The holiday season can be a time of overindulgence and mindless eating, especially with the abundance of treats and festive meals. However, mindful eating practices, such as using the hunger scale, can help you maintain a balanced approach and truly enjoy your food without overdoing it. By tuning into your body’s hunger and fullness cues, you can make healthier choices and avoid the discomfort of overeating.
The hunger scale is a tool to assess your level of hunger or fullness on a scale from 1 to 10, where 1 represents extreme hunger, and 10 represents extreme fullness. Here’s a breakdown of the scale:
The goal is to eat when you’re around a 3 or 4 on the hunger scale and stop when you’re around a 6 or 7. This prevents you from eating out of boredom, stress, or habit and helps you avoid overeating, which often happens at large holiday gatherings.
Before reaching for food, take a moment to assess where you are on the hunger scale. If you’re at a five or higher, it might mean you’re not hungry but are tempted by the sight or smell of food. Consider asking yourself if you’re eating for physical hunger or emotional reasons, such as stress or social pressure.
If you’re at a lower number, try to eat slowly and savor each bite, stopping periodically to reassess your hunger level. Enjoying each mouthful can enhance the experience and help you stay mindful of when you’re starting to feel satisfied. Studies show that slowing down while eating can help prevent overeating and improve satiety awareness (Stroebele & de Castro, 2004).
“It is necessary to slow down and pay attention to detect the small differences between feeling neutral and moderately hungry or moderately full/satisfied.” – Christine Tenekjian, RDN, at the Duke Lifestyle & Weight Management Center, says.
Mindful eating isn’t only about the hunger scale and cultivating gratitude for your food. Take a moment to appreciate the flavors and textures of holiday dishes, as this can enhance your enjoyment and reduce the urge to overeat. Research suggests that practicing gratitude and mindfulness can lead to healthier eating patterns and improved satisfaction with food (Corsini et al., 2018).
Using the hunger scale during the holidays doesn’t mean avoiding treats or denying yourself pleasure. It’s about tuning into your body’s needs and enjoying food to support physical and emotional well-being. By eating mindfully, you can make the holiday season a time of enjoyment and balance.
How to Tell the Difference Between Emotional and Physiological Hunger – DHW Blog
The Transformative Power of Gratitude – DHW Blog
Mindful Eating: Transforming Your Relationship With Food. In this eight-session course focused on incorporating mindfulness practices, you will learn to pay close attention to your mind, body, behaviors, and patterns related to eating. The group support and skills offered in this program can provide a way to transform your relationship with food and improve your health and well-being.
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