For those who are using the Waitplate System and even for those who are not, one very important aid in weight management and re-balancing is to rate your hunger while you are eating. Sometimes called your ‘hunger quotient’, this helpful tactic encourages eating behaviour awareness. It could be argued that constantly rating how sated you are, brings attention to eating, which may in itself lead to weight loss.
Before you start your next meal sit down with a pen and paper. Write down a number between 1 and 10 that best rates how hungry you feel. Number 1 being extremely hungry and 10 being comfortably full.
Now as you commence your meal be truly mindful of all the aromas, textures and individual flavours with each bite. Chew slowly and deliberately. Pay full attention to this process. You may need to practice this a few times. One chew per second is perfect. Make sure each bite of food is completely liquefied before you swallow it. This will ensure that your mouthful will be partially digested even before you swallow and the optimal amount of nutrients extracted. Continue in this manner for a couple of minutes then cease eating. Put your cutlery down, take a breath and a small sip of water. Wait for a minute and then rate your hunger again. (After you begin eating, it will take around 18- 20 minutes for the food to work its way into your blood stream, altering hormone and sugar levels. So if you complete a full meal in less than 15 minutes you may still be hungry.)
So after you have rated your hunger again, is your hunger subsiding? Continue in this same manner until you rate your level of fullness (or satiety) up around 7 or 8, then stop. By eating until you are only 80% full will result in increased energy as your digestive system doesn’t have to work so hard. Less food in your system will result in weight re-balancing and a healthy digestive tract. Try It!