The hunger games sheet is a fantastic tool for understanding and rebuilding your internal hunger and appetite cues.
Sometimes we think that if we were to eat ‘intuitively’, we would just overeat all the time.
This is not correct.
The eating habits we struggle with do not come from a feeling of true hunger.
It is true that some people have larger appetites;
Playing around with high volume, lower calorie foods, such as vegetables can be a great help, if this is you.
But, when we really start to dig deep, we find that, when we thought we were hungry, we were actually thirsty, tired, bored or stressed.
We do use food to celebrate, for example, weddings or birthdays.
We do use food with emotion, for example, being rewarded with sweets as a child.
So it is not surprising, that we crave food when we are feeling a bit down, or a bit bored.
This is not necessarily a bad thing, but it is important to notice and be aware of those triggers.
The hunger game sheet asks you to record how you feel, before, during and after eating.
This encourages you to be very mindful during the meal and very aware of your hunger beforehand.
Your hunger cues could be things like a rumbling tummy, a bit of a headache or the production of saliva, among others.
Focus on these and you will be able to differentiate them from things like stress and boredom.
As you eat, be super mindful about what you notice:
Are you enjoying the taste?
The goal is to start each meal at around 7/10 hunger level.
Finish the meal around a 2 or 3/10 – especially if you are trying to lose weight.
You can download the hunger games sheet here –