As we continue into the holiday season with seemingly endless opportunities to eat, drink and be merry, I thought I would share this cool, easy tool with you.
It’s called a hunger scale.
The hunger scale is a tool to help you decide when to eat and when to stop eating based on how your body feels.
There are several versions out there that are all slightly different but this is my version.
So here’s what you do:
First, ask your body how hungry or full you are feeling based on the following levels.
10. Beyond full. You are stuffed to the point of feeling sick.
9. Very uncomfortably full. You may feel tired or bloated.
8. Uncomfortably full. You can feel pressure on your stomach and realize maybe you should have stopped eating earlier.
7. Full. You have eaten just a bit too much but may feel you can find room for a little more.
6. Comfortable and satisfied. You are neither hungry nor full.
5. Neutral. If you are eating, you don’t feel full yet, and if you’re between meals, you’re not feeling hungry yet.
4. Hungry. You’re starting to think about food and feel signs of hunger.
3. Uncomfortably hungry. Your stomach is rumbling and you feel emptiness in your stomach.
2. Very uncomfortably hungry. You are cranky, indecisive, and lacking in energy.
1. Beyond hungry. You can’t concentrate, may feel dizzy, and may have trouble with coordination.
Next, determine whether or not to eat.
Most people enjoy their food and eat comfortably when they are between a 3 and a 6.
If you are not underweight, never start to eat unless you are a 4 or lower and stop eating when you get to a 5 or 6. If you are trying to lose weight, make sure you stop when you’re at a 5.