{"id":9494,"date":"2023-12-17T07:23:33","date_gmt":"2023-12-17T00:23:33","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9494"},"modified":"2023-12-17T07:23:33","modified_gmt":"2023-12-17T00:23:33","slug":"4-tips-to-make-recognizing-hunger-cues-easier","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9494","title":{"rendered":"4 Tips To Make Recognizing Hunger Cues Easier"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>CYMI or need a quick refresher, <a href=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\">intuitive eating<\/a> is an evidence-based framework and non-diet approach to food. In short, it\u2019s \u201ca way of eating without judgment, just curiosity,\u201d dietitian <a href=\"https:\/\/tracynutrition.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/tracynutrition.com\/\">Tracy Lockwood Beckerman<\/a> <a href=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-is-intuitive-eating\/\">previously told <em>Well+Good<\/em><\/a>.<\/div>\n<p>While <a href=\"https:\/\/www.wellandgood.com\/intuitive-eating-mood\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/intuitive-eating-mood\/\">intuitive eating has 10 principles<\/a>, one of the main understandings, generally, is listening to your body\u2014aka, recognizing hunger cues, as well as fullness cues, eating when you\u2019re hungry, making peace with food, and <a href=\"https:\/\/www.wellandgood.com\/lifestyle-changes-diet-culture\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/lifestyle-changes-diet-culture\/\">rejecting diet culture<\/a>, that sort of thing.<\/p>\n<p>But for various reasons (which we\u2019ll dive into below), many folks report not being able to <a href=\"https:\/\/www.wellandgood.com\/am-i-hungry\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/am-i-hungry\/\">tell when they&#8217;re hungry<\/a> and full. When your body doesn\u2019t let you know when to eat, and the only other framework you have to go off of is diet culture (no thank you!), what do you do?<\/p>\n<h2>Why you may struggle with recognizing hunger cues<\/h2>\n<p>First, an important disclaimer: \u201cI think it\u2019s important to acknowledge that we are all different,\u201d says <a href=\"https:\/\/www.lutzandalexander.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.lutzandalexander.com\/\">Anna Lutz, MPH, RD, LDN, CEDRD-S<\/a>, a dietitian with <a href=\"https:\/\/lutzandalexander.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lutzandalexander.com\/\">Lutz, Alexander &amp; Associates Nutrition Therapy<\/a>. \u201cWe may all feel and respond to our hunger and [satiety] cues differently, and there is not a wrong or right way to feel them or respond (as <a href=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/diet-culture-lies\/\">diet culture wants us to believe<\/a>).\u201d<\/p>\n<p>Keeping that in mind, one major reason for not recognizing hunger cues is a past history of <a href=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/challenge-food-rules\/\">dieting, restricting<\/a>, or <a href=\"https:\/\/www.wellandgood.com\/eating-disorder-resources\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-disorder-resources\/\">an eating disorder<\/a>. \u201cI work with individuals with eating disorders, and it is common if someone has one, their hunger\/fullness cues are either not there or difficult to feel,\u201d Lutz says. Other possibilities, Lutz adds, include trauma, food insecurity, certain illnesses, and medications.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/recognizing-hunger-cues\/\" current-title=\"Have \u2018Off\u2019 Hunger Cues? Here\u2019s What To Do If Intuitive Eating Doesn\u2019t Work for You\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/09\/GettyImages-1724569527-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-16\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/recognizing-hunger-cues\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/recognizing-hunger-cues\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/recognizing-hunger-cues\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>The beginning stages of those cues can be especially tricky. \u201cFor many people, they may find themselves attuned to the more extreme feelings of hunger and fullness, like being really, really hungry or \u2018Thanksgiving\u2019-full,\u201d adds <a href=\"https:\/\/thewellful.com\/about\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thewellful.com\/about\/\">Brenna O\u2019Malley, RD<\/a>, a non-diet dietitian and owner of the private practice <a href=\"https:\/\/thewellful.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/thewellful.com\/\">The Wellful<\/a>. So, she works with clients on noticing the feelings in between those extremes to avoid that discomfort.<\/p>\n<h2>What dietitians advise in those situations<\/h2>\n<h3>Eat enough, regularly<\/h3>\n<p>To start, Lutz would be curious about how much you\u2019re eating. She says <a href=\"https:\/\/www.wellandgood.com\/benefits-of-carbs\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/benefits-of-carbs\/\">undereating can contribute<\/a> to not feeling the signals. \u201cAn individual who <a href=\"https:\/\/www.wellandgood.com\/signs-not-eating-enough\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-not-eating-enough\/\">isn\u2019t eating enough food<\/a> will experience a <a href=\"https:\/\/www.wellandgood.com\/eating-disorders-affect-digestion\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/eating-disorders-affect-digestion\/\">slowed gastrointestinal tract<\/a>,\u201d she explains. \u201cOften, eating an adequate intake is a first step to feeling hunger\/fullness again.