Lets face it nobody has really told you the secrets of being in control of your eating, ever find yourself eating a pack of pretzels even though you only finished your dinner 30 mins ago?
I mean pretzels are good enough to eat anytime, but having a conscious cue to work from is proven by our methods to increase weight loss and Diet adherence by 90%
Enter the hunger games!
No were not 3 finger saluting the resistance on our rebellion against Diets, you can out the bow and arrows away!
Its a mental cue game we play with our clients!! by noticing how you feel before, during and after eating and ranking your physical hunger on a scale of 1-10
1 being full to burst 10 being worst hunger ever
You begin to set up a pathway that can help put you back in control of your cravings.
You want that dont you?
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The how you should feel time line
Get your pen and paper ready your not going to want to miss this!!
Just before eating
Are you physically hungry? pause and check in. look for signals like a rumbling tummy, lightheadedness, irritability (HANGRY) ect you want to be around a 7/10 on the hunger scale.
Immediately after eating
Now we always suggest you eat to 80% full to achieve this eat to around a 2 or a 3 on the hunger scale, pause for 15-20 mins before deciding to eat more you want your brain to catch up.. we suggest you actually leave room for that slice of cheese cake!
One hour after finishing
you should be feeling satisfied with no desire to eat another meal
Two hours after finishing
we may start to feel a little hungry, like you could eat something but the feeling isn’t overwhelming and can easily be forgotten about.
Three to four hours after finishing
check in with yourself you could be ready to eat, getting a little bit hungry perhaps a 4-6 out of 10 so were not quite there, if your a 7 out of 10, eat, not really hungry yet. that is OK, follow your new ques.
Four or more hours after finishing
By now are possibly quite hungry, like nothing is standing in the way of you and the kitchen, if your around a 7 or higher eat, yet again of not dont worry keep checking in with yourself. you may need to act fast so so make sure you’ve got something healthy prepared as a quick option following the Protein at every meal rule, that goes for the vegetarians too, legumes, nuts and cheese are good options.
So you can see just by checking in we gain back the control over eating for sake or habit and rebuild new ones supercharging us on wards towards a healthier fitter new you!
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