Good Morning and Happy Sunday!
I hope you are having a great weekend so far.
Today, I want to share a technique that helped me not only lose weight but finally taught me to come to peace with my relationship with food.
Let me introduce you to The Bliss Method-Mindful Eating approach that incorporates the Hunger Fullness Technique (HFT).
One of the first certifications I received way back when was as an Intuitive Eating Coach. Through this program, I learned the Hunger Fullness Technique (HFT) in which you learn to “Eat when your Hungry, and Stop when you are Full.”
The concept is SIMPLE.
Sound too good to be true? It’s not, I promise, but it does take a little practice.
So often we eat mindlessly. We stuff food into our mouths while working on the computer, watching TV, or when we’re on the run. The pleasure of eating lies in slowing down and fully experiencing all of the elements of food. We also have so many reasons to eat we often lose touch with our true feelings of hunger and fullness
Today I am going to give you brief introduction to the Hunger Fullness Technique and if you want to learn more, please contact me at abby@blissholistichealth.com. I offer a whole 6-week Mindful Eating Course based on the Hunger Fullness Technique (HFT).
The Hunger/Fullness scale is as follows:
0- Extremely Hungry- You are empty, extremely hungry, maybe even dizzy and could eat anything!
1- Very Hungry- You are very hungry and even irritable
2- Hungry- You have strong physical signals to eat (stomach growling)
3- Physically Hungry- You have the first physical signals to eat; this is a great time to start planning for a snack or meal. (You are thinking about food) Green LIGHT- EAT
4-Comfortable- Your physical signals to eat are hardly noticeable.
5- Comfortable- You do not feel hunger or fullness
6- Comfortable- Your physical signs to eat are hardly noticeable
7- No Longer Hungry- You are satisfied, buy may still want to eat a bite. There is no sensation of fullness. Red LIGHT- STOP
8- Full- You are satisfied with a slight sensation of fullness and unable to be enticed for more food.
9- Very Full- You cleared your plate and your friend’s plate and are now physically uncomfortable.
10- Extremely Full- You just ate a feast- or a whole restaurant meal. You feel physically very uncomfortable.
The goal is to eat when you are at a 3 and stop when you are at a 7—thus never letting yourself get too hungry or too full. This takes a lot of practice and is all about mindfulness and awareness.
I recommend keeping a journal and writing down what you eat and using the Hunger/Fullness Scale to help assess your understanding of your own feelings of hunger and fullness. This is a great exercise because it really helps you get in touch with your body.
Some things to think about are:
What does hunger feel like to you? What does fullness feel like to you?
Are you thinking about hunger/fullness before/during or after the meal?
This technique really helps you get in touch with your true feelings of hunger and fullness. We often eat for emotional reasons, not true hunger. Once you identify those patterns it is easier to overcome them.
Try giving the Hunger Fullness Technique a try this week. Pop on and let me know how it goes.
In Health and Happiness,
