Filed Under Diet, Weight Loss |
Using the hunger scale is crucial to weight management. Utilizing this simple but valuable tool will help you avoid over eating and lose weight quicker. The more in synch you are with real hunger, the less you’ll count calories. On a scale of 1 to 10—with 1 being weak and light-headed, 5 being comfortable, 7 being full, and 10 being stuffed, what is your hunger number right now? Focus and let your stomach tell you the number.
1: Weak and light-headed. Your stomach acid is agitated or stirring.
2: Very uncomfortable. You feel grouchy and unable to think.
3: Uncomfortably hungry. Your stomach is making noises.
4: Slightly uncomfortable. You’re just beginning to experience the first signs of hunger.
5: Comfortable. You’re more or less content, but still could eat some more.
6: Perfectly comfortable. You feel content..
7: Full. A little bit on the uncomfortable side.
8: Uncomfortably full. You feel abdominally bloated and overall yucky.
9: Very uncomfortably full. You want to unzip your pants or skirt.
10: Stuffed. You are so full you feel like you could throw up.
Hunger Scale Guidelines:
- Drink plenty of water. Your ability to feel real hunger depends on your body being well hydrated. Test yourself. If you feel hunger, try drinking a glass of water first. If after 15 minutes you’re still hungry, eat. Sometimes your body may not be hungry but actually thirsty.
-Don’t skip meals or snacks! Your body should naturally feel hungry 3-5 hours after breakfast.
-To conquer the hunger scale, eat only when you’re feeling 1, 2, 3 or 4 and stop eating at a 5 or 6 until the next snack or meal.
-If you are trying to drop pounds, stop at a 5, which is the point where you’re burning more calories than you’re eating. This doesn’t mean that you can eat Chocolate Truffles until you’re at a 5. Needless to say, you need to eat a healthy, balanced diet, low in fat, low in sugar and sodium.
-Get enough sleep. Studies show that sleep deprived individuals are hungrier and tend to eat more.
-Last but not least, slow down when you eat. It takes 15 minutes for the brain to receive the “I’m full” signal so if you eat fast, you’ll end up eating more than needed. You may find yourself on the uncomfortably full side.
Even though it’s simple, it takes time to master it, especially if you’ve been eating out of boredom, stress, etc. I’ve been at my goal weight for 9 months now, and I still struggle with it from time to time, so don’t give up if you can’t get it at first. Best Wishes!