Audio
Hunger Scale
How Your Body Feels After Eating Different Foods
Objectives of Today's Session
- Recognize and respond to your body’s hunger and fullness cues throughout the day.
- Understand how your body reacts to different foods. Notice if you feel comfortable and satisfied or experience symptoms like bloating or indigestion.
Why Body Awareness Matters
When we stick to diets or strict food rules, we often ignore what our bodies are trying to tell us. Eventually, our bodies stop signaling hunger, as if saying, “She’s not listening, so why bother?”
That’s why many people find it challenging to “listen to their bodies” after dieting. Initially, it can feel like there’s nothing to listen to! This can be frustrating, but the good news is you can reawaken those signals.
Think of it like a relationship: for it to work, both parties need to listen and respond. Today is about tuning into your body’s signals so that it can thrive.
When you listen to your hunger cues, you learn to respect your body’s signals and give it what it needs. This supports:
- Portion control
- Gut health
- Reducing emotional eating
- Boosting overall energy levels
Hara Hachi Bu
Hara Hachi Bu (Hah-rah Hah-chee Boo) is a simple phrase that means “eat until you’re 80% full.” It’s all about finding balance without overthinking.
Rooted in Okinawan culture—where people live some of the longest, healthiest lives—it encourages moderation as a way to support overall wellness. Think of it as a gentle nudge at mealtime to pause, check in with your hunger, and stop before you’re stuffed.
You can even make it fun by sharing it with your family—it’s a small shift that boosts digestion, energy, and how you feel after eating.
The Hunger Scales (Choose Whichever You Resonate With More)
Action Steps
- Start by paying attention to your general hunger and fullness cues throughout the day. If you struggle with recognizing these cues, focus on ONE meal per day instead of the entire day. (Choose which meal to focus on now, and set a reminder on your phone if you’re concerned about forgetting.)
- Use the steps outlined in your Hunger Scale to guide you.
- Initially, you might only notice extreme feelings of being very hungry or overly full, and that’s okay! With practice, you’ll begin to recognize more subtle, middle-ground cues.
- Take note of your reflections and observations without judgment—think of yourself as a scientist gathering data. Consider what adjustments you might make for next time, such as starting your meal when you’re less famished.
- Begin to eat intuitively: if you feel hungry between meals, have a snack; if you’re not hungry at mealtime, opt for something lighter.
- Pay attention to how your body feels after eating different foods. We’re focusing on noticeable symptoms like bloating, headaches, or indigestion without overanalyzing.
- If you feel icky and are unsure which ingredient might be causing it, jot down what you ate last. Compare it with future instances of discomfort to decide if that food should be a regular part of your diet.
- On the other hand, take note of foods that leave you feeling energized or thriving.
