Introduction: Unlock Your Body's Innate Wisdom

Welcome to the Mastering Hunger Mapping Tutorial! This is your pathway to breaking free from diets and rediscovering your body's innate wisdom around food and nourishment. Throughout this lesson, you'll learn to decode your hunger cues - those subtle signals that guide you towards feeling energized, satisfied and at peace.

By mastering the skill of tuning into your biological hungers and fullnesses, you'll move beyond rigid rules and into a mindful approach to eating. This tutorial will provide thought-provoking exercises to build self-awareness, while encouraging self-compassion as you learn what works best for honoring your needs.

With regular practice, hunger mapping will unveil your most intuitive eater - one who makes choices from a place of attunement rather than restriction. Get ready to shed dieting struggles for good as you awaken to the intimate dialogue your body has been whispering all along. The journey towards food freedom begins here.

Key 1: Identify Your Hunger Number

1. To identify your hunger number, follow these steps:

• Sit in a quiet, comfortable place where you can focus.

• Close your eyes and take a few deep breaths to center yourself.

• Tune into your body and ask yourself, "On a scale of 1 to 10, how hungry am I right now?"

• Pay attention to physical sensations like stomach rumbling, lightheadedness, or a hollow feeling in your stomach.

• Assign a number to your hunger level, with 1 being not hungry at all and 10 being extremely hungry.
  

Key 2: Decide Wisely

1. Physically Hungry: If you identify as physically hungry, celebrate this awareness! Enjoy whatever healthy food or snack you choose to nourish your body. Remember to savor each bite and appreciate the nourishment you're providing yourself.

2. Emotional Hunger: If you identify as emotionally hungry, take a moment to pause and reflect. Here are five questions to help you explore the source of your emotional hunger:

• What emotions am I feeling right now?

• Is there a specific event or trigger that led to these emotions?

• Am I using food to cope with these emotions?

• Are there alternative ways I can address these emotions without turning to food?

• How will I feel after eating? Will it truly satisfy my emotional needs?
  

Key 3: Reflect on Your Decision

1. After Each Entry: After each entry in your hunger mapping journey, take a moment to reflect. Here are some questions to guide your reflection:

• Did I listen to my body's hunger cues in this situation? Why or why not?

• How did I feel physically and emotionally before, during, and after eating?

• What factors influenced my decision to eat or not eat?

• Did I make a choice that aligned with my goals for a healthier relationship with food?

• What can I learn from this experience to make better choices in the future?
  

Conclusion: Congratulations on completing the Mastering Hunger Mapping Workbook! By using this workbook regularly, you are taking important steps towards understanding and honoring your body's hunger cues. Remember, mindful eating is a journey, and every choice you make brings you closer to a healthier relationship with food. Keep listening to your body, making wise decisions, and reflecting on your journey. You've got this!