Hunger Scale

Someone once told me that a good indicator is the Hunger Scale.

I am a social eater.

I am an emotional eater.

To determine if I am really hungry or otherwise I use the Scale.

  1. famished – stomach growling, weak, nauseous
  2. starving – stomach growling, a bit dizzy
  3. hungry – empty feeling in stomach, some growls
  4. semi-hungry – some feelings of hunger
  5. satisfied – stomach has food in it, can get through activities
  6. Content – stomach is satisfied (you want to be 5 or 6)
  7. Full – no feeling of hunger but you can fill in some empty pockets .
  8. Bloated – no feeling of hunger, pockets of air – some discomfort
  9. Over-stuffed – no feeling of hunger, discomfort – idea of food makes you nauseous.
  10. Engorged – idea of another piece of food or drink in your system will make you sick. Feeling of food stuck in your throat.

Well there is my description of the scale.

In a nutshell: You don’t want to be a 1 (starving) or 10 (gluttonous). You want to be somewhere in the middle. Make up your own determination as to how you feel.  You want to maintain between 4-7 around the clock. You should never get as low as a 1-3 or as high as 8-10.


1 Comment »

  1. leanne said,

    I am a 3, was anorexic (I guess you always are). I am a 4. so not in the one to three category, But for instance today I’ve had 1/2 of a whole wheat bagel. It’s 4:00 am and I haven’t eaten yet. Probably won’t. I’m too lazy to make something, Perhaps I’ll have a piece of bread. I have anti reflux medication rx . If I don’t take it I’m terrified to eat. Then again I never feel hungry. I’m wondering if it has to do with previous anorexia. My BMI is in the normal range thanks to a dietician who added alot of fat to my diet as well as the liquid meal supplements.

    I don’t think anyone can provide any more information than I already have but thought I would respond anyway.


    Just curious

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