With the scale in mind, begin to read your body s signals. Your target range should be between 3 and 8. If you go to 0, you may eat too much too fast, particularly since it takes your brain 15 to 20 minutes to sense that your body is full. You should begin to eat at 3 on the RPH scale and stop at 7 or 8, when you re comfortably full and satisfied. Distinguish Between Emotional and Physical Hunger.
Physical hunger is a physiological process that occurs every three to four hours.
When you don t listen to hunger cues, your hunger subsides and your body begins to slow down to conserve energy. Emotional hunger involves eating when you re sad, happy, anxious or bored. Understanding when you are trying to satisfy emotional needs with food can help you find more appropriate ways to meet those needs. Forbidding certain foods may simply make you want them all the more. Do Not Skip Meals.