Let your hunger be your guide
As you begin to shift your focus away from calories as an external cue, it's important to tune into your body's internal weight control system. When you give your biology the right foods, you start to allow your body to let you know how much it needs. The key is to practice listening, and eating mindfully is a powerful tool to help you do this.
Tips on how to eat mindfully and listen to your biology:
1. Tune into your hunger
Eat when you are hungry, and stop when you are full. When you approach your meal, notice how the food feels in your body. Is your belly becoming pleasantly full? Are your bites slowing down?
2. Eat mindfully
Enjoy your meal without distractions, and pay full attention to your meal in front of you. Savor the textures, flavors, and smells.
3. Eat at a comfortable pace
Try to slow down and really enjoy your food. Give yourself time to check in with your body throughout your meal. It can take some time for your body to register that it's starting to feel full.
4. Help yourself to more when needed
If you are still feeling hungry after finishing your plate, help yourself to more of your high scoring foods. If you feel hungry between meals, help yourself to snacks with high scores. Your focus now is to nourish your biology right.
5. There's no pressure to finish your plate
If you find you are feeling full as you slow down and check-in with your body, feel free to save your plate for later. Notice the ingredients in your meal and their effects on your hunger and fullness. At your next meal, try taking a smaller portion to see if that satisfies you.