The Key Question to Ask Yourself Before & After you Eat to Keep your Weight Loss in High Gear!
ask before after eating. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Kids are great at knowing how to eat when they’re hungry and stop when they’re full. What happens when you try to feed a baby that’s full? That’s right they will spit it out and turn their head. Even if it’s a favorite food!
Just know you are not alone!
As adults, we lose touch with this sensation. Survey’s conducted reveal that most adults can’t remember the last time they actually felt hungry. That is short of starvation!
Read more about a tool that will help you tune in more to your body’s hunger and fullness signals.
I just don’t have an appetite (ask before after eating)
Not having an appetite is the primary reason hunger cues get thrown off in out body.
The ability to feel hunger and fullness is a quality that we were born with.
Babies and little kids do not need to be told how much milk or food they need to consume to feel full; instead, when they are satisfied, they become disinterested in food and simply stop eating.
As we mature, this ability becomes blunted because we learn to ignore it, confuse it with thirst or forget it altogether. Then when you through in the dieting factor, it really throws our body signals off.
In a nutshell, our metabolism “goes to sleep” or in “hibernation” – nothing to do with age, sex or being pre- , menopausal or post. YIKES
Luckily, we can train ourselves to tune in to our ability to feel hunger and fullness again. Hence, wake up our metabolism!
One tool (on the mindfulness side) is the “Hunger Scale”, which will help you become more intentional about why you’re eating
The Hunger Scale (ask before after eating)
Imagine a meter ranging from 1–10, “1” being near empty, Energy levels are low, and productivity is down. You may feel shaky, and have poor concentration and mood swings.
“10” being Thanksgiving dinner type of full, where you ask yourself “Why did I eat so much?” and ready to go to sleep.
I will provide a reference point for you to begin to determine where you fall on the hunger scale before and after you eat a meal or snack.
The question to ask before and after you eat is…. (ask before after eating)
“Where should I fall on the hunger scale?”
Here are the ranges you want to avoid.
1 Empty (weak & light-headed) Signs: stomach acid churning (reason we feel nauseous)
2 Starving (very uncomfortable) Signs: feeling irritable & unable to concentrate
…
8 Stuffed (uncomfortable) Signs: feel stuffed & too full
9 Bloated Sign: Need to loosen clothes
10 Nauseous: Signs: Stuffed and need a nap
It is important to keep hunger between a 3 and 7 on the hunger scale in order to avoid unpleasant feelings, and that you do not feel out of control of your hunger.
3 Fairly Hungry (stomach begins rumble)
..
5 Neutral (comfortable) – More or less satisfied, but could eat a little more
6 Satisfied (Perfectly comfortable) – Practical side helps with learning this feeling…
7 Full (Satisfied) – Feel a little bit uncomfortable
So, how do you put all this to practice??? How do you begin creating some new eating habits before Christmas?
Wonder no more…
If you’ve been tweaking your intermittent fasting window, trying every new version of Keto, or thinking you need to shop exclusively at Trader Joe’s or Whole Foods to eat healthy… it’s time for a change! Especially if you’ve been trying for 3 months or longer without results.
As Einstein said, “Insanity is doing the same thing over and over and expecting different results. “So, if your current strategy hasn’t given you the results you deserve, why keep doing it?
Do you feel like you’ve tried every diet created? After trying all of these diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good. It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.
Sandra Recommends
The summer season is quickly approaching!
Are you ready to break out your shorts, tank tops, swimsuits???
Instead of going back to tweaking your intermittent fasting window or trying another version of Keto, it’s time for a fresh new approach!
It’s time to stop going at it alone and get the support you need to succeed at ditching unwanted pounds and to feel your best!
If you don’t quite feel ready after a long winter, I’ve got the perfect answer
This is what I’m hearing:
- people are not comfortable in their clothes,
- not happy with how they look,
- not comfortable with putting on a bathing suit.
If this is you, I’ve got you covered.
On May 6 I’m kicking off my FREE LIVE Challenge called:
During the challenge:
- 3 days of satisfying, easy to prepare meals/snacks
- 3 days of filling powerhouse breakfast smoothies to start your morning off strong
- 3 days of live training, from me, with a different topic each day as well as me coaching you through the challenge
- 3 days of accountability, group support, and hand holding
Come out of this challenge:
- More energized
- Less sugar cravings
- Feeling better
- Reviving up your metabolism
- Jump starting weight loss
Come out of this challenge on the right path to becoming the “BEST VERSION OF YOU”!
Amazing what the body is capable of is JUST THREE DAYS!!!
Registration is NOW OPEN, and you all are getting this link HOT OFF THE PRESS. Learn more and Grab your spot [CLICK-HERE]
******Challenges are more fun with a buddy! Invite a friend or family member*******
Share this link: actionchoies.com/SummerShapeUp
Another Sandra Recommends…
If you’re struggling with weight loss or confused/overwhelmed about what to eat… you’re in the right place!
I’ve got you covered!
Some benefits you will experience during this 5 day experience:
- A surge of energy that will last throughout the day without depending on sugar or caffeine (think 2-4pm typically crash n burn)
- The benefits of eating delicious and satisfying meals that will keep cravings at bay – even during those stressful parts of the day
- Waking up feeling refreshed and energized – ready to start the start off strong
- An added bonus is you’ll “Jump start Your Weight Loss & Boost Your Energy Levels”!
Click [HERE] to grab your free copy! ( www.ActionChoices.com/jumpstart )
Listen to the FB LIVE Replay for more insightful information on understanding your hunger scale.