\u201d<\/p>\n<p>Eating regularly\u2014not just at mealtimes\u2014is crucial, too. O\u2019Malley recommends eating every three to four hours as a starting point. (Set alarms if you need to.)<\/p>\n<p>\u201cWe know that bodies generally do well when we eat consistently\u2014without long gaps between meals\u2014throughout the day,\u201d she says. \u201cEating regular meals and snacks is a first step in reestablishing hunger cues: It helps establish body trust that you will give your body food throughout the day.\u201d<\/p>\n<p>Need snack ideas? We wholeheartedly suggest <a href=\"https:\/\/www.wellandgood.com\/peanut-butter-banana-bread\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/peanut-butter-banana-bread\/\">these protein-packed peanut butter banana bread breakfast bars<\/a> (say that three times fast) and <a href=\"https:\/\/www.wellandgood.com\/pre-workout-snacks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pre-workout-snacks\/\">pre-workout snacks<\/a> (even if you aren\u2019t about to hit the gym). Also, don\u2019t forget about <a href=\"https:\/\/www.wellandgood.com\/front-loading-breakfast\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/front-loading-breakfast\/\">the importance of a hearty breakfast<\/a>.<\/p>\n<h3>Don\u2019t dismiss any cues you notice<\/h3>\n<p>Between diet culture\u2019s messages and busy workdays, it\u2019s tempting to just tell yourself you\u2019ll eat later or question if you\u2019re <em>really<\/em> hungry. But O\u2019Malley says it\u2019s best to listen to hunger signals, no questions asked, and notice how you feel after.<\/p>\n<p>\u201cSometimes, especially when we are unfamiliar with our cues, it can be confusing to know exactly what our body is telling us,\u201d she explains. \u201cBut allowing yourself to have something to eat, and [seeing] how you feel after gives you more information about your own body\u2019s cues.\u201d<\/p>\n<p>On that note, remember that hunger cues can show up in a variety of ways, not just \u201ca grumbling stomach.\u201d For example, feeling irritable, fatigued, unfocused, and weak are other <a href=\"https:\/\/www.livestrong.com\/article\/13773010-hunger-signs\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.livestrong.com\/article\/13773010-hunger-signs\/\">examples of hunger signs<\/a> that merely scratch the surface.<\/p>\n<h3>Use a hunger\/fullness scale<\/h3>\n<p>Lutz also recommends people practice rating <a href=\"https:\/\/www.wellandgood.com\/am-i-hungry\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/am-i-hungry\/\">how hungry or full they are, using a scale<\/a>. \u201cDiets tell us to ignore our body\u2019s sensations, and we have to get back in the practice of asking ourselves and responding,\u201d she says, explaining it\u2019s like using a muscle you haven\u2019t used in a while.<\/p>\n<h3>See a non-diet professional<\/h3>\n<p>Last but not least, seeing a trauma-informed, non-diet dietitian and therapist, if possible, is a smart idea. Check out <a href=\"https:\/\/openpathcollective.org\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/openpathcollective.org\/\">Open Path Collective<\/a> for more affordable therapists, and the <a href=\"https:\/\/www.intuitiveeating.org\/certified-counselors\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.intuitiveeating.org\/certified-counselors\/\">intuitive eating counselor directory<\/a> for dietitians.<\/p>\n<p>Lutz especially recommends this to folks who have trauma or have experienced food insecurity so they can work toward somatic healing, referring to the therapeutic approach that integrates the mind and body, utilizing physical sensations and movements to address and release emotional and psychological distress. \u201cAs someone feels safer in their body, they may be able to hear\/feel those sensations more,\u201d she explains.<\/p>\n<p>Recognizing hunger cues can be challenging for various reasons, and it&#8217;s essential to acknowledge the individuality of these experiences. Listening to hunger signals without questioning or dismissing them, exploring different manifestations of hunger cues beyond a grumbling stomach, and using a hunger\/fullness scale are recommended practices to reconnect with the body&#8217;s natural cues. Additionally, seeking support from non-diet nutrition professionals can also help you build a stronger mind-body connection between you and your hunger cues.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>ICYMI or need a quick refresher, intuitive eating is an evidence-based framework and non-diet approach to food. In short, it\u2019s \u201ca way of eating without judgment, just curiosity,\u201d dietitian Tracy Lockwood Beckerman previously told Well+Good. While intuitive eating has 10 principles, one of the main understandings, generally, is listening to your body\u2014aka, recognizing hunger cues, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9494","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9494"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9494\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9495"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}