Hunger and Fullness Cues and How To Use Them
Are you on the yo-yo diet roller coaster? You’ve been cutting out entire food groups in attempts to be healthier? Experiencing a shit load of stress or digestive problems? All of these scenarios can make it extra hard to be in touch with those hunger and fullness cues.
So what are these internal cues? Much like if you yawn or your eyes feel heavy, your body is telling you it’s time to get some rest. If your mouth is dry, your body is signaling you to drink water. The same internal cues exist when it comes to eating and it is important not to ignore them.
Here’s some common cues that tell us when and how much to eat;
Cue: Stomach growls/feels empty, not thinking as clearly
Response: Your body is trying to let you know that it is time to eat. Grab a quick snack or sit down for a meal. If you ignore these first signals then you might get dizzy, moody, or you can even experience headaches.
Cue: Nausea, gnawing feeling in stomach, physically ill
Response: You may not have recognized the first few hunger cues and now you are ravenous! Eating when you are this hungry can result in bingeing and being uncomfortably full.
Cue: Content, tight belly (but not uncomfortable), signs of hunger have diminished
Response: Your hunger has been satisfied. You may feel a little tired or energized as your body works to digest the food you ate.
Cue: Uncomfortable feeling, bloated, nausea
Response: These cues let you know that you have over eaten. In this state you may feel like you need to unbutton your pants or lie down to find relief.
FUN FACT: Did you know that our bodies have their own smart control system? Located deep in our brains, the hypothalamus is constantly sending out signals to keep our bodies in a state of homeostasis. Your hypothalamus will adapt its cues based on hormonal changes, sleep, physical activity, how much you have eaten, etc.
In reality, we don’t need calorie counting or strict diets to manage our eating. Our bodies are already equipped with the tools needed to maintain homeostasis. We just need to tune in to those internal cues. And remember, these cues are tools, not rules. Honor your hunger, listen to your body and eat intuitively!
If you are having a hard time recognizing your hunger cues, a dietitian may help! Book a call with one here.