First. Let yourself get hungry. Abstain from eating so that you feel hunger. Check in with what your body is feeling every so often for an hour after you first feel hunger. Notice whether the sensations stay the same or change.
Drink water and notice what happens. Sometimes we mistake thirst for hunger. Learn the difference.
Savor these sensations. They are wisdom from your body. They are real, present sensations. Hunger for them. Trust them. You may have been ignoring them. You may have trouble recognizing them.
(Don’t worry. If you are reading this post, you will not die from hunger in one hour, or thirst, although your mind may be telling you differently. Your mind has been conditioned to mindless eating. That’s what is changing.)
If your mind starts thinking about food, write about it. Make a list of foods you daydream about. Evaluate this list. Is it good for you? If not, could something else satisfy you — a hug, a walk, dancing?
Notice the difference between what you feel with your body and what your mind is doing. Each way of being has a signature.
What would your life be like if you only ate after you fully and consciously felt hunger? Would you eat at certain times, or might the times vary? How often do you really need to eat to maintain or improve your health?
Second. Eat. After an hour of hunger and its sensations has gone by, eat. Eat some food that is healthy. Eat it slowly with an eye to noticing the sensation of satiety, of having eaten enough.
Do not eat with the goal of cleaning your plate. Give yourself a small serving.
The goal is to really notice eating and “enough”. Take one bite. Chew it. Taste it. Notice as many qualities of the taste as you can. Swallow.
Take another bite. Chew, taste, swallow. Move your arm slowly as you pick the food up with your fork or spoon or fingers and bring it to your mouth. Chew slowly.
After the third bite, pause for a minute. Notice the sensations in your stomach. How have they changed? Do you still feel hungry? Do you feel less hungry?
Remember that your empty stomach is the size of your fist, and your full stomach is the size of both fists. You don’t even have to fill your stomach to feel satiated.
Eat ten bites and notice your stomach sensations.
You might decide to stop then, or you might decide to eat 15 or 20 bites. But stop when you’ve eaten less than you would mindlessly eat.
Then see how long it takes for you to feel hungry again, and do it all again. It might mean you need to have food available as you go through your day, perhaps some nut butter, a banana, an avocado. Just enough to stave off your hunger pangs. You could eat half a banana or avocado, or a teaspoon of almond butter.
You might also think about where the food came from, plant or animal, soil, rain, sunshine, farmers, and all the places it has been and hands it has passed through to get to your mouth. With gratitude.
Third. Do this often. It’s a great way to lose weight, because it’s portion control, but more importantly, it gets you back in touch with your body, and it extends your experience of gratitude and connection to the planet.
Also, if you are only eating when hungry, and only eating enough to stave off hunger for a couple of hours, you will want every bite of food you eat to be nutritious as well as delicious. No HFCS, please.
And that’s it. I’m posting this to remind myself that I can eat like this, because I have put on a little more weight than I’d like. I’m having a small cup of quinoa tabouli for breakfast, then it’s off to work.