the hunger scale
Health,  Mindfulness,  Self Development,  self-care

Emotional Eating: Learn the Hunger Scale

Do you have trouble finding out if you’re hungry or just trying to fill some kind of need? Eating and the psychology behind it are notoriously complex things even though it’s a common part of life for living things. If you want to be more in control, then it would be a great idea to gain some of the tools that you can use to get a handle on your eating habits. If you continue to read on, you will learn the hunger scale to know if you’re actually hungry.

It’s Important to Eat Slow

One of the important things about making a hunger scale is that you must eat somewhat slow in order for them to work. This allows you to truly know where you are in the hunger spectrum. For example, you could eat the first course of a meal and rest for about 5 minutes. This will give our body the chance to adjust to the food that you have just eaten. As you eat, be sure to be honest with yourself about how you feel. Honesty is essential for your growth in this self-study.

The Hunger Scale

The true purpose of a hunger scale is to eliminate the possibility that you are eating for a psychological reason and only for physical hunger. Below, you will find a basic hunger scale.

  1. Starving, low blood sugar, dizziness.
  2. Very hungry, fatigued, frequent stomach growls.
  3. Hungry, some stomach growls, but not quite frequent yet.
  4. Beginning to feel hungry.
  5. Sated, not hungry.
  6. Nice feeling of fullness.
  7. Slight discomfort.
  8. Somewhat stuffed.
  9. Stomach pain.
  10. Nearly sick or vomiting.

As you can see, if you’re experiencing a 5 or 6, you can probably go without eating a while, but if you’re at a 1, then you might want to eat something soon. If you frequently find yourself at 9 or 10, then that is why you are experiencing weight gain, and it’s even more likely that you are engaging in emotional eating.

During Meals

You can also use the hunger scale during meals to tell you if you should quit eating or continue with seconds. The key is to eat slowly, so that your body has a chance to register the food that you are eating. Pay close attention to how you feel. As soon as you get to a 5, definitely stop.

If you don’t stop eating at that point, you could easily end up at an 8 or a 9, so be sure to stay focused on your hunger.

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Emotional Eating: Learn the Hunger Scale

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