To use the hunger scale, check in with yourself and ask “how hungry am I?” Sometimes people do not feel hunger in their stomach but have other feelings, such as a headache or almost overwhelming thoughts of food (the famished stage). Learn your own personal cues and use these numbers to help determine when you need to eat. Usually the best time to eat is the 1-2 range. Never let yourself become so famished that you might pass out. This only causes overeating when you do have a meal. While you eat, check in with yourself and ask “how full am I?” Stop eating once you get to about the 3-4 range. You should feel satisfied but not stuffed.
Eat slowly. Most people become painfully stuffed because they eat too quickly and their brains do not get the signal that they are satisfied until they have consumed too much food. By slowing down eating the brain will be able to register the food in your stomach and signal you to stop before you eat too much. The brain knows how much food your body needs. Pay close attention to its signals. Keep in mind that most people need to eat every 3-4 hours. The hunger scale numbers are very useful to record in a food journal. You will learn your personal hunger cues and preferred eating patterns, and if you are eating for reasons other than physical hunger.
