Hunger Scale

This is a useful tool to help you get in touch with your physical hunger. Often people who eat emotionally are not even aware of their body’s hunger signals, and so start eating when they are not hungry or don’t stop eating when they are full. Use the scale below to help you become more aware.

10: Stuffed. You are so full you feel sick. You are totally miserable, can’t move, and never want to see food again.

9: Very uncomfortably full. You need to loosen your clothes. You feel tired and heavy, and want to go to sleep.

8: Uncomfortably full. You feel stuffed and bloated. You’re starting to regret eating so much.

7: Full. A little bit uncomfortable. You’re past the point of satisfaction, and even though your stomach is saying “no” your mind is saying “just a few more bites.”

6: Perfectly comfortable. You feel satisfied.

5: Comfortable. You’re more or less satisfied, but could eat a little more.

4: Slightly uncomfortable. You’re just beginning to feel signs of hunger.

3: Uncomfortably hungry. Your stomach feels empty and is rumbling. The urge to eat is strong.

2: Very uncomfortable. You feel irritable and unable to concentrate. You have very little energy.

1: Beyond hungry. You feel weak and light-headed. Your stomach acid is churning. You may feel the need to lie down or have trouble being coordinated.