Is it really Hunger

The Hunger - Fullness Scale



What is physical hunger?

It varies from feeling famished to only mild distress. Sensations may include stomach flutter or growling, lightheadedness, irritability, difficulty concentrating, shaky hands, weak knees, and headache. Everyone is a little different, and it’s a matter of degree. Differentiate between hunger, thirst and tiredness because they can all feel the same.

What is fullness?
The elusive feeling of fullness ranges from the mere absence of hunger to actual suffering produced by stuffing it in. But you have to eat slowly and mindfully to hear it. You won't hear it when you eat in front of the TV and inhale at record speed.

The Hunger – Fullness Scale

Hunger and fullness exist on a continuum. The scale ranges from “0” ravenous, to “10” uncomfortably overstuffed, almost sick. A “5” is neutral, neither hungry nor full.

Before, during and after you eat, or whenever you get the idea, use the scale to rate your physical hunger and fullness. Take the time to get to know the scale, and use it the navigate your eating behavior.

How to do it

• Whenever you want to eat, close your eyes, listen to your body, and rate your hunger from 0 to 10.
• Eating at a hunger level of 2 or 3 is appropriate. That’s between moderate and significant hunger, not yet famished. You’re likely to overeat when you’re ravenous, at 0 to 1.
• Slow down while eating and take a half-time break to give your body time to realize that you’ve eaten.
• Try stopping at a fullness level of 7 or 8 out of 10. That’s moderately to comfortably full, and it should keep you satisfied for several hours.

You might prefer to maintain a range of 4 to 6 by eating mini-meals to crowd out your diet and modulate strong feelings.