Strategy to Prevent Overeating


Do you sometimes eat when you’re not truly hungry? Or continue eating after you feel full? If so, you may benefit from using the hunger-fullness scale below. It’s a simple way to stop yourself from overeating, or grazing when you don’t actually need food. On days you exercise, it will also help make sure you don’t eat too much before or after your workouts. How to use it:

  • Before your meal, assess your hunger level to make sure you’re actually hungry.

  • During your meal, pause a couple times and ask yourself how full you are.

  • Aim to stop eating when you’re at a 6 or 7.

  • In general, you want to stay between 4 and 7. As in, try not to let yourself get too hungry or too stuffed.


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