The Hunger Scale: Intuitive Eating

Updated: Dec 1, 2020

How do you determine when you are hungry? 💫Let's talk about hunger and the concept of feeling your fullness.

One of the hallmark principles of intuitive eating is to listen to your hunger cues. This creates a mind-body connection, where you mindful of what your body needs when it needs it.

Do you depend on the clock to tell you when you are hungry? Do your emotions control when and what you eat? Do you tune into your physical signs of hunger, or ignore them? These are some important factors to consider.

Knowing diets don't work as they train us to go against our physiological needs, let's ditch the diet and begin to trust ourselves again.

How can you begin to trust that you are eating optimally? I love this tool, The hunger scale, as it can help you get attuned with your hunger and fullness cues.

If you've been living with a rollercoaster eating habit, somedays skipping meals for "less calories", while other times feeling out of control and overeating to uncomfortable fullness, this helpful tool creates awareness that you need so you can start to learn what its like to eat when hungry and stop when full.

I help my clients improve their relationship with food and their overall health. I love helping people implement this mindful approach and feel confident.

💌 Want my free 7 Day Appetite Awareness Guide? Click here:

7 Day Food Journal
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Below is the hunger scale from the University of California, Berkely you can use to rate your hunger-satiety cues. This gives you an idea of how to rate your fullness.

10 - Extremely stuffed, nauseous

9 - Stuffed, very uncomfortable

8 - Overfull, somewhat uncomfortable

7- Full but not uncomfortable

6- Satisfied, but could eat a little more

5- Starting to feel hungry

4- Hungry, stomach growling

3- Uncomfortably hungry, distracted, irritable

2- Very hungry, low energy, weak and dizzy

1- Starving, no energy, very weak

Where are you on the hunger scale right now?


1.The hunger-sateity scale. Berkeley.

2. Harris, C. Mindful eating- studies show this concept can help clients lose weight and better manage chronic disease. Today’s Dietitian. 2013; 15(3): 42