{"id":1245,"date":"2023-09-25T14:31:11","date_gmt":"2023-09-25T14:31:11","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1245"},"modified":"2023-09-25T14:50:58","modified_gmt":"2023-09-25T14:50:58","slug":"the-hunger-scale-why-it-is-one-of-the-most-important-tools-in-your-toolbox-for-healthy-eating","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1245","title":{"rendered":"The Hunger Scale: Why it is one of the most important tools in your toolbox for healthy eating"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1245\" class=\"elementor elementor-1245\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2826e0da elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2826e0da\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3110f34\" data-id=\"3110f34\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f7957f4 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"f7957f4\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">The Hunger Scale: Why it is one of the most important tools in your toolbox for healthy eating<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a65a1c elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"0a65a1c\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?fit=300%2C169&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-1246\" alt=\"Woman eating a chocolate covered strawberry\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?w=1640&amp;ssl=1 1640w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?resize=1024%2C577&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?resize=768%2C433&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?resize=1536%2C865&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Covermain-photo.png?w=1280&amp;ssl=1 1280w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21d30079 elementor-widget elementor-widget-text-editor\" data-id=\"21d30079\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I\u2019m going to let you in on a little insider knowledge.\u00a0 I talk about the hunger scale with almost all of my clients.\u00a0 And rarely, if ever, do they know what it is, and I\u2019m not surprised. \u00a0 I don\u2019t know about you, but after growing up in the \u201cclean your plate before you can leave the table\u201d club, I lost touch with my fullness cues.\u00a0 I ate just to finish my meal and be done with it.\u00a0 Add to that the years of dieting and a busy life in my 20\u2019s, and my hunger cues were all out of whack!\u00a0 So something called the hunger scale was nowhere in my vocabulary.\u00a0 Fast forward 14 years of being a dietitian, and it is my GO TO tool.\u00a0\u00a0<\/span><\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\"wp-image-1248 aligncenter\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/thehungerscale.jpg?resize=483%2C188&#038;ssl=1\" alt=\"Hunger scale\" width=\"483\" height=\"188\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/thehungerscale.jpg?w=1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/thehungerscale.jpg?resize=300%2C117&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/thehungerscale.jpg?resize=768%2C299&amp;ssl=1 768w\" sizes=\"(max-width: 483px) 100vw, 483px\" \/>\u00a0<\/p><p><i><span style=\"font-weight: 400;\">What is the Hunger Scale?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">The Hunger Scale is a simple way to gauge your level of hunger and fullness at any given moment.<\/span><i><span style=\"font-weight: 400;\"> Easy right?\u00a0 Ha!\u00a0 But we\u2019ll get into that later<\/span><\/i><span style=\"font-weight: 400;\">.\u00a0 The scale ranges from 1 to 10, with 1 being extremely hungry and 10 being way too full. Let&#8217;s break down the different points on the Hunger Scale:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Starving\/Famished<\/span><\/i><span style=\"font-weight: 400;\">: You are extremely hungry, feeling weak, lightheaded, and irritable.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Very Hungry<\/span><\/i><span style=\"font-weight: 400;\">: Your stomach is growling, and you are focused on food.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Pretty Hungry<\/span><\/i><span style=\"font-weight: 400;\">: You\u2019re ready to eat, but not desperate for food, stomach starting to talk.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Slightly Hungry<\/span><\/i><span style=\"font-weight: 400;\">: You feel some mild hunger pangs but can wait to eat.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Neutral<\/span><\/i><span style=\"font-weight: 400;\">: You are neither hungry nor full; you feel satisfied.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Satisfied<\/span><\/i><span style=\"font-weight: 400;\">: You feel content and comfortable, with no urge to eat.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Slightly Full<\/span><\/i><span style=\"font-weight: 400;\">: You are comfortably full, and your hunger has been satisfied.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Overfull<\/span><\/i><span style=\"font-weight: 400;\">: You feel stuffed and uncomfortable, possibly regretting overeating.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Uncomfortably Full:<\/span><\/i><span style=\"font-weight: 400;\"> You feel bloated, sluggish, and uncomfortable.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Stuffed to the Brim<\/span><\/i><span style=\"font-weight: 400;\">: You are painfully full and may even experience physical discomfort.<\/span><\/li><\/ul><p><i><span style=\"font-weight: 400;\">How do I use it?