Them
- Distracted Eating: It’s easy to eat while distracted by screens or other activities. Try to eat mindfully, focusing on the taste, texture, and aroma of your food.
- Emotional Eating: Sometimes we turn to food to cope with emotions like stress, sadness, or boredom. Explore healthier ways to manage your emotions, such as practicing mindfulness, engaging in physical activity, or talking to a friend.
- Societal Pressures: Our culture often promotes unrealistic body image standards and diets. Remember, your body is unique, and it’s important to listen to its needs.
- Lack of Awareness: It may take time to become more attuned to your hunger and satiety cues. Be patient with yourself and practice mindful eating regularly.
Simple Practices to Build Awareness
- Before eating, take a moment to ask yourself: “Am I physically hungry right now? How hungry am I?”
- Throughout your meal, check in with yourself: “How full am I feeling? Do I need more, or am I satisfied?”
- Avoid distractions: Try eating without your phone or TV, and focus on the experience of eating—this helps you stay in tune with your hunger and fullness signals.
It can take time to build this habit, but over time, you’ll become much more in tune with what your body actually needs! Remember, food is fuel and nourishment for your body, and it’s okay to enjoy it mindfully.
Take some time this week to check in with your hunger and fullness cues, and see how it feels to let them guide your eating choices!
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Meet Netta Alessandra, our Fitness Coach
Netta Alessandra is a lifelong Fitness Enthusiast, a Certified Personal Trainer, Nutrition Coach, Women’s Coaching Specialist, Movement & Mobility Coach & the Fitness Coach at Visit Natural Detox Resort. For inquires, you can contact her here.
