• Bernadine Otto

7 Ways To Eat When You are Hungry And Stop When You Are Full

I still have to ask myself this question: "Are you really hungry"?

  • Make sure your hunger is not dehydration, before you eat drink a glass of water.

  • Wait 10 minutes and see if you are really hungry. See Hunger scale.

  • Watch the clock to calculate when was the last time you had something to eat. 4-6 hours in between meals is good.

  • Eat mindfully, when you feel you had enough stop eating. Try to discover what feelings prompt your emotional eating. Uncover your feelings by tuning into psychical sensation of emotion- Weight in chest – sadness- Tension in shoulders + neck – anger- Feeling energetic – happiness

  • When adding food to your plate, practice portion control, size that fits into the palm of your hand.

  • Don't stick gum, a lollipop or a mint into your mouth to satisfy your hunger, go with healthy foods that satisfies you.

  • Keep a food journal and track down what you eat every day and when.

And last of all listen to your body. You are the only person that knows your body the


  • I am good – you feel 100% satisfied

  • I feel ok but I need to eat soon – you feel a little less than satisfied but you are still ok. You are not yet hungry.

  • I am hungry – You are starting to think about food and it feels like you might need to eat soon

  • I am really hungry now – You are feeling the physical hunger now; your tummy is growling and you start to feel a bit anxious now

  • Ok I really got to eat right now – you feel irritable and unable to concentrate. You may even feel nauseous.

  • I am desperate – you are tired and you have a headache, you need to eat or you are going to make trouble

  • I am a bit to good – you are starting to feel uncomfortable, you know you shouldn’t eat more but you do anyway

  • I feel uncomfortable – this is where you unbutton your pants and start wishing you hadn’t had those last few bites

  • I ate to much – you feel tired, bloated and stuffed.

  • I don’t feel good – you swear you will never eat again.

Tapping on having control over food

We will first tap on the negative

Karate Chop- Even though I do not feel like I have control over what I eat I love, respect and accept myself x3

Eye brow- All this stress around food

Side of Eye- I want to eat better

Under Eye- I do not want to deprive myself

Under Nose- I do not trust myself

Chin- I need this food

Collar bone- I have to keep eating when I am not hungry

Under arm- Because I need a break

Top of head- I need to escape

Eye brow- I need this food

Side of Eye- Food has been such a comfort to me

Under Eye- Food is always there for me

Under Nose- I am not willing to let go of these unhealthy habits

Chin- These intense cravings

Collar bone- This inner battle with myself

Under arm- I do not want to eat a certain way

Top of head- But I do not want to deprive myself

Eye brow- Maybe there is another way out

Side of Eye- Maybe I can still enjoy food without feeling guilty

Under Eye- Maybe I can feel calm before I reach for food

Tapping on the positive

Eye brow- I choose to feel calm and centered now

Side of eye- I find healthy ways to nurture myself

Under eye- I trust myself around food

Under Nose- I am in tune with my body

Chin- My body has been under so much stress

Collarbone- This overeating is only draining myself and my body

Under Arm- I can trust myself

Top of head- I trust myself

Eye Brow- I am kind to my body

Side of Eye- I choose foods that nourish my body

Under eye- I find the pleasure in healthy food

Under Nose- They feel good to my body and soul

Chin- I take deep breaths before I begin to eat

Collarbone- I am present and in control

Under arm- I enjoy my food

Top of head- I know when I am full

Eye brow- I can be easy on myself

Side of eye- This feels so good

Under eye- I am in control

Under nose- I trust myself around food

Chin- I love myself and my body

Take a deep breathe in and out!

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2295 Fox Sedge Way

West Chester



Bernadine Otto
EFT Practitioner 
Managing Editor of The Live Love and Eat Magazine
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Transformational Nutrition Coach & EFT Practitioner & Editor of The Live, Love and Eat Magazine

Copyright Bernadine’s The Body Shrink, Inc. All Rights Reserved.

Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care professional and is not intended as medical advice. Bernadine’s The Body Shrink, its officers, affiliates, employees and Bernadine encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional. The entire contents of this document are based upon the opinions of Bernadine Otto, unless otherwise noted.

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