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">Here\u2019s the best way to utilize the tool.\u00a0 Start eating at a hunger level of a 3 or even a 4 and stop eating around a 6. The trouble is, people tend to start eating at a 2, or even a 1 and then stop at a 7 or 8, not good.\u00a0 Notice the green area?\u00a0 That\u2019s the sweet spot.\u00a0<\/span><\/p><p><i><span style=\"font-weight: 400;\">How do I know when I\u2019m hungry BEFORE my stomach starts growling?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">Great question!\u00a0 And to be honest, that takes practice.\u00a0 Did you know our bodies give us subtle clues to hunger earlier than rumbling\/growling?\u00a0 If you\u2019ve ever had a kid or even seen a baby, they give clues like chewing on their hands or making a little fish face BEFORE they start crying.\u00a0 That\u2019s when you need to feed them because if you wait, they\u2019ll eat too fast, get too full, have lots of gas bubbles, and it\u2019s not great. Think of your growling stomach as a crying baby; you\u2019re too late.\u00a0 When you tune into the subtle cues (which can be different for everyone), you can eat before it\u2019s too late.\u00a0 Why is it important to eat before you\u2019re famished?\u00a0 Going into a meal REALLY hungry can lead to less healthy choices, aka, choices that are fast- like pizza or fast food for example.\u00a0 Plus, you tend to eat really fast, which can lead to overeating, which no one feels good doing, literally.\u00a0 Here are some things to look out for to indicate hunger before your stomach starts making a fuss:<\/span><\/p><p><img decoding=\"async\" data-recalc-dims=\"1\" class=\" wp-image-1249 alignleft\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=152%2C152&#038;ssl=1\" alt=\"\" width=\"152\" height=\"152\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/09\/Untitled-design-24.png?resize=800%2C800&amp;ssl=1 800w\" sizes=\"(max-width: 152px) 100vw, 152px\" \/><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mouth: preoccupation with the mouth, desire for oral stimulation, urge to put food into the mouth, mouth watering, feeling of thirst<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Throat\/esophagus: achiness, dull pain, gnawing sensation<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach: emptiness, hunger pangs (not noise), nausea, pain<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Head: difficulty concentrating, fogginess, sleepiness, light-headedness, headache, persistent thoughts of food<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emotional: irritability, moodiness, flat affect, impatience, \u201changry\u201d<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Try checking on yourself starting about 2-3 hours after eating: 2 hours after a snack, but it might be even shorter depending on the snack vs 3 hours for a meal- it might take longer to notice any signs depending on the meal.\u00a0 Some people feel their energy dropping, for some people hangy is a common sign, and I\u2019ve heard a few clients getting headaches if they don\u2019t eat consistently throughout the day.\u00a0 Imagine being able to prevent headaches before they start by eating!\u00a0 Sign me up.\u00a0 The more you practice, the easier it becomes.<\/span><\/p><p><i><span style=\"font-weight: 400;\">Got it, but how do I know when I\u2019m full?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">Yikes, ok my two thoughts are, that\u2019s tough, and it takes a lot of trial and error.\u00a0 Here are some things to check in on while you\u2019re eating.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mouth:\u00a0 subtle change in the taste of food, food is most appealing when you\u2019re hungry, and it starts to decrease as your fullness increases.\u00a0 The urge to put food into your mouth decreases as your fullness increases as well.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stomach:\u00a0 stomach stretching\/filling, the hard part is finding the spot BEFORE you\u2019re too full<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body: the \u201crelaxation response\u201d. If hunger is perceived as danger, feeling full gives the idea of safety.\u00a0 Try to notice your body relaxing as you become satisfied (not stuffed).<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mind: no longer preoccupied with food.\u00a0 When you\u2019re hungry, all thoughts go to food, as you fill up, you can think about other things.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">The signals of fullness are a lot more subtle than hunger, so keep trying.\u00a0 Remember, it takes 20 minutes for the stomach to signal the brain it\u2019s full.\u00a0 So slow down and give yourself 20 minutes before going back for seconds.\u00a0 Trust me, I CAN eat 4 pieces of pizza in less than 20 minutes, but it doesn\u2019t mean I need to.\u00a0 Along the same line, you don\u2019t need to be overfull after each meal.\u00a0 You should be comfortable and begin to feel hungry over the next 3-4 hours after a meal, and that\u2019s a good thing.\u00a0 You shouldn\u2019t be eating so much you can go 7-8 hours.\u00a0\u00a0<\/span><\/p><p><i><span style=\"font-weight: 400;\">This seems like a lot, is it worth it to learn my hunger and fullness levels?<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">Yes!