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Reconnect To Your Hunger Cues!

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Tracking Starting Points - Hunger/Fullness Data Collection

This week will collect data to help us better understand where we currently are regarding our hunger and fullness cues. This won’t be a measurement of good/bad or right/wrong. It’s purely a seven-day journaling exercise to observe where we are so we can make informed decisions about how to move forward. I encourage you to avoid adjusting your behavior during this observation phase to get a clear picture of where you are starting. As you do this observation week: 1. Be honest. It won’t be helpful to fudge information here. 2. Observe without judgment. Instead, be curious as to how you’d like to see changes and what has led to the current status of your habits. 3. Pay attention to feelings that come up as you journal. These feelings are valued and worth exploring. Make a note of them but continue to observe and record your data. Definitions Physical hunger. Ø Hallow gnawing sensation in the stomach. Ø Starts slight and grows as time passes. Ø Depending on the hunger level, you may feel ravenous, irritable, and edgy. Ø Left for too long can lead to nausea, weakness, and dizziness. Emotional hunger. Ø Eating in the absence of actual, physical hunger. Ø Cravings/desires come on quickly but diminish as time passes. Ø Used to numb or distract from feeling emotions. Ø Happens due to a wide range of emotions: boredom, sadness, excitement, etc. Automatic eating. Ø In general, eating what is in front of you within sight. Ø It is not caused by physical hunger or emotions. Ø Eating by the clock. Ø Eating because it has offered. Ø Eating because it is available or within arm’s reach. Ø Eating out of habit. Not satisfied. Ø Not quite physically full. Ø Physically full, but still wanting something else/more. Ø Senses regarding taste, texture, and eating experience haven't been satisfied. Satisfied. Ø Pleasantly full, neutral feeling. Ø Could go for a brisk walk/engage in light physical activity comfortably. Ø Not hungry/not full. Ø Senses have been satisfied regarding taste, texture, and eating experience. Overfull. Ø Physically uncomfortable. Ø Potential of feeling sick. Ø Standing up is going to be uncomfortable/movement sounds super unappealing. Food lost its yummy taste partway through the meal. Journal You can keep your journal in your own notebook on your phone or use the attached tracking sheet. Simply write the date, time, what you ate, why you ate it BEFORE, and how you felt AFTER. The BEFORE options are physical hunger, emotional hunger, or automatic eating. The AFTER options are satisfied, not satisfied, over-full. Ex. 4/2, 9 am, protein pancakes with light syrup and coffee with cream, physical hunger, satisfied. 4/2, 11 am, a handful of tortilla chips, emotional hunger (boredom), not satisfied. That’s it! Please comment below on how you feel about doing this exercise this week. Julie

Meredith Mastromauro


Listening to your internal cues will help you shift from ext...


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