Ep 216: How to stop night-time eating

<p>The evenings are a problem time for eating for so many women. This episode will help you understand why this might be the case for you, why it&#39;s important to you to change this habit, and gives you tips for navigating those persistent urges successfully. </p><p>Addressing this habit will change your experience of food and eating, as well as make a huge difference to your results. </p><p>Don&#39;t forget that you deserve to feel the best you possibly can!</p><p><strong>Here&#39;s the hunger scale I mentioned:</strong></p><p><strong>The Hunger Scale</strong></p><p>The hunger scale helps you reconnect with your body&#39;s natural cues.</p><p>The goal is not to be perfect. The goal is to become aware.</p><p>Use it to notice:</p><ul><li>When your body is asking for food</li><li>When you&#39;ve had enough</li><li>When you&#39;re eating for reasons other than hunger</li><li><br></li></ul><p><strong>-10 — Extremely Hungry</strong></p><p>You feel desperate for food. You may feel shaky, lightheaded, irritable or unable to focus.</p><p>At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices.</p><p><strong>-8 — Very Hungry</strong></p><p>Strong hunger signals are present. You are very aware you need food and are thinking about eating frequently. Hunger feels overpowering and like an emergency.</p><p><strong>-6 — Hungry</strong></p><p>You feel clear physical hunger. Where is food now? I must get food.</p><p><strong>-4 — Gently Hungry</strong></p><p>You can feel hunger building. You feel ready for food but you’re calm and able to choose what you want to eat. This is a great place to begin eating.</p><p><strong>-2 — Slightly Hungry</strong></p><p>You are starting to notice hunger cues. You could eat now, or wait a little while.</p><p><strong>0 — Neutral</strong></p><p>You feel neither hungry nor full. Your body feels settled.</p><p><strong>+2/3 — Satisfied</strong></p><p>Your physical hunger has gone. You feel comfortable in your clothes, nourished and energised. You could easily move on with your day with ENERGY.</p><p>This is the place we’re aiming to stop.</p><p><strong>+4 — Full</strong></p><p>You feel satisfied and aware that you have eaten. You are quite comfortable, but you may notice food sitting in your stomach and you feel less energised to do things.</p><p><strong>+6 — Quite Full</strong></p><p>You feel heavier. You may feel less energised or comfortable and want to lean back, exhale and stay seated!</p><p><strong>+8 — Very Full</strong></p><p>You feel uncomfortable. You have eaten beyond what your body needed.</p><p><strong>+10 — Overfull</strong></p><p>You feel stuffed. Your body feels uncomfortable and you may regret continuing to eat.</p><p><br></p><p><strong>How To Use The Hunger Scale</strong></p><p>Before eating, ask:</p><p><strong>&quot;Am I physically hungry?&quot;</strong></p><p>During your meal, slow down and check in:</p><p><strong>&quot;Has my hunger gone?&quot;</strong></p><p>The aim is:</p><ul><li>Start eating around <strong>-4 </strong></li><li>Stop eating around <strong>+2/3 (if you get to +4 it&#39;s OK -- stay conscious!)</strong></li></ul><p>Remember:</p><p>You do not need to eat until you feel full.</p><p>You need to eat until you feel satisfied.</p><p>Hunger is not something to fear.</p><p>Your body is designed to guide you and more food is always coming. </p><p>The more you listen, the more you rebuild trust with yourself. ❤️<br></p>