The hunger scale is a number system that allows you to determine how hungry you feel at any given time. Before explaining how to use this scale we must first explain what hunger is. Hunger is the physical sign that you need to eat. It can manifest in many ways, from a rumbling and subtle ache in your stomach to severe stomach pain, developing a headache, becoming irritable and feeling like you will pass out. These sensations are the internal cues that you need to eat food. Many people either ignore these signals or don’t know how to decide when they need to eat. This scale helps to determine how hungry you are and when it is the right time to eat. It also teaches you when to stop eating.
The hunger scale ranges from 0-5. It is a very good tool to use when learning what physical hunger feels like and when to eat. Here is the breakdown for each number:
0- Completely famished, you feel very irritable, have a severe ache in your stomach, have a headache, feel shaky and are ready to pass out.
1- Moderately hungry, you have rumbling in your stomach and a moderate ache, you feel you need to eat now.
2- Slightly hungry, the hunger pangs in your stomach and thoughts of food begin but you can wait to eat.
3- Not hungry and not full, you feel satisfied. This can be considered a neutral feeling.
4- Full but not uncomfortably stuffed
5- Painfully stuffed, you feel sick and think your stomach might burst.
In Part 2, I will discuss how to use the hunger scale.
