{"id":438655,"date":"2022-04-28T02:04:35","date_gmt":"2022-04-27T23:04:35","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/the-simple-tool-that-can-help-you-lose-weight-and-not-overeat\/"},"modified":"2022-04-28T02:04:35","modified_gmt":"2022-04-27T23:04:35","slug":"the-simple-tool-that-can-help-you-lose-weight-and-not-overeat","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/the-simple-tool-that-can-help-you-lose-weight-and-not-overeat\/","title":{"rendered":"#The simple tool that can help you lose weight and not overeat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a25b76054187\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a25b76054187\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/the-simple-tool-that-can-help-you-lose-weight-and-not-overeat\/#%E2%80%9CThe_simple_tool_that_can_help_you_lose_weight_and_not_overeat%E2%80%9D\" >&#8220;The simple tool that can help you lose weight and not overeat&#8221;<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/the-simple-tool-that-can-help-you-lose-weight-and-not-overeat\/#WASTE_NOT_WANT_NOT\" >WASTE NOT WANT NOT<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%E2%80%9CThe_simple_tool_that_can_help_you_lose_weight_and_not_overeat%E2%80%9D\"><\/span>&#8220;The simple tool that can help you lose weight and not overeat&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<div>\n<aside class=\"single__inline-module alignleft\">\n<\/aside>\n<p>When hunger strikes, it can be hard to resist shoveling anything and everything into your mouth, at speed.<\/p>\n<p>But the problem comes with telling when enough is enough.<\/p>\n<p>As babies, we were primed to bat food away when full. But as adults, it\u2019s trickier. We grown-ups not only eat food for fuel, but let\u2019s be honest, pleasure and comfort are key driving forces.<\/p>\n<p>As a result, it\u2019s harder to gauge when we are full, leading us to overeat and in some cases, gain weight.<\/p>\n<p>But experts have revealed that you can use a simple tool that can stop you from over-fuelling yourself and might even help you lose weight.<\/p>\n<p>By visualizing a \u201chunger scale\u201d experts at\u00a0<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/blog.myfitnesspal.com\/the-simple-tool-that-can-help-prevent-overeating\/?%24web_only=true&amp;utm_source=mfp&amp;utm_medium=email&amp;utm_campaign=20220420_Newsletter60D&amp;utm_content=blog_position1&amp;%243p=e_braze_sp&amp;_branch_match_id=976114011476682807&amp;_branch_referrer=H4sIAAAAAAAAA1XPwWrDMAyA4afxbk4yJ%2BthUMag7NhXME6mxmKyJWylpX36OdAdBjp9iB8pqkp97%2Ft0v6BmqFUCdUGkI8w%2F%2FSgfxk2jHMHPJTzAV3lpwAVXzIH8VugY94IZP437ajMTr92%2F2MKpuUawFZMQWGUmqzGoXUK2EUisFLhCVstXKBAU87rXxhZ8c9MNZs%2BZ7mY8adnAuMOmyVfeygLN0kWelOAbt9QIUkB64hKSBFxzYzc4N0xu8Ge4VQJVKIfh9LfHWdsJbW1%2FwQtXVOT8%2BgsRQG7WIQEAAA%3D%3D\">MyFitnessPal<\/a>\u00a0said you can start to understand what your hunger cues really mean.<\/p>\n<p>They say you should imagine your hunger on a scale on zero to 10, with zero feeling empty and 10 feeling stuffed.<\/p>\n<p>To use the hunger scale to lessen your chances of emotional eating, you first need to measure your hunger before you eat.<\/p>\n<p>They explain: \u201cIf you rate yourself overly hungry at 0\u20132, pay extra attention to how fast you are eating.\u00a0<\/p>\n<p>\u201cPurposely slow down, so you don\u2019t pass through satisfaction without even recognizing it.<\/p>\n<p>\u201cGentle hunger can be felt at 4, and slight satisfaction is felt at 6.\u201d<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/snack.jpg?w=1024\" alt=\"A snack may be the solution if you think you have a &quot;gentle hunger.&quot;\" class=\"wp-image-22061720\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/snack.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/snack.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/snack.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>A snack may be the solution if you think you have a \u201cgentle hunger.\u201d<\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>Nutritionist Kristina LaRue said these are ranges in which it is normal to eat, but keep in mind, that you may not need very much at all to get you to the point of satisfaction.<\/p>\n<p>In this case, a small snack may do the trick.<\/p>\n<p>If you\u2019re satisfied and not physically hungry and you\u2019re tempted to eat, she said you should ask yourself what it is you actually need.