Hunger and Fullness
Sometimes we eat because we think we should, the clock says a certain time, or we see others eating. Check in with yourself before you eat. Are you really hungry?
Then, during each meal, it's good to know when to stop before you overeat. No more, "Oh, I'm so stuffed!"
When should I stop eating?
You should only eat until you feel satisfied or almost full.
How can I tell?
To manage how much you eat, listen to your body. Here's how:
Stop eating 2 or 3 times during each meal. Ask yourself if you're still hungry or starting to feel like you've had enough.
Eat slowly. Feelings of fullness do not happen right away.
After you finish eating, check again to see how full you are. You never want to be too hungry or too full.
It's best to stay between 3 and 7 on the hunger/fullness scale below.
Did you know?
It takes about 20 minutes for the stomach to tell the brain that it's full, so eat slowly and stop eating before you feel full.
What are tips to manage eating?
Use smaller plates and bowls. This will help you get used to smaller portions without going hungry.
Eat lots of veggies and fruits. They can make you feel fuller with fewer calories.
Focus on eating small balanced meals with small healthy snacks in between. This will keep your energy up and your hunger in control.
Change your eating schedule, especially if you tend to skip or delay meals and overeat later.
Use this scale to rate your hunger and fullness during mealtime.
Hunger and fullness scale | |
|---|---|
10 | Uncomfortably full or "sick." Like "Thanksgiving full." |
9 | Stuffed and uncomfortable. |
8 | Too full, somewhat uncomfortable. |
7 | Full, but not yet uncomfortable. Hunger is gone. |
6 | Filling up, but still comfortable. Could definitely eat more. |
5 | Neutral. Neither hungry nor full. |
4 | Slightly hungry, mild signals that your body needs food. You can wait to eat. |
3 | Hungry, not yet uncomfortable. Clear signals that your body needs food. |
2 | Very hungry, irritable, or anxious. You want to eat everything in sight. |
1 | Starving, feeling weak, lightheaded, dizzy, or other extremely uncomfortable symptoms of hunger. |