Live Better – Eat When Hungry, Stop When Full

This page is part of Live Better Health Coaching. Find out about Live Better by clicking here.

Before you start…

Make sure you have a pen and paper handy. You will be asked to complete simple, written tasks as you go along.

Allow time to work through the whole topic, preferably without distractions – 30 minutes should be plenty.

Watch the video

For your convenience, you can watch a short video covering the topic below.

The Problem

Here are the main problems you will try to solve this week.

The Problem
Writing Task
  • Which of these problems ring true with you or not?
  • How aware of you of your hunger levels?
  • How frequently do you eat when you are not hungry at all? (Use you food diary to help track this).

A Solution

Here is an overall solution for the problems you face. Make sure you understand the general idea of how you are going to solve things.

A Solution
Writing Task
  • List how this possible solution may or may not work for you.
  • How and when you can use this scale to increase your awareness of your hunger levels?

Your Action

Here is the detailed Action Plan you can follow, like a recipe, to solve the problem.

Your Action
Writing Task
  • Re-write Your Action above, but customising it to your personal situation.
  • List the barriers to you successfully completing Your Action this week (eg – what events, situations, people etc could get in your way?)
  • List the ways that Your Action can be made easier to achieve this week (eg – what tools, tactics, people etc can help you overcome your barriers?)

Now do it

Now you have your Action Plan in place for the coming week, make sure you actually do it! Don’t let yourself get distracted or nudged off course.

If you complete the Homework Form to log Your Action, you will receive reminders throughout the week to help you stay on track.

Remember, you are worth the effort you will put into this…

Top Tips

To change your approach to your eating:

  • Practise using The Hunger Scale – the first time it will feel strange, the second time will be better…
  • Prioritise time to eat, without distractions.
  • Start with smaller servings, go back for seconds, if you are still hungry.
  • Slow your eating down!
  • Pay attention as you are eating – how is your hunger level changing?

Use your food diary to help you track how your hunger levels change as you are eating so you can adjust portion sizes accordingly.

Tools to help

Download The Hunger Scale from the Resources and stick it on the fridge!

Planning your meals for the next 7 days

Homework Form – if you complete this online you will receive reminders to help you throughout the week.

Review Form – complete your review online before you attend the Review Coaching Session so you are prepared for the session.

Continue your food and exercise diary – these will form a valuable source of data for you as you progress.

Frequently Asked Questions

How accurate does the hunger scale need to be to be beneficial?

The Hunger Scale is one tool you can try to help you be moew aware of whether you are actually hungry (or not) before you start eating. You determine what each of the numbers mean for you, for example, my number 4 might be your number 2.

Over time you will get more used to the hunger cues and listening to your body.

Remember, this isn’t about being perfect. If you get better at recognising when you are beginning to feel hungry and when you are feeling full, well, that is better.

The aim is to not let yourself get so hungry that you reach for any food to eat quickly, and not eating so much at meal times that you feel sick.