Head Hunger: Coping with Your Triggers for Overeating part 8

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

FORBIDDEN FOOD SYNDROME: Although it's a popular topic of conversation, the mere discussion of dieting can trigger feelings of deprivation and cravings. Just thinking about restrictive dieting has been shown to increase food intake.

Strategy:  Decrease the amount of time you spend talking about food, weight and dieting. Depend on your physical hunger cues to let you know when it's time to eat.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 7

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

BIGGIE SIZE:  Restaurants often serve overly large portions to make their customers feel that they're getting value. 

Strategy:  Be prepared to have extra food wrapped up to go as soon as you feel satisfied or estimate how much you think you'll need and wrap up the rest even before you start eating. If you leave the food sitting in front of you, you'll be more likely to keep nibbling. Remind yourself that you'll get to enjoy that food again when you are hungry. You can also share an entrée or order an appetizer-sized portion.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 6

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

LOCATION, LOCATION, LOCATION: If you eat in front of T.V., in bed, or standing in the kitchen, you may have an urge to eat just from being in those places.

Strategy:  Try to eat only while sitting at a table. Make it a family rule to limit the eating to one or two rooms in the house. This will decrease triggers like T.V. and reading and help you focus on enjoying your food without distractions.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 5

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

MEDIA: Food is everywhere in television and magazines (ironically often right next to the articles about the latest wonder diet!) 

Strategy:  Get yourself a glass of water during commercials, avoid watching programs that focus on food and skip quickly over the food ads and recipes. Break the habit of eating while watching television—usually a mindless, high calorie activity.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 4

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

TEMPTING DISPLAYS: Seeing displays of food like candy or nuts in dishes and tempting foods when you open your cabinet or refrigerator can trigger you to want those foods.

Strategy:  Out of sight, out of mind. Don't use food as decorations or leave appetizing foods laying in plain view. Try putting tempting foods behind other foods in your cabinets and refrigerator. If a co-worker keeps food out, ask them to put it in a drawer instead.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 3

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

'TIS THE SEASON:  Be aware of your seasonal and weather related cues for eating. Holidays can be especially difficult because of all of the social ties to certain foods and even certain people. Many of the foods you eat during this time may seem "special" and therefore, harder to eat in sensible quantities.

Strategy:  These occasions repeat themselves year after year so you can anticipate what typically occurs and create a plan for dealing with your triggers. Make it a point to really listen to your body instead of the external cues when making your food choices. Also keep in mind that special foods will be even more special when you eat them mindfully when you're hungry, focusing on the appearance and flavors of the food, the ambiance, the other people and the reason you are all together.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 2

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

HIGH RISK TIMES: Many people have times of the day that are high risk for overeating. For example, you may experience a late afternoon energy slump or a tendency to munch when you come home from work to transition into your evening.


Strategy:  Know when you're most at risk and develop an alternate strategy. For example, create a Recharge Ritual or Transition Time that helps you relax or unwind. Save a favorite magazine or book to read, call a friend or walk your dog instead.

You can also print a one-page handout, "101 Things To Do Besides Eat." Just highlight the activities that appeal to you and add some of your own. Keep your list (and any necessary supplies) handy and make a commitment to try one before eating simply out of habit.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

Head Hunger: Coping with Your Triggers for Overeating part 1

By Michelle May, M.D.
http://www.AmIHungry.com

Why am I hungry all the time?

If you find yourself thinking, "Why am I hungry all the time?" you may be confusing "head hunger" with "body hunger." If you're someone who's sensitive to food cues, weight management will be challenging until you are able to recognize the overeating triggers in your environment and break the associations that lead you to overeat simply out of habit.

Let's take a look at just a few of the common overeating triggers and strategies for coping more effectively with head hunger.

BY THE CLOCK: Society programs us to follow a schedule, so like Pavlov's dog, you may have learned to salivate when the bell rings. The reality is that it's more convenient to eat at certain times than others so it takes effort to listen to your hunger cues.

Strategy: Though it's challenging to change this routine, you can adapt it to fit your own needs. Learn to pace yourself by observing your natural hunger rhythms. You'll probably notice that you get hungry every 3-6 hours depending on what and how much you ate last. Keep a healthy snack handy to satisfy hunger that doesn't conform to mealtimes. If you're consistently tempted to snack right before a meal, move your mealtime up. And remember, if you're only a little bit hungry, you don't need to eat a whole plateful just because it is mealtime.

So if you've wondered, "Why am I hungry all the time?" it's time to develop new strategies. By learning to recognize and decrease your overeating triggers, distracting yourself and coping effectively with head hunger, you'll soon break free from old habits. You'll find yourself eating less, feeling more satisfied and more fulfilled. 

Discover what you need to know to change your destructive patterns for good in these nine "easy-to-read over a cup of coffee" e-book chapters from I'm NOT Hungry - What Now?
 

Michelle May, M.D. is a recovered yoyo dieter and the award winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle (download the first chapter free). She conducts corporate workshops and speaks throughout the country on mindful eating and vibrant living.

  
 

Home | Affiliate Program | Contact Us | Privacy Policy | Sitemap

The Hunger Scale

This tool will help you avoid eating mindlessly. The more in touch you are with your hunger, the less you need to count calories.

 

First, decide how you're feeling:

10: Stuffed. You are so full you feel nauseous.

9: Very uncomfortably full. You need to loosen your clothes.

8: Uncomfortably full. You feel bloated.

7: Full. A little bit uncomfortable.

6: Perfectly comfortable. You feel satisfied.

5: Comfortable. You're more or less satisfied, but could eat a little more.

4: Slightly uncomfortable. You're just beginning to feel signs of hunger.

3: Uncomfortably hungry. Your stomach is rumbling.

2: Very uncomfortable. You feel irritable and unable to concentrate.

1: Weak and light-headed. Your stomach acid is churning.

You should eat only when you're feeling 1, 2 or 3.

Put your fork down at 5 or 6 and wait until the next scheduled meal or snack.

If you're trying to lose weight, stop at 5, the point at which you're eating a little less than your body is burning.