Episode 3: Honoring Your Hunger and Fullness

Mindfulbellie Don't Eat Your Feelings Podcast Episode 3: Honoring Your Hunger and Fullness When it comes to mindful eating, learning how to honor your hunger and fullness is essential.  As a former binge eater and working with many clients with compulsive eating behaviors, tuning into your internal hunger and fullness scales is how we can really start to shift habits.  I have a free hunger and fullness guide. Just DM me on instagram @mindfulbellie or send me an email at [email protected] and I'll send it over!  Hunger scale: 0-10  0 not hungry at all  10 being so starving you are going to eat your arm. Try not to let yourself get past a 5 or you may be setting yourself up for a poor food decision or a binge. It's so much harder to make mindful choices when we are ravenous and ready to eat anything in sight. Always have emergency back up food. (stock your car, work drawers, purse etc.)  Fullness Scale: 0-10 The more trickier one I find with myself and clients 0-Stomach Empty  10- Need to unbutton pants to breathe  We are shooting for a 7 on the fullness scale, satiated not stuffed. Energized and light, not heavy and sleepy.  Avoiding overeating can be tough, especially if we're stressed out or in a hurry.  # 1 thing is to slow down, put your food on a plate vs. mindlessly eating out of a bag, box, etc.  Use the Speed Bump I talk about (especially when dining out)  Post Meal Ritual to give you something to do when you are done eating that your brain can look forward to.  Anytime you do overeat, release judgment and let it be an opportunity to get curious. What was in place that led to the overeating? maybe you were starving because didn't have anything to eat for lunch, maybe you were dining out and served a massive portion and just kept picking at it because other people were eating., etc. Observe the behavior and consciously play out what you would like to do for yourself next time.  Do you need help to overcome compulsive eating or overeating habits? Or Would you like guidance, support, and accountability, to finally change your habits to feel confident in your body and have more energy?  Set up a free strategy session with me. We'll get clear on  your goals and see if we'd be a good fit to work together.  DM me @mindfulbellie or email me at [email protected] 

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