Finding Zero - Ditch the Lies!

A 100-calorie apple = 100 calories absorbed energy

• True

• False

Answer explanation

Every body absorbs different amounts of calories from the food they eat. One person may absorb 70 calories from a 100-calorie apple, while someone else may only absorb 30 calories. Body fat percentage, metabolic rates, health conditions, and other factors can affect how many calories we absorb from the food we eat. Therefore, a 100-calorie apple does not necessarily equal 100 calories of absorbed energy.

If I eat dessert, I should do a longer workout tomorrow to burn off the extra calories.

• True

• False

Answer explanation

No! You should never punish yourself for eating.

True hunger comes on gradually and can be satisfied by any kind of food, but especially nutritious foods.

• True

• False

Answer explanation

This is one of the indicators of true hunger. Hunger that happens suddenly and has you craving a specific food (particularly a less-nutritious food) is most likely head hunger, not true hunger. Wait for true hunger to eat what you are craving. You'll likely find the craving has passed by then!

Sugar is fattening.

• True

• False

Answer explanation

Sugar is not fattening. Overeating is fattening. However, foods containing sugar, which tend to be highly pleasurable and high in empty calories, are easier to overeat than more nutritious foods, and can even disrupt our satisfaction signals. Sugary foods are fine to eat when true hunger is present, but should still be kept to small portions.

It is possible to overeat nutritious foods.

• True

• False

Answer explanation

Eating past full, even nutritious foods, will result in caloric excess, stimulating body fat storage.

The only way to know if you're being "good" is to count a number on a food label or on the scale.

• True

• False

Answer explanation

Being good has nothing to do with the number on the scale or food labels. Your character does not depend on your body weight or what you eat.

Your body knows best what it needs and has built-in mechanisms to communicate those needs to your brain.

• True

• False

Answer explanation

True! Learning how to tap into and trust those built-in mechanisms is the key to lifelong maintenance of your body's natural, healthy weight.

Heart hunger can mimic true hunger.

• True

• False

Answer explanation

Heart hunger can trick your brain into thinking your stomach feels empty, when you're actually experiencing an emotional need that is asking to be filled with food. Check in with your body for other physical signs of true hunger. If they aren't there, consider other ways to satisfy your emotional needs in that moment.

At the end of a difficult or triumphant day, you deserve to reward yourself with a special treat.

• True

• False

Answer explanation

Food is not something that has to be earned, nor is it meant to be a comforter. If you are hungry and want a special treat, then eat one. Consider other ways to bring comfort in tough times or reward yourself for a job well done.

Finding Zero is a skill that takes time and practice to learn.

• True

• False

Answer explanation

So true! Don't get discouraged. Keep trying. Wait just a little bit longer. Trust your body. Trust the process. Before long, it will become so intuitive that you will wonder why you ever ate any other way. You've got this!