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The Hunger-Satiety Scale
(adapted from Geneen Roth)
10. Stuffed to the point of feeling sick
9. Very uncomfortably full, clothes really tight
8. Uncomfortably full, stuffed
7. Very full, feel you have overeaten
6. Comfortably full, satisfied
5. Comfortable, neither hungry or full
4. Beginning signals of hunger
Hunger urge comes every 2-5 minutes for just a moment.
Try to go back to what you were doing, it may go away.
It may be more “I see it so I want it”, or psychological eating.
3. Hungry, ready to eat
Hunger urge lasts longer, eat here, you need it physiologically.
You’re body needs fuel.
2. Very hungry, unable to concentrate
Definitely need to eat here, if you go much longer it’ll be hard to stop.
1. Starving, dizzy, crabby, headache
When you wait this long, you may set yourself up for overeating
because you’re too hungry.
• Learn to eat when your body feels a 2 or 3
• Try to match your physiological hunger and stop around a 5-6
• Remember it takes 20 minutes for our stomach to tell our brain it’s filling
up so drink your water, eat slow and give time to “let it sink in”.
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