▶ About halfway through the meal, check in again. Based on the scale, how hungry are you now? As before, record the number.
▶ If you’re still hungry, finish your meal. When you’re finished, repeat the same process, writing down where you are on the scale.
▶ Once you’re done, take a minute and tune into what your body feels like. What does it feel like to be full? “Download” that feeling into your mind and internalize it in your body, as if you’re updating your phone with the latest software.
Repeat this for as many meals as you can. Aim to do it for one meal a day for a week or so, or for as long as feels good to you. Don’t worry if you forget: simply repeat the practice when you can.
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