Blinded this world—
how few see clearly!
Just as birds who've escaped
from a net are
few, few
are the people
who make it to heaven.
-Dhammapada 13, translated by Thanissaro Bhikkhu
Hunger Scale
Try tuning into your hunger so you'll know when to respond - and when to ignore. Our hunger scale, which ranges from 1 (extremely hungry) to 10 (extremely full) can help you clue in to when you should start and stop eating. Your best bet: pick up your fork when you are at a 3 or 4 and set it down at levels 6 or 7. Why? When you're too hungry (at levels 1 or 2), you'll probably eat quickly and overeat, as it takes about 20 minutes for your stomach to communicate with your brain that you've had enough! So try to avoid ever getting to that 1-2 range by planning healthy meals and snacks in advance. If you're still eating when you're above level 7, it's probably due to emotional factors.
1 - Starving, dizzy
2 - Ravenous
3 - Stomach pangs and growling
4 - Slightly hungry
5 - Neutral
6 - Satisfied
7 - Slightly full
8 - Feeling like I ate too much food
9 - Stuffed and uncomfortable
10 - Extreme nausea
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