HOW TO REBUILD AWARENESS & SATIETY CUES 🧐 скачать в хорошем качестве

HOW TO REBUILD AWARENESS & SATIETY CUES 🧐

HOW TO REBUILD AWARENESS & SATIETY CUES 🧐 Pick 2-3 to try for a couple of days, then try the others 🙂 See which work best for you 👍🏻 1️⃣ The Two-Bite Rule → At the end of a meal, deliberately leave 1–2 bites on your plate.🎯 Purpose: Re-trains the brain that food does not have to be “finished” to feel safe. 2️⃣ Mid-Meal Pause → Halfway through eating, put your cutlery down & ask: How hungry am I right now (0–10)? Am I satisfied, or eating for comfort?🎯 Purpose: Reconnects eating pace with internal signals rather than external completion. 3️⃣ Hunger Check-In → Before eating, rate your hunger on a 0–10 scale. Eat only if ≥3 (genuine hunger), not out of boredom or stress.🎯 Purpose: Builds differentiation between physiological & emotional drivers. 4️⃣ The Leftovers Reframe → If you feel compelled to finish food, consciously pack leftovers away straight after serving. The food is available, you can choose to get it out but it’s not there in front of you immediately to pick at.🎯 Purpose: Breaks the scarcity narrative by reinforcing ongoing access but limits habitual triggers. 5️⃣ Sensory Eating Drill → For the first 3–5 bites, eat without distractions. Focus on flavour, texture, temperature, & aroma.🎯 Purpose: Increases satisfaction through presence, reducing the pull to overeat. 6️⃣ Emotional Substitution Pause → When you feel the urge to eat from stress, ask: “What do I actually need right now?” Try a non-food option (walk, stretch, breathe, journal).🎯 Purpose: Creates space between emotional discomfort and automatic eating. 7️⃣ Permission Exercise → Remind yourself: “If I want more later, I can have it.” Then pause 10–15 minutes before deciding.🎯 Purpose: Rewires scarcity into trust that food will still be available. 8️⃣ Plate Awareness Drill → Serve food on a smaller plate & notice how “finishing” feels compared to a larger plate.🎯 Purpose: Highlights the role of visual cues in driving eating beyond fullness. #nervoussystem #weightlossthatworks #sundaymotivation