Ep 216: How to stop night-time eating

The evenings are a problem time for eating for so many women. This episode will help you understand why this might be the case for you, why it's important to you to change this habit, and gives you tips for navigating those persistent urges successfully. Addressing this habit will change your experience of food and eating, as well as make a huge difference to your results. Don't forget that you deserve to feel the best you possibly can!Here's the hunger scale I mentioned:The Hunger ScaleThe hunger scale helps you reconnect with your body's natural cues.The goal is not to be perfect. The goal is to become aware.Use it to notice:When your body is asking for foodWhen you've had enoughWhen you're eating for reasons other than hunger-10 — Extremely HungryYou feel desperate for food. You may feel shaky, lightheaded, irritable or unable to focus.At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices.-8 — Very HungryStrong hunger signals are present. You are very aware you need food and are thinking about eating frequently. Hunger feels overpowering and like an emergency.-6 — HungryYou feel clear physical hunger. Where is food now? I must get food.-4 — Gently HungryYou can feel hunger building. You feel ready for food but you’re calm and able to choose what you want to eat. This is a great place to begin eating.-2 — Slightly HungryYou are starting to notice hunger cues. You could eat now, or wait a little while.0 — NeutralYou feel neither hungry nor full. Your body feels settled.+2/3 — SatisfiedYour physical hunger has gone. You feel comfortable in your clothes, nourished and energised. You could easily move on with your day with ENERGY.This is the place we’re aiming to stop.+4 — FullYou feel satisfied and aware that you have eaten. You are quite comfortable, but you may notice food sitting in your stomach and you feel less energised to do things.+6 — Quite FullYou feel heavier. You may feel less energised or comfortable and want to lean back, exhale and stay seated!+8 — Very FullYou feel uncomfortable. You have eaten beyond what your body needed.+10 — OverfullYou feel stuffed. Your body feels uncomfortable and you may regret continuing to eat.How To Use The Hunger ScaleBefore eating, ask:"Am I physically hungry?"During your meal, slow down and check in:"Has my hunger gone?"The aim is:Start eating around -4 Stop eating around +2/3 (if you get to +4 it's OK -- stay conscious!)Remember:You do not need to eat until you feel full.You need to eat until you feel satisfied.Hunger is not something to fear.Your body is designed to guide you and more food is always coming. The more you listen, the more you rebuild trust with yourself. ❤️