Tuning into your hunger and fullness cues is an important skill for mindful eating and maintaining a healthy relationship with food. Here are some tips to help you better tune into your hunger and fullness signals:

1. Slow down:

Take your time while eating and avoid rushing through your meals. Slowing down allows you to pay closer attention to your body's cues and signals.

2. Check in with yourself:

Before you start eating, take a moment to assess your hunger level. Ask yourself how hungry you are on a scale from 1 to 10, with 1 being extremely hungry and 10 being overly full. This self-check can help you become more aware of your body's needs.

3. Practice mindful eating:

Engage all your senses while eating. Notice the smell, taste, texture, and appearance of the food. Pay attention to the physical sensations and how your body responds to the food. Whether you’re sitting for a whole meal or just having a quick snack, notice and enjoy the experience of the food you are eating.

4. Eat when moderately hungry:

Aim to eat when you feel moderately hungry, around a 3 or 4 on the hunger scale. This is when your body is signaling that it needs nourishment, but you're not overly ravenous.

5. Pause during your meal:

Throughout your meal, pause and check in with your hunger and fullness levels. Put your fork down, take a deep breath, and ask yourself how satisfied you are with your current portion.

6. Practice portion control:

Serve yourself smaller portions and allow yourself to go for seconds if you're still hungry. This gives your body a chance to register fullness before you overeat. You can always go back for seconds, if you want to. This tip can also help to prevent food waste.

7. Avoid distractions:

Do your best to minimize distractions while eating, such as watching TV or using electronic devices. These distractions can lead to mindless eating, making it harder to recognize your body's cues.

8. Keep a food journal:

Maintaining a food journal can help you track your eating patterns, emotions, and physical sensations. Reviewing your journal can provide insights into your hunger and fullness levels.

9. Be patient and practice listening to your body:

Tuning into your hunger and fullness cues is a skill that may take time to develop. It requires practice and patience to become more attuned to your body's signals.

Pay attention to the physical signs of hunger and fullness. Hunger cues can include stomach growling, light-headedness, or low energy. Fullness cues may include feeling satisfied, a decrease in interest in food, or a slight feeling of fullness in your stomach.

In Conclusion

It’s important to remember that everyone's hunger and fullness cues are different. It's all about tuning into your body and understanding what hunger and fullness feel like for you personally. By paying attention to these signals, you can develop a healthier relationship with food and better meet your own needs.

Disclaimer: I am not a doctor, mental health provider, or a licensed dietician, and therefore this is not official licensed medical, clinical, or nutrition advice. These are things that I have implemented in my own life and utilized in my health coaching practice after spending a substantial amount of time studying and practicing these techniques in fitness, habit change, and nutrition (still, I’m not a dietician). They are not meant to cure any ailment, and they are certainly not meant to serve as a replacement for any mental or medical healthcare treatment. It is important to always consult your own physician before beginning an exercise or nutrition program of any type.