**I will post the challenge on Sunday** due to complications today
Hey guys! So here’s the updated version of the quick draft I posted today. I had a super fun/busy day so I wasn’t able to finish until late-sorry about that!
So, as you know, one part of the challenge this week is to honor your hunger. For all those doing the challenge—have you become more aware of your hunger? Let me know how it’s going and what you’re learning! I’m curious!
Learning to honor my hunger was a huge game changer in my life. I never starved myself in my ‘heavier’ years, but I was also unaware of this idea. Now, I am ultra sensitive to how I feel and try to eat as soon as I feel hunger coming on. There is a LOT of good that comes from eating when you are hungry, especially when you are trying to lose weight or else maintain it. For those who are new here, I lost 25 lbs 4 years ago and have kept it off since. This is a huge reason why.
The book Intuitive Eating describes honoring your hunger as follows:
Keep your body fed biologically with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
How do I know if I honor my hunger?
Ask yourself these questions: Do I obsess over food? Am I thinking about food all the time? Do I overeat often? Do I deprive myself and anticipate the day I can have that certain food again?
Are you out of touch?
Do you feel your hunger, or have you become numb to it? Becoming out of touch with your hunger often is the result of consistently ignoring it. You may have ignored it because you thought you didn’t deserve to eat, or thought it would be too many calories.
Problems with ignoring your hunger
Ignoring your hunger often results in overeating. No one ever feels good after they overeat. If your hunger signals are ignored so often, they begin to fade and you don’t hear them until you are ravenously hungry. This is turn will lead to overeating, and soon you will not trust yourself with food anymore. You may feel out of control and helpless.
How to become aware again
Just start listening. Once you recognize a cue, then make sure to respond to it. But won’t I gain weight if I respond to every hunger cue?? Remember that you don’t have to eat a lot in order to stop the beginning cues of hunger. In fact, it is much easier to stop eating when your body isn’t starving. All you may need is just a handful of nuts, or string cheese.
Cues to listen for:
- Mild gurgling or gnawing in the stomach
- Growling noises
- Difficulty concentrating
- Uncomfortable stomach pain (this is what I get)
- Feeling faint
Most people get hungry between 2-3 hours. Be aware of that. Try not to let yourself go over 5 hours without eating. You will most likely overeat if you do.
Frequently check your hunger level. Ask yourself what your hunger level is. Remember to do this before, during and after you eat. You will soon become a pro at listening to your body if you do that.
The best way to reclaim your hunger signals is to make peace with food. Your body needs to know consistently that it will be allowed to have food. I can’t even tell you how life changing that was to me. It made my mind feel at peace. Suddenly I didn’t HAVE to eat all the brownies. I knew they would be available whenever I wanted.
HERE is a super cool chart you can use to measure your hunger!
Have a great day and I’ll smell ya later!