<\/p>\n<p>This is because if you\u2019re eating in reaction to your emotions then you will still feel empty.<\/p>\n<p>Whilst eating your meal, you should measure your hunger halfway through.<\/p>\n<p>Rather than being on autopilot, Kristina said you should keep checking in with the hunger scale throughout the meal.<\/p>\n<p>\u201cIf you are stuffed and still have food on your plate, don\u2019t throw in the towel and continue eating to oblivion.<\/p>\n<p>\u201cInstead, push your plate away, ask for a to-go box, freeze leftovers or compost it\u201d, she added.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/over-eating.jpg?w=1024\" alt=\"According to a nutritionist, don't force yourself to eat if you are no longer hungry.\" class=\"wp-image-22061750\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/over-eating.jpg?quality=75&amp;strip=all&amp;w=1535 1536w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/over-eating.jpg?quality=75&amp;strip=all 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/over-eating.jpg?quality=75&amp;strip=all&amp;w=512 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><figcaption>Don\u2019t force yourself to eat if you are no longer hungry, a nutritionist says.<\/figcaption><figcaption><span class=\"credit\">Shutterstock<\/span><\/figcaption><\/figure>\n<p>Once you finish your meal you should then rank your hunger again.<\/p>\n<p>Feeling comfortable satisfaction at the end means you have chosen the right portion size.<\/p>\n<p>But if you\u2019ve overdone it, then that\u2019s ok as this is something that h<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>ens to everyone.<\/p>\n<h2 id=\"waste-not-want-not\"><span class=\"ez-toc-section\" id=\"WASTE_NOT_WANT_NOT\"><\/span>WASTE NOT WANT NOT<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The guru explained: \u201cDon\u2019t beat yourself up or feel guilty. Instead, question why you continued to eat past the point of fullness.<\/p>\n<p>\u201cWere you overly hungry when you started? Did the food just taste too good, so you didn\u2019t want to stop? Or maybe you didn\u2019t want to \u2018waste\u2019 it?\u201c<\/p>\n<p>Kristina said that before you can use the scale properly you need to be able to identify what true hunger is, especially if you\u2019re in the habit of yo-yo dieting.<\/p>\n<p>She added that a great way to recalibrate your hunger scale is to eat balanced meals from a variety of food groups.<\/p>\n<p>You should combine this with an appropriate food pattern, so eating every four or so hours.<\/p>\n<p>\u201cThis helps your body get back in tune with a rhythmic eating pattern and allows normal peaks and valleys in satiety.<\/p>\n<p>\u201cUntil your meter has been recalibrated, it\u2019s tough to really get a clue on hunger and fullness,\u201d she added.<\/p>\n<p><em>This story originally appeared on <\/em><a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.the-sun.com\/health\/5214137\/simple-tool-stop-overeating-help-lose-weight\/\"><em>The Sun<\/em><\/a><em> and has been reproduced here with permission.<\/em>\n                        <\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2022\/04\/27\/the-simple-tool-that-can-help-you-lose-weight-and-not-overeat\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;The simple tool that can help you lose weight and not overeat&#8221; When hunger strikes, it can be hard to resist shoveling anything and everything into your mouth, at speed. But the problem comes with telling when enough is enough. As babies, we were primed to bat food away when full. But as adults, it\u2019s&#8230;<\/p>\n","protected":false},"author":1,"featured_media":438656,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2022\/04\/hunger-scale.jpg?quality=75&strip=all&w=1024","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[128553,70977,5047,74498,72886,73861],"class_list":["post-438655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-4-27-22","tag-diets","tag-health","tag-health-and-fitness","tag-weight-loss","tag-wellness"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/438655","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=438655"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/438655\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/438656"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=438655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=438655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=438655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}