“Learning (or, I should say, relearning) how to listen and respond to your body's hunger and satiety cues is an invaluable key to nourishing yourself well and avoiding overeating, writes Ellie Krieger in an article published in The Washington Post.
How to evaluate your hunger
Ellie explains she developed a simple tool, called the Hunger Continuum, to help people determine how hungry they really are.
“All it requires is that you stop, check in with yourself, and assign a number to how hungry or satisfied you are on a scale of 1 to 10, where 1 is "famished," 10 is "painfully stuffed" and 5 is a neutral point of balance.”
She recommends eating when your genuine hunger level is at around a 3, “letting your appetite build a little past those first stirrings of hunger but satisfying it before you become ravenous.”
Know when to stop eating
That said, knowing when to stop eating is just as important.
Ellie says to eat "slowly, savouring each bite, to give your stomach a chance to tell your brain it has had enough."