hunger scale.

Do you often overeat to the point where you are uncomfortably full?  Oddly enough... this is because we are often not aware of our own bodies and what they need.  This type of blind unawareness is what results in overeating, decreased energy, weight gain, and all of the conditions that go along with carrying excess weight.  When we are not being mindful and checking in with ourselves we will eat simply because it is a celebration, because we have a craving, or because we are bored, stressed, and sad.  To prevent using food as a reward or even to self-soothe, I recommend using a hunger scale to become more in touch with your body's need for food.

A hunger scale helps you determine your hunger (and fullness) level by using a scale from 1 to 10.  In time, it will also help with differentiating between emotional hunger and physical hunger.  The more aware you become of your hunger, the less you need to monitor calories (yesss!).

Here is the scale I like to use:

 T H E   H U N G E R   S C A L E

(modified  from the original revision found in You Count, Calories Don’t , Ominchanski, L.)

1.  Your stomach is completely empty.  It has been 8-14 hours since your last meal.  You are ravenous. Your stomach is empty.  Your stomach acid is churning. You may have signs that your blood sugar is way too low such as a headache, weakness,dizziness, and trouble concentrating.
2. You are overly hungry and way too cranky.  You are low on energy and taking it out on everyone in sight.
3. You are feeling those hunger pangs, and although it's not comfortable, it's also not painful.  Your stomach is rumbling and the urge to eat is strong.
4.  The hungry feeling is just starting and your body is sending you the signal that it's time to eat.
5. This is a neutral position. Your body has enough energy to keep it going and you are comfortable but could definitely keep eating.
6.  This is full satisfaction and still perfectly comfortable
7. This is the point that you are past satisfaction. Yet, you often ignore that feeling and can still find room for just a little bit more.
8.  Time to unbutton your pants. Your stomach is actually starting to hurt.  It feels like pressure and maybe you are having a little bit of acid reflux or bloating is beginning. You begin to question your decision to keep eating when at position 7 and realize you totally should not have had more, but it just tasted too damn good.
9. Your very uncomfortably full.  You feel heavy, tired, guilty and bloated. You want to lay down.  This is a Thanksgiving dinner feeling.
10. Stuffed and sick. You are nauseous,  miserable, don’t want to move.  You mentally tell yourself you are never going to eat, let alone look at food again.  This is Thanksgiving dinner after deciding to go for a third slice of pumpkin pie.

Sooo.... basically after assessing your physical hunger level, decide where you rate yourself.  Are you at 1, 2, 3,or 4?  If you are, eat something.   About half-way through your meal, reassess - are you at 5 or 6?  Stop eating.  Try to only reach 7 or 8 sometimes (like when you just need to have a little of that homemade molten chocolate cake).  Try to avoid 1, 2, 9 and 10.... by not getting way to hungry, you won't end up binging and becoming way too full.... your body will thank you!