One of the things that we work with in intuitive eating / mindful eating approaches are knowing when we are hungry, and moving through any barriers to meeting this basic need.
If you have been going from diet, to diet with periods of “being good”, aka restricting and then feeling out of control and bingeing, I am guessing that your eating feels chaotic a lot of the time, but interspersed with times of also feeling in control.
Or maybe it just feel mostly chaotic, all of the time? And just thinking about restricting / dieting sends you straight to the pantry searching for something to eat…
If this is where you are currently finding yourself, please know that you are not alone. This is more common than you might think, but because this situation often is filled with so much shame we don’t tend to talk about it much with others. I certainly never did when I was in the midst of my own struggles.
I used to think in the midst of my own struggles that this was something that only I experienced. Now that I sit on the other side of the table, helping people find their way to a peaceful relationship with food, eating and their bodies I know that this struggle is really common.
Anyhow, so let’s talk about how you CAN reconnect to your own hunger cues and honour them. Because here’s the thing, life gets so much easier when we live in a body and with a brain that is consistently and adequately nourished!
Sometimes when starting out in this journey of reclaiming body trust and trust in ourselves, it feels scary and overwhelming. You might say “I can’t possibly trust my body to tell me what too eat and how much! If I do that, I will never stop eating!!”.
I know that it might feel like that. And one of the main reasons that you can’t stop is because you are restricting (physically, mentally, emotionally or a combination).
There might also be a part of you that says “aah… it would feel so good to eat what I want when I want. What a relief.” A wise part of yourself that is tired of the on-off approach to food and eating. (Read more on giving yourself full permission to eat all foods here.)
Maybe at this point what you are noticing when tuning into your physical hunger signals it that you can only feel them when you are at an extreme, like “hangry”, shaky, pain in stomach, low energy.
Or perhaps you’re not noticing much at all?
That is fine. This is a practice. It means that we must keep asking the question “How hungry am I”? And to keep listening for the answer.
First there might be nothing. And then there might be a whisper, long before you get to the roar (that might be the one that you are familiar with).
Paying attention to hunger and eating in this attuned way, does of course not mean that we ONLY eat when we are hungry. Sometimes that’s not possible and if our hunger cues are a bit all over the place that can leave us stuck in this chaotic place.
The first step is to put some structured eating in place. (Not the same as rigid eating!)
Structured eating is more like a scaffolding whilst you build you attuned eating muscles and your body trust.
Structured eating looks like:
- Eating 3 meals a day + 1-2 snacks
- Eating every 3-5h and gaps no longer than 6h
- Eating a combination of fats / protein / carbohydrates with all of your main meals
Structured eating may need some forward planning too, making sure that you have food at home to cook and prepare meals and snacks. This may include making a menu plan of lunches and dinners (this helps take pressure of decision making when already hungry), having suitable snacks in your handbag / office / car / pantry.
After awhile of structured eating your subtle hunger cues might get a little louder and you are free to experiment with what it feels to meet that need in the moment, and less structure may be needed. However if having certain times and reminder helps you eat enough and regularly, there is nothing wrong with using this for as long or as much as is needed.
Was this helpful? Please feel free to leave a comment or send me an email.