Controlling Hunger
All of us respond differently to hunger. Some react to the slightest twinge, others wait until they are nearly starved. Filling up whenever you can eat is not a good idea. It tells your body to increase consumption. Ignoring hunger signals for too long, on the other hand, will lower your energy level to the point where the need for food may lead to uncontrolled bingeing.
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On a scale from 1 to 10, ask yourself how strong your “hunger signals” are. When you reach stage 5 to 6, that is when you are not yet ravenous but somewhat hungry, you should think about getting something to eat. Don’t wait until you get to stage 8 to 10. If you fast too long you won’t be able to control yourself when food finally becomes available. Stop eating at stage 2 or 3 when you are satisfied but not yet full. Eat slowly since it takes about 20 minutes for the stomach to signal to the brain that it has had enough. Note that alcohol and caffeine make it harder to recognize subtle hints of fullness. Exercise caution when you encounter food that is nicely presented at a deli counter, food stand or buffet. A feast for the eyes can be quite seductive and lets you forget about your limits. My advice is: LESS IS ALWAYS BETTER!
Here’s another tip: If you find your hunger level has reached a score of 10 (extreme) to the point where your body becomes shaky, do not have a big meal right away. Rather drink first a glass of fruit juice or nonfat milk. Then wait for 10 to 15 minutes. This will bring your blood sugar back up slowly and help you make better food choices and also to eat your meal more slowly.