\u00a0 This is part of mindful eating (see our other blog about the basics of mindful eating <\/span><a href=\"https:\/\/simplestartnutrition.com\/?p=1100\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\"> and how to practice mindful eating <\/span><a href=\"https:\/\/simplestartnutrition.com\/?p=936\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 Mindful eating is a great way to tune into your body to help you decide when, how much, and what foods to eat to make you feel your best.\u00a0 But lets list out some great reasons to use the hunger\/fullness scale:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Enhances Mindful Eating<\/span><\/i><span style=\"font-weight: 400;\">: Using the Hunger Scale encourages you to become more mindful of your body&#8217;s signals. Instead of eating on autopilot or out of habit, you learn to assess your hunger level before deciding what and how much to eat.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Reduces Emotional Eating<\/span><\/i><span style=\"font-weight: 400;\">: Emotional eating often occurs when we ignore our body&#8217;s true hunger signals and use food to cope with stress or emotions. The Hunger Scale helps you differentiate between physical hunger and emotional hunger.\u00a0 (<\/span><i><span style=\"font-weight: 400;\">That\u2019s a whole separate blog I haven\u2019t written yet<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">but I will<\/span><\/i><span style=\"font-weight: 400;\">!)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Supports Portion Control<\/span><\/i><span style=\"font-weight: 400;\">: By tuning into your body&#8217;s hunger and fullness cues, you are better equipped to control portion sizes. You&#8217;ll find it easier to stop eating when you&#8217;re satisfied rather than continuing until you&#8217;re overfull.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Prevents Overeating<\/span><\/i><span style=\"font-weight: 400;\">: Eating slowly and stopping when you reach a level of satisfaction (around a 6 on the Hunger Scale) can help prevent overeating, which is a common contributor to weight gain.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Encourages Balanced Meals<\/span><\/i><span style=\"font-weight: 400;\">: Paying attention to your hunger level before eating allows you to choose balanced meals that align with your body&#8217;s needs. You&#8217;ll be less likely to opt for unhealthy, high-calorie snacks when you&#8217;re moderately hungry.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">Promotes Better Digestion<\/span><\/i><span style=\"font-weight: 400;\">: Eating when you&#8217;re moderately hungry and stopping when you&#8217;re satisfied can aid digestion. Overeating can lead to discomfort and digestive issues.<\/span><\/li><\/ol><p><i><span style=\"font-weight: 400;\">Practical Tips for Using the Hunger Scale<\/span><\/i><\/p><p><span style=\"font-weight: 400;\">Now that you understand the Hunger Scale&#8217;s significance, here are some practical tips for incorporating it into your daily life:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check-in with Yourself: Before each meal or snack, take a moment to assess your hunger level. Rate it on the scale from 1 to 10. If you\u2019re a 1, next time try to eat a little sooner, but know you might need a little more food to fill you up than if you were going into a meal at a 3.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat Mindfully: Slow down and savor your food. Pay attention to taste, texture, and aroma. This helps you stay attuned to your body&#8217;s fullness cues.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause During Meals: Periodically pause while eating to gauge your hunger. Are you still hungry, or are you reaching a comfortable level of satisfaction?<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice Self-Compassion: Remember that it&#8217;s okay to eat when you&#8217;re hungry and stop when you&#8217;re satisfied. Avoid guilt or rigid diet rules (<\/span><i><span style=\"font-weight: 400;\">no more clean your plate club for me!<\/span><\/i><span style=\"font-weight: 400;\">)<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">The Hunger Scale is a powerful tool that can transform the way you approach food and eating. By listening to your body&#8217;s cues and making mindful choices, you can achieve a healthier relationship with food, manage your weight more effectively, and ultimately enjoy a more balanced and nourishing diet. Give it a try, and you may find that the Hunger Scale becomes your trusted guide on your journey toward healthier eating habits.<\/span><\/p><p>\u00a0<\/p><p>Stay Happy, Stay Healthy<br \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-643\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=183%2C141&amp;ssl=1\" sizes=\"(max-width: 183px) 100vw, 183px\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1650&amp;ssl=1 1650w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1024%2C789&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=768%2C592&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?resize=1536%2C1184&amp;ssl=1 1536w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/08\/image-7.png?w=1280&amp;ssl=1 1280w\" alt=\"\" width=\"183\" height=\"141\" data-recalc-dims=\"1\" \/><br \/><br \/>This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<a href=\"http:\/\/simplestartnutrition.com\/\">simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3db63b3 elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"3db63b3\" data-element_type=\"widget\" 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