​How to Get In Tune with Hunger and Fullness

Hunger and fullness feel different for everyone, but the more we understand our own cues the more we can trust our bodies to tell us what we need. 

What, when, and how much we eat is determined by both internal and external factors. Responding to your body’s physiological hunger or fullness is an internal factor. External influences that impact eating habits include traditional meal times, food availability, others eating around you, packaging, plate shape and size, lighting, and smells.

Over time, the more we adapt to external cues the less in touch we are with physical cues. Learning to listen to physical hunger and fullness signals can lead to better weight control.
 
Physical Hunger Cues Can Include:

• A growling stomach
• Headaches
• Stomach pain
• Mood changes
• Changes in energy

 
Did you know: excessive or prolonged hunger and dieting is associated with decreased energy expenditure and weight gain?
 
To Better Listen to Your Fullness Cues:

• Remove distractions (tv, phone, etc.)
• Eat slowly – try to take a few moments between bites
• Practice leaving food on your plate when you no longer feel hungry (the presence of food is an external cue)

  
REFERENCES
Ciampolini M, Lovell-Smith D, Sifone M. Sustained self-regulation of energy intake. Loss of weight in overweight subjects. Maintenance of weight in normal-weight subjects. Nutr Metab (Lond). 2010;7:4. 
Outland L, Rust F. Why disrupt homeostasis? Reasons given for not eating when hungry and not stopping when full. Holist Nurs Pract. 2013;27(4):239-245. 
Wansink B, Sobal J. Mindless Eating: The 200 Daily Food Decisions We Overlook. Environment and Behavior. 2007; 39(1):106-123. 
Wansink B, Payne CR, Chandon P. Internal and external cues of meal cessation: the French paradox redux? Obesity (Silver Spring). 2007;15(12):2920-2924. 

By Alex Cauley, MS, MGH Dietetic Intern