Run an internal Body scan to find where the sensations pain discomfort are. 

This is the first step to recognising hunger pains and how to work with them.

Begin by finding a quiet moment before you eat. Sit comfortably with both feet on the floor and your back supported. Close your eyes if that feels safe. Take three slow breaths, allowing your shoulders to soften and your jaw to unclench. Bring your attention to your body rather than your thoughts. This short pause shifts you out of automatic eating and into awareness, which is the first step in recognising true hunger and fullness.

Next, gently scan your body from head to toe. Notice your forehead, your neck, your chest, and then your stomach area. Do not judge what you feel. Simply observe. Ask yourself: Is my stomach empty, neutral, or already slightly full? You might notice warmth, tightness, rumbling, hollowness, or no sensation at all. This information helps you decide whether you are physically hungry or responding to stress, boredom, or habit.

As you begin eating, continue to check in with your stomach every few minutes. Put your fork down between bites and take a breath. Notice how the sensations change. Early fullness often feels like a gentle easing of hunger, a soft pressure, or a sense of satisfaction rather than tightness. This is the point where your body is approaching enough. Eating slowly allows your gut–brain signals to register so you can recognise this subtle shift.

Your goal is to finish the meal feeling comfortable, not stuffed. Imagine leaving space in your stomach for easy digestion, breathing, and movement. When you sense you are about 80% full—satisfied, calm, and no longer thinking about food—pause and stop eating. With practice, this body scan builds trust in your internal signals, reduces bloating, and supports calmer, more efficient digestion.