Hi, my name is Brenda Thompson, registered
dietitian and owner of Life Skills Nutrition.
In this segment I am going to talk about eating
when you are hungry and stopping when you
are satisfied. Some people use a hunger fullness
scale instead of counting calories to monitor
their eating habits. Learning how to manage
your favorite foods without denying yourself
foods that you enjoy is great when you’re
using a hunger fullness scale. You eat when
you start to notice a sensation in your stomach
and stop when you begin to feel satisfied.
Satisfied is when you begin to feel the bulk
in your stomach. You may mentally want to
keep eating but your stomach is feeling satisfied,
so you eat slow and chew your food well. A
lot of times your stomach may not send the
signals to your brain as quickly as it should,
as far as your hunger and fullness sensations
are occurring. It usually takes between 10
and 20 minutes for your hunger feeling to
reach your brain signals. So you want to try
to eat slowly and then gauge yourself with
this hunger fullness scale. This is a sample
of what a hunger fullness scale looks like.
There are many of them available from different
dietitians and also online. This is a hunger
fullness scale rating between zero and nine.
Zero being that you are extremely hungry,
and this is the point at which you would never
want to get. Five is when you are in the center,
and nine is when you are extremely full. It’s
on those days, days like Thanksgiving, when
you eat so much food your so full you just
can’t do anything but lay there and moan.
This is about where you want to stay, is in
the center here. At this point, depending
on the hunger and fullness scale that you
are using, is when you would start to feel
hungry. This is when you might have the first
or second thought of feeling like your stomach
is a little empty, and you may feel like you
want something to eat. This is the point at
which you start to feel that sensation of
feeling bulk in your stomach. You may feel
like you want to eat just a little bit more,
but you go ahead and you stop here, because
like I said before, it takes 10 to 20 minutes
to actually tell your body when you’re full.
So leaving that little bit of what you might
think is room in your stomach may get you
just to the point that you need to be at.
So using a hunger fullness scale is another
way that you could log your food instead of
counting the calories for your weight loss.