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How Can You Tell When You’re Feeling Satisfied?

This week’s Intuitive Eating Wednesday Question comes from Kristy, a member in my online community.

 

She asks:

 

“How can you tell when you’re satisfied??”

 

A short straight to the point question. But often so difficult for someone to figure out.

 

Kristy is referring here to when she is eating a meal, how does she determine when she is satisfied enough to stop eating.

 

If you’re someone who has dieted for quite some time, then likely you’re also struggling with not being able to hear your fullness signals. The mere act of dieting causes your signals to atrophy.

 

Why?

 

Because you aren’t using them. You are stopping your meal when the diet plan tells you that you have had enough. You are pushing the plate away when it’s empty. You are putting your fork down based on a limit imposed on you by an outside source. This means, it’s a source external from your internal signals that truly guide your eating.

 

Remember, you were born an intuitive eater. You were born knowing when you were hungry to start eating, and when you felt satisfied to stop eating. You didn’t need to ask this question, because it was just a feeling you had. And, you TRUSTED it, because you knew no other way but to trust your body.

 

All these years and oh so many diets later, you no longer feel those signals. And, you don’t have that trust in yourself either.

 

Which makes it so difficult to know when you’re truly satisfied enough to stop eating.

 

Okay, so you get this. But now what?

 

I’m not going to tell you how to feel your signals. This is something you need to relearn. And it IS POSSIBLE, with the right support, as you travel down your intuitive eating journey.

 

But before you do, you must do these 5 things:

 

  1. Make the commitment to never diet again.

 

  1. Re-affirm this commitment to never diet again.

 

  1. Stay strong in this commitment even though you are surrounded by diet culture and its harmful messages (and family and friends that might be dieting and want some company).

 

  1. Move away from determining success on your journey based on a number on a scale.

 

  1. Re-affirm your commitment to never diet again

 

You see, if there’s any part of you that is still holding on to “maybe that will help me lose a few pounds”, then you will turn intuitive eating into the hunger-fullness diet (aka ‘The Intuitive Eating Diet’).

 

I’ve seen this happen way too many times. So, check in with yourself and ask yourself if you’re truly ready to leave your dieting habit and the scale behind.

 

Let me know in the comments below.

 

 

Eating Intuitively While You’re Sick

Do you ever worry about what will happen the first time you get sick while on your intuitive eating journey? Do you worry that you’ll find it hard to listen to your body and may fall back into old habits? Unfortunately, it can be harder for you to eat intuitively while you’re sick, but that doesn’t mean you have to fall back into old habits.

 

Let me tell you a lesson I learned a few years ago about a time I was sick and how it affected my intuitive eating journey.

 

I don’t usually get sick so when I do, it really throws me for a loop.

 

After I woke up one morning from a difficult night sleep, with a sore throat, coughing, and achy body, I went into the kitchen to prepare my breakfast. What I realized as I tuned into my hunger signals was that I wasn’t really hearing hunger. I stopped to think about this. The last time I ate was dinner the night before, and I am usually hungry in the morning. Yet, I just wasn’t feeling it that morning.

 

So, what do you think I did?

 

Well, I could have left the kitchen and said I’m not going to eat because I don’t hear my hunger. But that’s not what I did. I changed up my breakfast a bit, and had a much smaller breakfast with a cup of tea.

 

A few hours later, I sensed a gentle hunger, but still not typical of my usual hunger mid-day. Yet, I realized that it’s been some time since I’ve eaten, and it’s very important to keep my energy levels up with proper fuel. And so again, I tweaked what my usual lunch would be, and had a smaller lunch with another cup of tea.

 

The lesson I am sharing with you here is this.

 

While I encourage you to tune into your inner hunger signals as your guide to eating, there are times when those hunger signals might be blunted. And, one of those times is during illness. Therefore, even if you don’t hear and feel the hunger signals like you normally do, it’s still so important to eat so you can properly nourish your body.

 

The best option when you’re sick and don’t feel or hear your hunger signals, is to choose healthful “sick friendly” foods. These types of foods are easy on the stomach (and in my case, easy on my throat). But do keep in mind while you are eating that this might be one situation where you just don’t hear those hunger signals as sharp as when you are feeling well. And that’s okay!

 

The most important thing to remember is that while you are sick, your body needs nourishment to feel better, which is why it is necessary for you to eat, even if you have trouble hearing your hunger signals.

 

If you are on your intuitive eating journey and struggling with this journey while you are sick, please reach out to me. I can help you navigate this hurdle and continue on your intuitive eating journey.

 

Email me at Bonnie@DietFreeRadiantMe.com and we can work through your sickness together.