hunger scale

EAT SLOWER & USE A HUNGER SCALE

This week's two skills go hand in hand. Being in tune with your hunger and satiety cues is key for building a healthier relationship with your body and with food. Eating slowly will certainly help you with portion control and allow you to know when you are getting to the point of satisfaction so you don't get to the point of being uncomfortably full. That brings us to the HUNGER SCALE. This scale utilizes a range from 1 to 10, with 1 being your absolute hungriest, feeling light-headed, 5 being completely neutral (not hungry and not at all full), and 10 being uncomfortably stuffed. You want to grab a snack or meal at about a three or four on the scale, when you're moderately hungry, and stop eating around a six, just past that completely neutral feeling.

Combining the skills of eating slower and using the hunger scale consistently will ensure a deeper level of intuitive eating. For this week, we encourage you to write your hunger scale number in the app every time you add a photo. This will help you know if you are waiting too long to eat a meal or if you are eating when you are not hungry. Remember, there is no good or bad. You are learning about yourself on this adventure. Then it is our hope that you take that learning and do just a little bit better each day. Consistency wins every time.