Practising self- compassion through honouring our hunger and fullness cues

Following any diet plan, cutting out whole food groups or restricting our intake will disrupt our hunger and fullness cues. Hunger and fullness are on a spectrum, and we can be anywhere on that spectrum throughout the day.  So, we need to regularly check in on how we are feeling, as this will help prevent us from getting starving hunger or over full.

Self- compassion and body respect means listening to internal hunger cues and fuelling our bodies regularly. We can practice body awareness and learn strategies to respect and honour those cues. 

We can start by actively identifying what hunger and fullness feels like for us. Give yourself the time and space to sit still and associate with your body and feel the physical sensations of hunger and fullness.

Tuning into your hunger cues

• How does being hungry effect your emotions?  Do you get moody, grumpy or snappy?

• Does your belly feel empty or hollow?

• Do you feel fuzzy or lightheaded? Is it harder to concentrate or focus?

• Does being hungry affect other parts of your body? Do you feel tired or lethargic?

Tuning into your fullness cues

• How does full feel in your belly? 

• How does full feel in other parts of your body? Are you sharper and able to concentrate on your work and tasks? Do you have more energy to participate in work and family activities?

• How does feeling full impact on your mood and emotions? You may feel calmer, happier, and less moody or snappy. 

We can practice self-compassion and body respect through;

• being body aware and looking out for hunger and fullness cues,

• fuelling our body by eating regularly throughout the day, 

• not skipping main meals like breakfast,

• giving ourselves sufficient time to eat our main meals, 

• giving ourselves permission to eat all foods,

• eating foods that are enjoyable, and that nourish our bodies.

Talking about and tuning into hunger and fullness cues may be uncomfortable and challenging for some people. With such a focus on dieting and restrictive eating in our society and culture, body awareness may cause anxiety or discomfort. If you, or someone you know is living with an eating disorder or disordered eating behaviours, you can call the Butterfly Foundation on 1800334673.

You may also like to make an appointment with Yasmina Diab, our Credentialled Eating Disorder Specialised Dietitian.