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Hunger Scale to Control Hunger

Ellen Regan
October 14, 2016

A hunger scale can be used to rate your hunger levels to determine when you are really hungry, full and just right. Here’s how it works:

The scale runs from 1 – 10, the lower numbers represent hunger and the higher numbers represent fullness. It is recommended that you stay somewhere in the middle (4 – 6) on the scale, meaning you don’t allow yourself to get too hungry or too full.

The whole idea of the hunger scale is to:

Avoid putting off eating to the point where you will eat anything because you are so starving
Know when to stop eating before you feel like you don’t ever want to see food again
You can use the hunger scale to keep track of how you are feeling during the day and determine if you’re getting hungry enough to eat a snack, or full enough that it’s time to put the fork down.

Finding Your Natural Balance

Mastering the hunger scale is a practical step toward building a better relationship with your body and your food. By identifying these physical sensations, you can respond to your needs effectively rather than reacting to sudden cravings or reaching the point of extreme hunger. This process is often influenced by the complex relationship between hunger and hormones, which dictates how and when your body signals a need for fuel. To support this transition to more mindful eating, many find that incorporating physical portion tools helps to provide a visual guide while they retrain their internal cues. If you are ready to move away from restrictive habits and want to understand your unique nutritional requirements, please contact the team at Inside Out Nutrition to discuss a personalised plan.

Combine internal awareness with practical resources by exploring our full range of nutrition guides and portioning equipment today.