Chapter 3 - Barriers, Drivers and Hunger Cues

Chapter 3 – Barriers, Drivers and Hunger Cues

We rarely eat a certain way without reason. There are often underlying influences that either encourage or stop us from making certain food choices or that dictate how much or how frequently we eat. These influences can come from various sources, including cultural, social, emotional, and environmental factors.

Understanding them is an important step in raising self-awareness, and it can help us better understand our eating habits and allow us to make lasting changes to our diet and lifestyle. In this article, we’ll examine the factors that influence our eating habits and behaviours, helping you identify what motivates you or stops you from eating healthily.

An Introduction to Eating Habits

Not eating healthily can have many causes, including fatigue, nausea, time, limited access to fresh and nutritious foods, emotional triggers such as stress or boredom, or even habits and beliefs about food. By identifying these barriers, we can begin to develop strategies to overcome them and create a more supportive environment for healthy eating.

On the flip side, there are also things that influence us to make positive food choices. These may include personal values and goals, social support networks, knowledge about nutrition, and the desire to improve our health and wellbeing. By understanding what they are, we can use them to regularly make healthier choices.

How to Identify Your Own Eating Habits

To gather information about your eating habits, it can be helpful to keep a short-term food diary (see resources for this module for a template). A food diary can record useful information about not only what you eat but how and why you eat, helping you to identify patterns and behaviours that may otherwise be missed.

After at least three days of completing this food diary, set aside half an hour to sit down and look through it. Look for patterns in your eating habits, identify triggers for unhealthy choices, and recognise moments of success in making nutritious decisions. From there, you can begin to identify what might influence your eating habits. Ask yourself, ‘On days where I ate well, what helped me achieve this?’ And, ‘On days where I didn’t eat so well, what stopped me from doing so?’

Once you’ve explored the influences behind your eating habits, it's time to take action. In the following sections, we'll discuss practical strategies for healthy eating and to support your weight management goals. By applying these steps and building on what you’ve learnt in this module, you can work towards a healthier and more balanced diet.

Steps for Re-Tuning Your Hunger and Fullness Cues

1. Pause Before Eating

Before reaching for food, take a moment to pause and assess your hunger level. Ask yourself how hungry you truly are on a scale of one to ten. Aim to eat when you're moderately hungry (around a three or four on the scale) rather than waiting until you're ravenous.

2. Practice Portion Control

Be mindful of portion sizes and serve yourself appropriate portions based on your hunger level and nutritional needs. Use visual cues and smaller plates to help regulate portion sizes and prevent overeating.

3. Eat Mindfully

When eating, focus your attention on the sensory experience of the food. Notice the flavours, textures and aromas, and savour each bite. Avoid distractions like screens or multitasking, as these can interfere with your ability to recognise fullness cues.

4. Check-In During Meals

Throughout your meal, periodically pause to check in with your body and assess your level of fullness. Aim to stop eating when you're comfortably satisfied (around a six or seven on the scale) rather than continuing to eat until you're uncomfortably full.

5. Listen to Your Body

Pay attention to how different foods make you feel and how satisfied you feel after eating them. Notice any patterns or triggers that may influence your eating habits and make adjustments accordingly.

By regularly practising these steps and using the hunger and fullness scale as a guide, you can retune your appetite cues and develop a healthier relationship with food.

Remember that it's normal for hunger and fullness cues to change throughout the day, and that tuning into your body's signals is a skill that takes time and practice to develop.

With patience and persistence, you can gain control of your eating habits and support your weight management goals.