It's easy to get lost in food rules and overthinking what's right or wrong for weight loss. This episode connects you back with the tool that helped me create the results that positively transformed not only my body but how I thought and felt about food.

WORK WITH ME IN SEPT WITH 1:1 COACHING! >

Here's the hunger scale breakdown:

The hunger scale helps you reconnect with your body's natural cues.

The goal is not to be perfect. The goal is to become aware.

Use it to notice:

• When your body is asking for food
• When you've had enough
• When you're eating for reasons other than hunger

-10 — Extremely Hungry

You feel desperate for food.

You may feel shaky, lightheaded, irritable or unable to focus.

At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices.

-8 — Very Hungry

Strong hunger signals are present.

You are very aware you need food and may be thinking about eating frequently.

-6 — Hungry

You feel clear physical hunger.

Your body is asking for nourishment.

-4 — Gently Hungry

You can feel hunger building.

You feel ready for food but you’re calm and able to choose what you want to eat.

This is a great place to begin eating.

-2 — Slightly Hungry

You are starting to notice hunger cues.

You could eat now, or wait a little while.

0 — Neutral

You feel neither hungry nor full.

Your body feels settled.

+2 — Satisfied

Your hunger has gone.

You feel comfortable, nourished.

You could easily move on with your day.

+4 — Enough

You feel satisfied and aware that you have eaten.

You are energised.

You are comfortable, but you may notice food sitting in your stomach.

+6 — Quite Full

You feel heavier.

You may feel less energised or comfortable.

+8 — Very Full

You feel uncomfortable.

You have eaten beyond what your body needed.

+10 — Overfull

You feel stuffed.

Your body feels uncomfortable and you may regret continuing to eat.

So many of us want to become "normal eaters" and have a normal relationship with food. The problem is we think dieting will somehow get us there!

This episode explains what a normal eater is, what they do and don't do with food, how they think about eating and food's role in their lives, and how you can become a normal eater now to achieve your weight loss goals.

Work with me in September! We start 14.09.26.

⁠Signature Love How You Eat 1:1 Coaching Programme (Eating & Drinking Habit Change) >⁠

⁠New Weight Loss Jab Support >

If your head is noisy with doubts and worries about how/what to eat, listen to this short episode to reconnect you with what's really required to weigh your natural weight for good.

Let it be this easy. Simplicity = efficacy.

To work with me 1:1 in September, find out more here >

This is an essential episode for anyone going through hard or unexpected times and/or for anyone that buffers their emotions with food and alcohol.

If you can learn to think on purpose about the circumstances you face, you will be able to react with intention.

You can't change reality, but you can change your experience of it.

Join my next 1:1 coaching intake! We start 14.09.26.

Find out more here >

If you feel like your motivation to eat well or work towards your wellness goals is waning, listen to this episode to change your expectations and reframe your mindset so that you learn how to take quality care of yourself no matter what your mood or primitive brain is saying.

Work with me in September!

Signature Love How You Eat 1:1 Coaching Programme (Eating & Drinking Habit Change) >

New Weight Loss Jab Support >

When we reject ourselves and harshly judge our weight and bodies, we end up taking action that only makes the problem worse. It's incredibly frustrating but we don't know how to break free of it.

This episode explains how this cycle works in reality and why it's so important to change the way you think about yourself no matter what you weigh so that you ultimately create the results you want.

Join me for coaching in September! There are two ways to work with me:

1. Signature Love How You Eat 1:1 Programme >

2. Weight Loss Jab Support >

The evenings are a problem time for eating for so many women. This episode will help you understand why this might be the case for you, why it's important to you to change this habit, and gives you tips for navigating those persistent urges successfully.

Addressing this habit will change your experience of food and eating, as well as make a huge difference to your results.

Don't forget that you deserve to feel the best you possibly can!

Here's the hunger scale I mentioned:

The Hunger Scale

The hunger scale helps you reconnect with your body's natural cues.

The goal is not to be perfect. The goal is to become aware.

Use it to notice:

• When your body is asking for food
• When you've had enough
• When you're eating for reasons other than hunger
• 
  

-10 — Extremely Hungry

You feel desperate for food. You may feel shaky, lightheaded, irritable or unable to focus.

At this point, your body is asking for food urgently and it can be much harder to make calm, intentional choices.

-8 — Very Hungry

Strong hunger signals are present. You are very aware you need food and are thinking about eating frequently. Hunger feels overpowering and like an emergency.

-6 — Hungry

You feel clear physical hunger. Where is food now? I must get food.

-4 — Gently Hungry

You can feel hunger building. You feel ready for food but you’re calm and able to choose what you want to eat. This is a great place to begin eating.

-2 — Slightly Hungry

You are starting to notice hunger cues. You could eat now, or wait a little while.

0 — Neutral

You feel neither hungry nor full. Your body feels settled.

+2/3 — Satisfied

Your physical hunger has gone. You feel comfortable in your clothes, nourished and energised. You could easily move on with your day with ENERGY.

This is the place we’re aiming to stop.

+4 — Full

You feel satisfied and aware that you have eaten. You are quite comfortable, but you may notice food sitting in your stomach and you feel less energised to do things.

+6 — Quite Full

You feel heavier. You may feel less energised or comfortable and want to lean back, exhale and stay seated!

+8 — Very Full

You feel uncomfortable. You have eaten beyond what your body needed.

+10 — Overfull

You feel stuffed. Your body feels uncomfortable and you may regret continuing to eat.

How To Use The Hunger Scale

Before eating, ask:

"Am I physically hungry?"

During your meal, slow down and check in:

"Has my hunger gone?"

The aim is:

• Start eating around -4
• Stop eating around +2/3 (if you get to +4 it's OK -- stay conscious!)

Remember:

You do not need to eat until you feel full.

You need to eat until you feel satisfied.

Hunger is not something to fear.

Your body is designed to guide you and more food is always coming.

The more you listen, the more you rebuild trust with yourself. ❤️

Here's a bonus episode where I explain how you can become more intuitive and spontaneous with exception eats/drinks and how you know the difference between what feels empowered versus disempowered.

I also share a new visual/analogy to help you stop overeating at mealtimes. I find it super helpful!

Enjoy!

Work with me in September: lovehowyoueat.com