Welcome back to my monthly series on the Basics of Weight Loss.
Now that you have a basic understanding of HOW to differentiate the signals your body is sending.
You’re beginning to be able to tell the difference between physical hunger and emotional hunger.
Now it is time to add in a great tool I call the Hunger Scale.
For longer than we would care to admit we’ve looked outside ourselves for the answer to the question, “how much should I eat?”.
Ever catch yourself wishing someone would just tell you what to eat, when to eat it, and how much, so that you could easily maintain a perfect healthy weight?
Don’t feel bad about it…we’ve all done it…in fact that’s exactly what we’ve been taught to do ever since we were little kids.
When we were little the grown-ups were the boss of us. Then we grew up but held onto the notion that someone outside ourselves was better at knowing what was good for us.
Remember sitting at the table when you were small and being full, but being told to “clean your plate” because of starving children somewhere in the world?
Or being shamed about being wasteful?
Well guess what…your body knows exactly what’s best for it.
That’s where the Hunger Scale comes in.
I like to think of the Hunger Scale as the gas gauge for your body.
It is an incredibly sensitive device, and using it correctly can put you in control of your weight.
In fact, this one tool (more than any other) can be the single most important tool you learn.
A friend of mine lost 50# and has kept it off for over 20 years by using this one technique.
The first part of using this scale is to get to know your own body and how it feels at each stop along the way.
Click HERE to grab a copy of the Hunger Scale and worksheet to get you started.
Once you have your own personal scale calibrated, your aim is to eat when you get to -2 on the scale, and stop eating immediately when you reach +2 on the scale….even if there are only 2 bites left on your plate.
In this way, your body will come to trust you.
Keep in mind this is your scale. This is to figure out what will work for you for the long run.
I personally use -3 and +3 as my numbers.
I started with -2 and +2 and found that 3 was a better number for me. It fit my lifestyle better.
The main thing is to turn your attention inward to your own body’s wisdom and find what works for you.
Spend the rest of this coming week practicing with your hunger scale gauge, and next week we’ll talk about the 4 Types of Eating
(and how 2 of them sabotage your efforts).