The hunger scale is a useful tool to help become more aware of the body’s signals for fuel. Once I started practicing using a hunger scale I realized how many times I was eating just because I felt like it was time to eat. I realized how often I had habits of putting bites in my mouth when I wasn’t hungry at all. A piece of cheese while waiting for dinner to be ready, a handful of nuts before bedtime, a morning snack when I was bored at work. Cleaning my plate even though I was full. It all adds up.
Using the hunger scale can help you tune back into your body’s needs. It’s a way to eat when you get a little hungry and stop when your satisfied but not full. If you have fat to lose you have stored calories on your body. Allowing yourself to get a little hungry before you eat allows your body to tap into those fat stores and use them for energy. When you eat every two or three hours you don’t allow your body to use up those energy resources.
There are many different versions of hunger scales you can find on the internet. This one is how I think of my own hunger scale.
Start listening to your own body’s signals. What does a -2 feel like for you? How does your body feel when you are satisfied but not full. Journaling this at each meal can be helpful. The more you practice the sooner you will find the sweet spot.
When this is dialed in you will have more and more opportunities where you do not overeat. Be prepared to leave food behind. It’s OK to not eat the last few bites if you are satisfied. Even if it’s broccoli.
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