This week the focus is on feeling your fullness. Much like we began by relearning what hunger felt like and measuring that on a subjective scale, we’re going to shift the focus towards relearning what comfortable hunger feels like. This is probably going to be the hardest lesson to learn from this whole course, especially if you’re part of the clean plate club and just habitually finish all the food in front of you, or routinely eat past comfortable fullness. Sure you know what stuffed feels like, but how about gentle fullness, neither hungry nor full, just pleasantly content and satisfied? How often do you feel like that after you eat. This will be almost impossible to do if you haven’t made peace with foods. If you don’t truly trust and believe you have unconditional permission to eat, how will you ever be able to push that food away when you have finished eating it? This is a tough concept to get, so go easy on yourself.
Homework: Use the hunger discovery scale (or use the hunger & satisfaction wheel in your workbook) to help you identify your fullness and write in your Intuitive Eating Journal – along with your hunger level, and any judgements you’re still having around food. Again, this is going to be challenging so don’t freak out if you don’t get it instantly; it takes time to reacquaint yourself with these feelings. Good luck everyone.
Mindful (or undistracted) eating, can be a game changer in terms of changing the eating experience, allowing us to really connect with the food we’re eating, and our bodies. I did a podcast on this here, and below there’s a video to help you do a mindful eating meditation.
Read: I’d also really recommend reading this article by Kelsey Miller about mindful eating.