Figuring out satiety cues involves trial and error. The level and intensity of hunger can vary, as can knowing what foods/amounts will satisfy hunger. How the body responds to food is going to be different for everyone. It can also be different at different times of the day.
As I mentioned above, consider children. Kids generally push food away when they’re content. And they know when they don’t like something. Intuitive/mindful eating is about tapping back into that wisdom.
Be aware of how you feel physically, mentally, and emotionally. For example:
Physically
- Is your stomach growling?
- Do you have a headache
- Are you feeling shaky or irritable?
- Do you feel “stuffed”?
Mentally
- Are you thinking, “I want to eat this” or “I need to eat this”?
- Are you aware of what you are eating or are you just plowing in the food while you do something else?
- If your eating routine is disrupted, are you upset because it’s a change in habit, or because you’re genuinely hungry?
Emotionally
- Are you anxious or stressed?
- Are you happy or sad?
