Tips for listening to your body’s hunger cues

Have you been listening to your body’s hunger cues?  Here are some practical tips to help you improve your ability to tune in to your body and identify what it’s telling you.

Practice mindful eating

Mindful eating helps you become more in tune with your body's natural hunger and fullness cues, prevents you from overeating, and may improve your relationship with food.

Focus on the tastes, textures, and aromas of your food when eating. Avoid distractions like using your phone or doing work at the same time as eating, and try to create a quiet and peaceful environment during meals and snacks.

Keep a food journal

Some individuals find it helpful to track what they have been eating and drinking in a journal. The purpose is to identify trends, including foods that are satisfying (physically and emotionally) and which don’t agree with your digestive system.

You can use a specifically made food journal or create your own using a general diary or notebook. In addition to writing down what you eat and drink, consider recording the times of your meals and snacks, whether you were experiencing any cravings before or after eating, and your emotions during and after eating.

Identify emotional eating triggers

Recognize your emotional eating triggers by paying attention to which foods cause you to feel worse or better,  either physically or mentally. When reaching for food, ask yourself if you're truly hungry or if there's an emotional need driving the desire to eat. Try finding alternative ways to address your emotional needs, including connecting with friends and family, engaging in an enjoyable activity or even heading out for a walk.