How do you feel? Do you know?
Are your shoulders tight? Does your back hurt? Are you fighting a cold? Are you tired?
Our bodies provide us a wealth of information about our state of health. A good many people, after a medical diagnosis, will realize that they "kind of knew" what was going on. One of the issues with being from the West, though, is that we don't make an effort to tap into these powerful signals while they are still small.
Take some time this weekend, and it doesn't have to be an hour -- just 4 or 5 minutes, to sit quietly and listen to the signals your body is sending you. What do you think it is trying to tell you?
Do you notice you feel tired? What kind of tired -- sleepy? weary? tense?
Is your neck sore? Is that tension from work? Are you fighting a bug?
This practice will do 2 things.
1. It will give you practice in assessing your physical state -- which is what you do when you are assessing hunger and fullness.
2. It will give you more information about what you might need to work on (dealing with the stress at the office, etc) so you can have more energy for changing your eating patterns.
It might be uncomfortable to just sit there and scan. You might be a little afraid of what you might find. But my position is that these situations are happening whether you are consciously aware of them or not, and if you are aware, you might be able to make changes for the better.