Happy Aloha Friday!
You may be aware of the intuitive eating scale or have started implementing it in your recovery already! This tool can help you tune into your body and hunger/fullness levels. I do want to stress that this is just one tool you can use, and it is not necessary to practice this every single time you eat.
Here’s a brief overview of the hunger and fullness scale:
1: unbearably hungry, feeling ill
2: very hungry – may have a lot of stomach growling, feeling tired/low on energy, moody
3: noticeable hunger
4: feeling slightly hungry
5: not hungry or full
6: need more food to feel satisfied
7: feeling pretty content
8: getting slightly uncomfortable, could still eat a little more before feeling ill
9: very full – may have a lot of abdominal pain and bloating, difficulty moving around
10: unbearably full, feeling ill
It can be helpful to familiarize yourself with the hunger and fullness scale – keep in mind that there is no “perfect” level on the hunger and fullness scale to eat. This is simply a guide to help you see what fits best for you and your body.
Checking in with your body periodically can help you practice noticing where you are at on the hunger/fullness scale. There is no “right” time to choose to eat and to stop, but it is important to practice consistent nourishment.
This will mean eating frequently enough to avoid feeling physically sick and stopping at a point that we feel satisfied. You may find yourself eating until you feel extremely full after a period of restriction, which is okay! Your body will trust over time that it will receive enough food. Your cues can also change over time, so this is a fluid process where practicing flexibility is important!
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