Test the intensity of your hunger

Though it may seem restrictive and unnatural, getting yourself to recognize the different levels of hunger is nevertheless an important and effective step. It familiarizes our mind and body with the role of food, helps us recognise the pleasure food gives us, as well as recognise the signals of satiety. By practising these exercises several times a week, the perception of sensations gradually improves.

The first exercise:

This requires repetition, at least four days in a row, in order to really “discover” your hunger. It is best to do it in the morning because “emotional” food cravings that blur the lines are not as prominent at that time. Start by skipping breakfast and only taking a hot drink, with or without sugar.

In the morning, watch for the onset of hunger pangs. Then observe how the sensations of hunger change and push forward your lunch hour from one day to the next. When hunger occurs, focus on your physical (fatigue, stomach pain, headache…) and emotional (anxiety, aggression, fear, indifference…) feelings.

The second exercise:

It was created in Brides-les-Bains (a spa specialising in overweight problems) with the help of the Task Force on Obesity and overweight (GROS), helping to reflect upon his feelings of hunger at the beginning and at the end of the meal. Charted on a scale of 1 to 10 are your hunger levels (“not hungry” to “starving”), your feeling of comfort (“bearable” to “unbearable”), your desire to eat the dish (“no desire” to “huge desire”), while also taking into account your physical sensations (hollow stomach, salivation, dizziness, nausea, fatigue…).

Next, at the table, divide your plate into six portions. After consuming the first portion, refill each column stating your current “level of hunger”, “level of comfort” and “desire to eat”, adding in another column, listing from 1 to 10, the pleasure derived from food. In addition, specify whether or not you want to switch to another food. Keep doing so for the second, third and so on, until the last portion.

 

Other exercises validated by Dr. Zermati are available at www.linecoaching.com (payable).

Discover the rest of our report “Learn to eat again”:

What is real hunger like?

Neutralising compulsive hunger

Rica Étienne