Controlling Hunger

I once heard a client of mine say: I don’t know what being satisfied feels like. I’m either hungry or I’m sick. Nothing in between. Sad story, you may say, but far from unusual. Uneven eating habits are quite common. Plenty of people skip breakfast, work through lunch and then make up for all the deprivation with a heavy meal at the end of the day. Obviously that is not a desirable pattern.

Starvation and overeating go often hand in hand. People get so busy that they have no time to take care of their nutritional needs. Then, when they they’re finally done with work or whatever occupies them, they’ve become so ravenous that they can’t control themselves any longer and inhale whatever is within their reach.

Filling Up Whenever You Can Eat
Is Not a Healthy Habit

Of course, not everyone responds in the same way to hunger. Some react to the slightest twinge, others wait until they are nearly starved. Filling up whenever you can eat, however, is never 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.

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 for 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. Be aware that alcohol and caffeine make it harder to recognize subtle hints of fullness. You may get too relaxed to pay enough attention to your body’s needs.

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. As a rule of thumb, you should go with “less is 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 may feel like torture, but it will bring your blood sugar back up slowly and help you make better food choices and also eat your meal more slowly.

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