Great Information!

I got this from the Bariatric Support Centers International Newsletter. I thought we could all use the information! Tips on Recognizing Hunger and Accommodating the True Need for Food by Jenean Hall People who struggle with excess weight often have difficulty identifying the difference between physiological hunger and psychological hunger. It is important for people who have had WLS to understand the difference between these two types of hunger and recognize if this is a problem for them personally. Let's take a look at the two types of hunger and suggest a simple way (by using the Hunger and Satiety Rating Scale) to identify what type of hunger you are experiencing and when it is really time to eat. Physiological hunger occurs two to four hours after your last meal. Symptoms include an empty or rumbling feeling in your stomach, a headache, or lightheadedness. This type of hunger is your body's way of telling you it is time to eat more food. Psychological hunger occurs at any time and has no physical symptoms. Obsessing about food, emotional situations, certain personal triggers, or food cravings may cause you to think that you are hungry when you're really not. To assist you to recognize which type of hunger you're feeling, seriously think about this little Hunger-Satiety Rating Scale. 10 = Stuffed to the point of feeling sick 9 = Very uncomfortably full, need to loosen your belt 8 = Uncomfortably full, feel stuffed 7 = Very full, feel as if you have overeaten Satiety 6 = Comfortably full, satisfied 5 = Comfortable, neither hungry nor full Neutral 4 = Beginning signals of hunger Hungry 3 = Hungry, ready to eat 2 = Very hungry, unable to concentrate 1 = Starving, dizzy, irritable Where do your habits fit into this scale? If you are waiting to eat until you are "starving", irritable, or unable to concentrate, you will likely eat beyond a comfortable feeling of fullness just to get rid of those bad physical feelings. Pay close attention; start eating when you have early signals of hunger (level 4) and stop eating when you are comfortably full (level 6). Keep a written record of your feelings of hunger, using this scale. This will help you to recognize if you are waiting too long to eat, or eating beyond a comfortable, satisfied level. Record what and how much you are eating - when you are too hungry versus the times you are just beginning to feel hunger. This exercise will assist you to adjust your eating schedule to accommodate your true need for food.

I know for myself, I will eat at some point between #1-4 and even sometimes at 5. I know that I will often eat to the point of #7-8. This was good for me to see. I need to start stopping more frequently at #6.

Michelle, thanks for the info...I need to take notice...and really evaluate, especially being the food addict that I am.

Thanks Michelle, that's good info. I need to focus on how I'm feeling more. I think that will help me eliminate some unnecessary snacking! ~Wanda

Excellent info. Since I had a tendency to be hypoglycemia early in life and then was on insulin for 5 years which leans you towards hypoglcema if you don't eat regularly...I eat more by the clock then by hunger. I have a schedule and try my best to stick to it. That being said, I am comfortable saying that in general...I eat when I'm a 4. Believe me...when I get to a 1-2 or even 3...you know it and it ISN'T pretty at all. I get short tempered and cranky. Everyone knows it is time to "Feed Kathy". As for eating when I'm above a 4. Of course, I've done more than my share of that in my life and into the 10 range too. I have done better with this over the years which I'm proud of. I did have a bit of trolling going on last week and the week before. Not sure what was going on but I was in snacking mode. Not sure if it was the winter blues and blahs or boredom but there were definitely too many SF treats going into this body. I didn't harm myself or make myself sick but it showed that old behaviors lurk close to the surface. Things seem more on track now which I'm pleased with. Thanks for the info and thoughts, Michelle! Kathy