In Racing Weight by Matt Fitzgerald, he makes an interesting point about â€˜Emotional Eatingâ€™.Â Â He has a Hunger Rating Scale, and suggests that you:
Rate your hunger each time you eat as a way to get in touch with your body and learn the difference between real hunger and emotional eating urges.Â On a 1 to 10 scale, eat only when your hunger level is 7 or above.
He further makes the point that:
The goal is to eat only when physically hungry and, when eating, to eat only until comfortably satisfied, never stuffed.
He presents the following chart:
10.Â Â Â Â All I think about is food (Dad edit: About toÂ _really_ pass out from hunger)
Â 9.Â Â Â Â Ravenous
Â 8.Â Â Â Â Quite hungry
Â 7.Â Â Â Â Ready to eat
Â 6.Â Â Â Â Snack hungry
Â 5.Â Â Â Â Neither hungry nor not hungry
Â 4.Â Â Â Â Satisfied
Â 3.Â Â Â Â Full
Â 2.Â Â Â Â Uncomfortably full
Â 1.Â Â Â Â Painfully stuffed
During the training season, during the day, I would definitely be eating at 6 or above, and sometimes at 5 in advance of a workoutâ€¦and often keepÂ eating at a meal past 4 to 3â€¦alright sometimes to 2â€¦okay okay, odd time to 1â€¦sometimes a steak and beautiful wine is justÂ oh so good.
â€¦very interesting thing to keep in mindâ€¦Iâ€™ve put the chart on a post-it-note on my computer monitor.
You can read more from Matt Fitzgerald at http://competitor.comÂ â€¦type in Matt in the Search boxâ€¦or buy one of his 17 books including this one