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
THE HUNGERSCALE
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!