When it comes to knowing how much to eat each day, the Hunger Scale can be a simple yet powerful tool. It helps you tune into your body’s natural hunger and fullness signals, encouraging healthier and more mindful eating habits.

What is the Hunger Scale?

The Hunger Scale is a way to measure how hungry or full you feel. It uses numbers from 1 to 10 to describe different levels of hunger and fullness:

• 1 means you’re so hungry you feel physically faint.
• 10 means you’re so uncomfortably full you feel sick.

By checking in with yourself and using the scale, you can eat when your body needs food and stop before overeating.

Using the Hunger Scale as part of your daily routine can make a big difference. Here’s how:

1. Check before you eat

Before reaching for food, take a moment to pause. Ask yourself: “How hungry am I?”

• If you’re at 3 or 4, it’s a good time to eat. This is when you’re starting to feel hungry but not starving.
• If you’re eating out of boredom or stress, it might help to try something else first, like taking a short walk or having a glass of herbal tea or water.

2. Focus while you eat

Pay attention to your food while you eat. Enjoy the flavours, textures, and smells.

• Stop eating when you’re around a 6 or 7 on the scale. This is when you feel satisfied but not too full.

3. Avoid the extremes

Try to stay between 3 and 7 on the Hunger Scale.

• Waiting until a 1 or 2 (extreme hunger) can make you eat too quickly or choose less healthy foods.
• Eating until an 8 or higher (too full) can cause discomfort and guilt.

4. Reflect after meals

Once you’ve finished eating, think about how full you feel. Write it down if it helps, either in a food diary or a journal. Over time, this can help you spot patterns, like eating out of habit rather than hunger.

Benefits of listening to hunger cues

When you listen to your body’s hunger and fullness signals, you may notice these benefits:

• Better portion control: You eat just enough to satisfy your hunger.
• More enjoyment of food: Focusing on your meals can make them more satisfying and reduce cravings later.
• Improved digestion: Eating the right amount helps your body process food more easily.
• Emotional awareness: Recognising when emotions (like stress or sadness) make you want to eat can help you find healthier ways to cope.

Summary

The Hunger Scale is not about being perfect or strict with yourself. It’s about building a better connection with your body and making choices that feel good for you.

By paying attention to your hunger cues, you can take small, manageable steps towards healthier eating habits. This can help you not only lose weight but also feel better overall.

Remember, it’s okay to take things one step at a time. Every small change adds up to big progress.