Intuitive eating in 3 steps: How to realize early when you are full?

“Some people have forgotten how to sense their body’s hunger signals,” says Fiechtl. Feeling hungry means not only distinguishing between “I’m not hungry” and “I am hungry” but also paying attention to intermediate categories. “The body gradually runs out of nutrients and therefore the intensity of hunger gradually increases,” says the expert. Therefore, you should ask yourself these questions: How hungry am I right now? Do I feel a slight rumbling in my stomach, or does it feel like there’s already a hole in my stomach? Can I no longer concentrate or am I irritable? From here you can determine how much food you need right now. It takes practice, but over time, you can gradually become more aware of your body’s hunger signals, Fiechtl says.

According to Fiechtl, many people not only forget how to feel hungry, but also often do not know what the difference is between “being full” and “being full.” “Being full means the body is getting all the nutrients it needs,” says the expert. This can be recognized by a pleasant, energetic state. “When your stomach gets tense, you are tired or sluggish, you are full.”

Fiechtl adds that feeling full says nothing about how nutrient-rich a meal is. “You can eat a bag of chips and feel full, but you won’t be full.” The expert says you should try to feel what truly satisfies you. Taking short breaks while eating will help you feel full. The more variety you eat, the more full and satiated you will feel. “This means that your eating behavior stabilizes in the long term and you no longer experience constant cravings.”

“If you focus on taste while eating, the risk of eating when you’re hungry is reduced,” says Fiechtl. You will notice that your taste buds become less sensitive. For example, they get used to the taste of chocolate and become overstimulated, so that the fifth piece of chocolate no longer tastes as intense as the first. It’s easier to finish a snack or meal if you remember that the intense flavor won’t return for a moment.