Monday, February 26, 2007

The different Hunger Scales

Over the course of the 2 years that I've been learning about Intuitive Eating, I've read a lot of books -- both about non-dieting, and about dieting -- and have found some interesting Hunger Scales used in some of them! I've posted about these scales on this blog before, but I'm going to post them again, all in one post, so that we have a handy reference, and so that we can compare!


[From Bob Greene's "THE BEST LIFE DIET"]

HUNGER SCALE

10 - STUFFED: so full that you feel nauseous
9 - VERY UNCOMFORTABLY FULL:
you need to loosen your clothes
8 - UNCOMFORTABLY FULL: you feel bloated
7 - FULL: you feel a little bit uncomfortable
6 - PERFECTLY COMFORTABLE: you feel satisfied
5 - COMFORTABLE: you're more/less satisfied,
but could eat a little more
4 - SLIGHTLY UNCOMFORTABLE: you're just
beginning to feel signs of hunger
3 - UNCOMFORTABLE: stomach is rumbling

2 - VERY UNCOMFORTABLE: you feel irritable
& unable to concentrate
1 - WEAK & LIGHT-HEADED: your stomach acid is churning


** Begin eating when you're at a 3 or 4
** Stop at 5, if you're trying to lose weight
** Stop at 6, if you're wanting to maintain your weight



[From Jill Fleming's "THIN PEOPLE DON'T CLEAN THEIR PLATES"]

HUNGER - SATISFACTION SCALE (HSS)

10: Stuffed to the point of feeling sick (Thanksgiving full!)
9: Very uncomfortable, tired
8: Uncomfortably full
7: Feel you have eaten just a little bit too much
6: Comfortable, satisfied [stop eating]
5: Just noticing the first signs of hunger [slow down, if eating]
4: Hungry, ready to eat [Eat at this point]

3: Very hungry
2: Extremely hungry, irritable
1: Starving, can't concentrate, dizzy




[From Judy & Arthur Halliday's "THIN WITHIN"]

HUNGER SCALE

10 - Thanksgiving-STUFFED! (can't do up pants, etc)
9
8
7
6
5 - Satisfied (had just enough food to "refuel")
4
3
2
1
0 - Empty / Time to eat (stomach may growl, or you get an empty feeling)

** 0-5 = Eating between these numbers will help you release weight
** 3-7 = Maintain weight
** 5-10 = Gain weight




[From Gillian at Healthier Outcomes]

HUNGER SCALE:

10 - Stuffed to the point of feeling sick.
-> Eat to here 2 or more x's a week = weight gain.

9 - Very uncomfortably full, need to loosen your belt.
-> Eat to here 2 or more x's a week = weight gain.

8 - Full, feel pressure on your stomach
-> Eat to here 2 or more x's a week = maintain weight.

7 - Comfortable, no longer hungry.

6 - Satisfied.
STOP! Your brain will register at "7" in 20 minutes.
Your stomach should be growling in about 3 - 4 hours.


4/5 - Comfortable, neither hungry nor full.

3 -
Beginning
signals of hunger.


2 - Hungry, ready to eat.

1 - Very hungry, unable to concentrate.

0 - Starving, dizzy, irritable. Ravenous & empty.


Personally, I think my favorite is Bob Greene's. The "Healthier Outcomes" one is cool, too! Though, I tend to still follow the Thin Within one (it's super-ingrained into my thinking! LOL).

5 comments:

Deanna said...

I thought I'd share this Hunger Scale. It was given to me while I was in treatment at the Mirasol Eating Disorders Treatment Center. Personally, I love it and still use it.
love, Deanna

HUNGER AWARENESS SCALE

1. You are lightheaded and can barely think or function. Hunger
consumes your thoughts. You may feel low energy, cranky, and
irritable.
2. You are very hungry, but your thinking is clear. You can
still make healthful food choices.
3. You feel hungry and are ready to eat. (This is a good time
to start eating your meal.)
4. You are a little bit hungry. You may be uncertain about
whether you are hungry or not. (This is an appropriate time to start
food preparation and cooking.)
5. You are not hungry or full. You may need food at this time.
If you are eating, you are not satisfied yet.
6. You are approaching fullness, but could eat more.
7. Satisfied. Your stomach feels like it has welcomed a good
meal. You are satisfied. (Check in with yourself…are you still
hungry?)
8. You are now full.
9. You are overly full, and it feels uncomfortable.
10. You are extremely full. May trigger eating disorder
thoughts, such as binging, purging, restricting, etc.

a girl no longer dieting said...
This comment has been removed by the author.
Diet Free Leesha said...

I have just begun my non dieting journey - have you lost and maintained a healthy weight in your 2 year journey?

MizB said...

Diet Free Leesha -- feel free to read my story! It'll explain. ;o)

Ellie said...

I think I like the "Healthier Outcomes" one the best. Thanks for posting these!