Are You Hungry?

By Dr. Madelyn Fernstrom

When it comes to weight control, you’d think a question as direct as “Are you hungry?” would be an easy one to answer. But in the real world, it’s not so easy.

One way to start thinking about this complicated question, is to think about the flip side of it. Are you content? It’s actually a lot easier to think in terms of “having enough” to be satisfied, compared to figuring out if it’s true hunger driving you to eat.

How about a focus on recognizing “contentment” instead of hunger? I have a simple method of how to do this. It’s called “look for level 2.” And here’s how.

I like to think of 3 levels of fullness – like Goldilocks and the 3 Bears’ approach to the porridge. Most of us eat to what I call “level 3” of fullness – until we are stuffed. How many times have you eaten to the point of feeling “you’re going to burst?” Level 3 (too much) means you are physically unable to ingest any more food. Level 1 (too little) is just enough food so your stomach isn’t growling, but you’re still actively hungry and not content. Level 2 (just right) means that you are content and satisfied, but you could eat more. That’s the new end point you must accept in order to lose weight and keep it off.

Now here’s the challenge – choosing to listen to that signal of level 2. To avoid deprivation, you need to assure yourself that there is always more food later. That answers the question we all fear when we stop at contentment – what if I’m hungry later? The answer: I’ll eat again later.

Following this rule of level 2, you’ll find that it will take far fewer calories to satisfy, for either a meal or a snack, when make your endpoint “contentment” (level 2), rather than being “stuffed” (level 3).

It takes some practice, but you’ll be able to master this within 2-3 weeks, the time it typically takes for form and sustain a new habit. I hope you’ll consider this for your own weight loss toolbox!

What other ways to you have to evaluate hunger and fullness? Let me know!