Using a hunger scale is one of the basic habits that has helped me lose 49 pounds and keep it off. When I first started using it I had many “light bulb” moments that highlighted how often I was eating for reasons other than physical hunger. Using a hunger scale is an important component to shift from mindless eating to more mindful eating. There are many versions of the scale and you can customize one that works for you. I wrote previously about how to use a hunger scale for weight loss here.
In the post Mindful Eating: What It Is & Why You Should Try It by Alissa Rumsey, the author describes mindful eating this way:
Mindful eating is being conscious about what we are eating and why. It is about getting back in touch with the experience of eating and enjoying our food. What it is not: a diet. Eating mindfully does not place “good” or “bad” labels on foods. Instead, the goal is to base our meals and food choices on physical cues like hunger, rather than emotional triggers like stress or unhappiness.
The article gives tips for how using a hunger scale can help you practice mindful eating.
- Honor Your Hunger
- Slow Down
- Try the “carrot test”
- Learn to meet your needs without food
- Pay attention to how food affect your body
Get the full article for more detail on how to implement the practice and gain the benefits. If you want more information on the basic habits needed for successful weight loss you can get my free 7-day email course.