When it comes to knowing how much we should eat each day, the Hunger Scale is a helpful tool that helps us to tune into physical cues and assess our levels of hunger and fullness. In the process, fostering mindful eating habits help us build awareness of external factors that can influence cravings and hunger.

What is the Hunger Scale?

The Hunger Scale is a numerical system, 

ranging from 1 to 10, that helps you assess your level of hunger or fullness. 

Using the hunger scale

Incorporating the Hunger Scale into your weight loss strategy encourages mindful eating, helping you to better regulate food intake based on your body's needs rather than external cues or emotional triggers.

1. Check-In before eating: Before reaching for a snack or meal, pause and assess your hunger level. Aim to eat when you’re around a 3 or 4 on the scale. This ensures you’re eating in response to physical hunger rather than emotional or habitual eating.
2. Mindful eating: While eating, focus on your food, savoring each bite. This helps you recognize when you’re approaching a 6 or 7 on the scale, indicating satisfaction without overeating.
3. Avoid extremes: Try to stay within the 3 to 7 range on the Hunger Scale. Eating at a 1 or 2 can lead to overeating due to excessive hunger, while eating at an 8 or higher can cause discomfort and guilt.
4. Reflect post-meal: After eating, take a moment to reflect on your fullness level. This practice helps reinforce mindful eating habits and better regulate portion sizes over time. Recording your hunger levels before and after meals in a food diary can help identify unhelpful patters to work around.

Benefits of listening to hunger cues

Listening to your body's hunger cues using the Hunger Scale offers several benefits:

• Improved portion control: By eating when you’re moderately hungry and stopping when you’re comfortably full, you naturally consume appropriate portion sizes.
• Greater satisfaction: Mindful eating enhances the enjoyment of food, leading to greater satisfaction and reduced cravings between meals.
• Better digestive health: Avoiding overeating helps maintain digestive health, preventing discomfort and promoting nutrient absorption.
• Emotional awareness: Recognising emotional triggers for eating allows you to address underlying emotions in healthier ways, reducing stress-related eating.

Summary

The Hunger Scale can be a helpful tool as you adopt a new approach to eating and managing your daily intake. By learning to listen to your body’s hunger cues and responding appropriately, you can achieve a balanced approach to eating that supports your weight loss goals and overall well-being.