Overeating is a serious problem — and a big contributor to the epidemic of obesity. Are you eating out of habit? Momentum? Or are you truly hungry?
Use this hunger scale to judge just how hungry you really are.
- Stuffed: that overfull feeling. One more bite, and you might just burst. Uncomfortable doesn’t begin to describe it — you might be experiencing heartburn or acid reflux from stomach acids rising into your esophagus.
- Full: at this point, you’re just beyond sated. Your stomach might feel a little bloated, and the food isn’t as satisfying. Momentum is the only reason you’re still eating.
- Satisfied: Not full but not hungry — the perfect balance. Your stomach is relaxed and comfortable. No rush for the next meal.
- Moderately Hungry: This is the BEST time to eat. Your stomach is a little rumbly, and you’re thinking about your next meal. You aren’t starving, so you won’t overeat if you have your meal now.
- Hungry: You’re thinking about food, and you need it soon. Within an hour, if you don’t eat, you’ll be tipping over into the last stage.
- Starving: Running on empty. Your blood sugar levels are really low, and you might feel lightheaded, shaky, or jittery. If you’re this hungry, you are at the biggest risk of bingeing.
If you are having trouble figuring out just where you fall on the hunger scale, you might want to try eating smaller meals every four or five hours. Regular eating can help keep your blood sugar and energy levels stable — and protect you against bingeing and making unhealthy choices.
What else can you do to keep hunger manageable and still make healthy choices?
- Fill up on fruits and veggies — you’ll get bigger portions for fewer calories and that can help you suppress hunger and feel satisfied.
- Nibble healthy fiber throughout the day. Fiber can help you feel full faster and stay full longer.
- Pick healthy, lean protein for your meals. And don’t forget beans! Beans are low in fat, high in fiber, and full of protein.