WK01 L02 Listen to Your Hunger

Listen to Your Hunger

0:22 Welcome to your second lesson titled Listen to Your Hunger. This week you are practicing two simple strategies. Your first simple strategy was to practice noticing your full signals.

0:34 Your second simple strategy is to pay attention to the amount of water you're drinking each day. Today's lesson is designed to help you remember to be aware of your hunger levels.

0:46 We're going to ask you to stop and talk to yourself before eating. Ask yourself how hungry am I? We're also going to ask you to see if you can notice one of the three full signals that a curve while you're eating.

1:01 First, let's discuss your hunger levels. Hunger can be ranked on a scale of 1-10. Levels 1-2 are little to no hunger.

1:10 3-4 are slight hunger levels, but nothing serious. Levels 5-6 are noticeable hunger, but you can easily wait to eat. When you're at level 7-8, it's time to eat.

1:25 It's definitely hunger, not thirst. It's probably been three to four hours since you ate. Levels 9 and 10 are where you are so hungry you've become unpleasant to your family or co-workers and you contemplate chewing on your arm.

1:42 Now that you know about the hunger level scale, let's talk about being aware of how hungry you are before you eat.

1:50 Slowing down and taking time to stop and think before eating is a big part of your simple strategy this week.

1:56 this week every time you eat stop and notice how hungry am I if you're a level seven or higher and go ahead and eat here's a frequently asked question what if it's my lunchtime and my hunger level isn't at a level seven or higher if you don't have the option of waiting another 30 to 60 minutes then eat

2:19 lunch but don't eat the entire meal eat slowly drink a full glass of water with your meal and stop eating when you're full.

2:29 Pack up the rest of your meal for your afternoon snack or save it for the following day. Next, let's talk about knowing when it's time to stop eating.

2:40 Have you ever eaten so much that you caught yourself saying out loud? I wish I would have stopped eating sooner.

2:46 It's quite possible that all of us have been in that situation a few times in our lives. We miss the first two full signals which are 80% and 100% full.

2:57 In Monday's lesson you learned about what 80% full might feel like. It's that subtle signal that tells you I'm content.

3:05 You're not stuffed and you could easily keep eating. It's a general sensation where your body is trying to tell you that's enough for now.

3:13 Your 100% full is a more noticeable full signal. You can tell you're clearly fall. However, if you're in a situation like a buffet or you don't want to stop eating at this 100% full signal, you can and do continue eating.

3:29 It's after that point that you get to the uncomfortable stage where you hear yourself saying, I wish I would have stopped eating sooner or why did I eat so much.

3:40 We also want to point out that the type of food you're eating makes a big difference in full signals. Here's an example.

3:47 It's very possible to consume an entire bag of chips and not feel full. Compare that to a meal of lean protein, vegetables, and a healthy carbohydrate like grilled chicken, garlic roasted broccoli, and sweet potatoes.

4:01 The full signals with grilled chicken meal will often be very noticeable. Remember, it takes at least 15-20 minutes for your brain to send you signals that you're full.

4:12 To practice being able to notice your 80% full signal, set a timer for 15 minutes and eats lowly. See if you can make a meal last until the buzzer goes off.

4:22 We know there's a strong chance that your body will have sent you the 80% full signal towards the end of your time to meal.