That weight loss surgery honeymoon phase is great, but eventually you will transition to the next phase, which includes hunger. It’s a good idea to prepare yourself early by developing a solid exercise routine, and planning your meals and snacks in advance. It’s also good to identify your hunger after weight loss surgery. You can ask yourself,
“Am I hungry?
When was the last time I ate and what did I eat?
Is something bothering me?
Why do I want to eat?
Am I upset?
Do I feel a loss of control?
Am I bored? Am I lonely?”
Identify your hunger and commit to only eat when you are physically hungry.
The Hunger Scale:
Level 10: STUFFED – almost feeling nauseous, some describe this as the “roll off the couch after Thanksgiving dinner” feeling.
Level 9: VERY FULL – feeling very uncomfortable, unbuttoning your pants or loosening your belt to reduce the pressure
Level 8: UNCOMFORTABLY FULL – a bloated, stuffed feeling
Level 7: FULL – a feeling of having eaten one too many bites
Level 6: COMPLETELY COMFORTABLE – feeling satisfied, no uncomfortable full feeling.
Put your fork down here if you are at your goal weight.
Level 5: COMFORTABLE – satisfied, but could eat a little more. If you have not reached your weight loss goal, stop eating here.
Level 4: SOMEWHAT UNCOMFORTABLE – you’re just beginning to feel the physical symptoms of hunger – EAT
Level 3: UNCOMFORTABLY HUNGRY – your stomach is rumbling and you are focusing on eating – EAT
Level 2: VERY HUNGRY – you’re unable to really think about anything but eating, and you’re irritable – EAT
Level 1: EXTREMELY HUNGRY – feeling, dizzy, nauseous, stomach may be burning or churning –EAT
References: Bob Greene, Intuitive Eating