down to a size 14. She may never again reach her ideal size four, but she hasstabilized her weight at an acceptable level. More important, her self-disgust atbeing overweight has ended.To eat instinctively:
1) Learn to recognize hunger
. Different people feel hunger differently-somepeople feel a gnawing sensation in the stomach...some a feeling of tension intheir chest...others get a headache or feel weak.Unfortunately, many signals taken to be signs of hunger are really symptomaticof illness, fatigue, sadness, nervousness or some other condition. To eatinstinctively, you must learn to tell the difference.
If you think you feel hungry but are unsure, have a bite to eat. Waitseveral minutes. If the sensation is somewhat alleviated, you truly were hungry.If the sensation persists, however, you were not. Do not continue eating if nothungry. Instead, go for a walk, call a friend, take a nap or do something else notinvolving food.At first, it may be difficult to tell hunger from other sensations. Eventually, theprocess will become automatic.
2) Determine what you are hungry for
. Your body is a machine; it requires
different kinds of maintenance (food) at different times. Hunger is the body’s
way of requesting fuel. To make sure you feed your body the right fuel, runthrough a mental checklist.Protocol: Instead of grabbing the first thing that looks appetizing, break foodsdown into their specific attributes.
- Do you want something hot, cold or room temperature?
- Do you want something sweet, sour, bitter or salty?
- Do you want something smooth, crunchy, chewy or fibrous?In many cases, you will be just as satisfied by a low-calorie, nutritious food asby a calorie-dense, nutrient-poor food. This checklist cannot reduce how much