Determining how much you need to eat to reach your goal for weight loss or for maintenance, is just as important as choosing what to eat. Portion control is not for the faint of heart, especially when your stomach growling.
Also, listening to your body to find out how hungry or satisfied you are, is certainly more pleasant than weighing or measuring your food and counting calories. It can be confusing, though.
What is The Best Portion Control Hack to Avoid Overeating?
If you do not have the numbers to guide you, how are you supposed to know, whether you are eating the right amount?
This is where the Hunger Quotient comes in. Hunger Quotient, is a tool devised by registered dietician Keri Glassman, which makes it easy to figure out exactly how much you should eat, and when it is time to put down your eating utensils. Using the Hunger Quotient is one way to be mindful about eating enough and avoid overeating. This is without having to count calories for everything you consume.
What is Hunger Quotient or HQ?
Your HQ is a number on a scale of 1-10. So how hungry are you? It helps you figure out your appetite at any given time. Below is a Hunger Quotient illustration.
How Does the Hunger Quotient Work?
Your Hunger Quotient is a number on a scale from 1-10, which helps you rate how hungry you are. By using it, you can determine what your appetite is at any given moment.
A 10 on the Hunger Quotient scale means that you are famished and ready to pass out. A 1 means that you are so stuffed, you want to unbutton your pants ASAP.
And you can use it any time. If you’re in the mood to eat, your HQ can tell you whether you are actually hungry or just want to eat for emotional reasons, such as stress or boredom. Rating your HQ while you are eating, can also help you know when you’ve had enough.
According to Keri Glassman, you always want your HQ to be between a 4 and a 6. “Anything that is between a 1 and a 3 is too full, which is a signal of overeating. And a 7 to 10 is verging on being too hungry, which can cause you to overeat at your next meal. While staying in the 4-6 sweet spot means that you will stay satisfied, content and not eat based on emotions.
Figuring out your HQ is not easy at first. Determining whether you are at, a 6 or 7, calls for paying close attention to your body’s hunger signals and fullness cues. It also means shutting off that inner voice, which likes to tell you what you should or should not be eating. This is the voice that tells you, that you deserve a donut today, or that you only have a small cup of soup for lunch. But the more you do it, the better you will get.