1. HONOR HUNGER Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Mechanisms that Trigger Hunger Hunger is a biological drive heightened by food deprivation resulting in: Heightened digestion - resulting in increase of salivation & digestive hormones Carbohydrate craving - Neuropeptide Y – chemical in brain triggers drive to eat carbohydrates which are primary & preferred source of energy for body ATP triggering hunger – ATP is universal energy for cells derived from carbohydrates, protein & fat & is triggered if deprived of food

3. You First Must Stop Dieting & Food Deprivation Model of Life You need to reclaim world of normal eating and must free yourself from dieting & food worry Your body needs to know that it will have access to food & that dieting & deprivation have ended You must recondition your body from the dieting model of deprivation

4. How you have silenced your hunger by any of the following: Numbing - some quell & avert hunger pangs by using calorie-free beverages Dieting - denying hunger eventually tunes out hunger Chaos - chronic pattern of ignoring hunger by putting out the fires in your life Skipping Breakfast - way of allowing body to feel hungrier the rest of the day

5. Self-Analysis to determine if you are hungry Am I hungry? What’s my hunger level? When was the last time I ever felt hungry?

6. Look for these sensations of hunger: Mild gurgling or gnawing in stomach Growling noises Light-headedness Difficulty concentrating Uncomfortable stomach pain Irritability Feeling faint headache

7. Rate your Hunger on 0-10 scale 0 = Completely empty 1 = Ravenous 3 = Hunger set-quite hungry 4 = Hunger pangs-first awakenings of hunger 5 = Neutral – neither hungry or full 7 = Satisfied 8 = Full 9 = Stuffed 10 = Sick

8. Major Guideline of Honoring Hunger! Go no longer than five working hours without eating! We must fuel the carbohydrate level in the liver which runs out every three to six hours

9. Different types of Hunger Taste Hunger – sounds good or the occasion calls for it Practical Hunger – Planning ahead being practical & not rigid eating based on schedule of events to avoid overeating later Emotional Hunger – to comfort feelings of loneliness, boredom, anger, etc…