Using the Hunger Scale
Published 2023-08-27 by Louise Moorey
Share |
Sometimes we can find ourselves disconnected from our body’s natural signals, particularly when it comes to hunger and satiety. Mindless eating, emotional eating, and external cues can disrupt our ability to tune in and honour our body’s true needs. Enter the hunger scale, a simple but valuable tool that empowers us to regain control over our eating habits and make mindful choices.
In this blog post, we will explore the concept of the hunger scale, how to use it effectively, and how it can help us cultivate a healthier relationship with food.
The hunger scale is a simple and intuitive tool that helps us assess our level of hunger or fullness. It ranges from 1 to 10, with each number representing a level of physical and psychological sensations associated with hunger and satiety. By becoming more attuned to these cues, we can make informed decisions about when, what, and how much to eat.
Using the Hunger Scale: To effectively utilise the hunger scale, it’s important to familiarise ourselves with the different levels and the corresponding sensations they entail.
Here is a breakdown of the scale:
- Starving - weak, sick dizzy
- Uncomfortably hungry - low energy, hangry
- Very hungry - stomach grumbling
- A little hungry - start thinking about food
- Neutral - not hungry, not full
- Satisfied - stomach full, not hungry
- Full - find room for a few more bites
- Very full - stomach feels full, uncomfortable
- Very uncomfortable - stomach hurts, bloated, feel heavy, tired
- Painfully full - feel sick, extreme discomfort
Before Eating - Ask questions such as “Where am I on the hunger scale?” and “Is this physical hunger or emotional hunger?” Also, take note of what you are physically feeling in your body
During Eating - Halfway through your meal check in with yourself and see where you are on the hunger scale. You might notice some changes in how you feel, think about how much more you would need to eat to sit comfortably in the middle of the scale.
After Eating - Again, assess how you are feeling, and check where you are feeling it.
In general, we want to try to stay above a three on the scale and never be above a seven. You may find yourself occasionally outside of this range, it’s OK, life happens!
Utilising the hunger scale effectively requires practice and patience. In the beginning, it may be challenging to accurately assess hunger levels or resist the temptation to eat outside of genuine hunger. However, with time and consistent practice, it becomes easier to listen to our body’s signals, make mindful choices, and develop a more harmonious relationship with food.
Tips:
- Make sure to eat regularly throughout the day
- Eat without distractions – phones, TV, computer, etc
- Eat slowly - savour and enjoy your food
- If unsure of fullness - pause for 15-20 minutes, if still hungry you can eat
Benefits of Using the Hunger Scale:
Enhanced Mindfulness By using the hunger scale, we cultivate mindfulness around our eating habits. It encourages us to pause, check in with our bodies, and assess our true hunger level before reaching for food.
Improved Portion Control The hunger scale helps us develop portion control skills. Instead of relying on external cues or finishing our plate out of habit, we can listen to our body’s signals and eat until we reach a state of comfortable satisfaction.
Emotional Eating Awareness Emotional eating often stems from feelings of stress, sadness, or boredom rather than genuine physical hunger. The hunger scale helps us distinguish between emotional hunger and physical hunger, allowing us to respond to our emotions with more appropriate coping strategies.
Sustainable Weight Management By using the hunger scale to guide our eating decisions, we can maintain a healthy weight more effectively. Eating when we are moderately hungry and stopping when we are comfortably satisfied helps prevent overeating and mindless snacking, promoting weight balance over time.
The hunger scale is a powerful tool that teaches us to listen to our body’s needs. By using this scale to assess our hunger and fullness levels, we can foster mindfulness, improve portion control, and cultivate a healthier relationship with food.