Hunger Scale Rating

A simple but effective framework for managing portion control and eating habits using a 1-5 scale to rate hunger levels before and after meals.

The Hunger Scale System

• Scale ranges from 1-5
  • 1 = Absolutely starving
  • 3 = Could eat but don't have to
  • 5 = Absolutely stuffed

Optimal Eating Pattern

• Start eating at a 3
  • Not too hungry
  • Can still make rational food choices
  • About 3 hours between meals
• End eating at a 3
  • Satisfied but not stuffed
  • Can move on comfortably
  • Know there will be more food later

Common Mistakes to Avoid

• Starting meals at a 1 (too hungry)
  • Leads to poor decision making
  • More likely to overeat
  • Harder to control portions
• Ending meals at a 5 (too full)
  • Don't need to eat until physically can't anymore
  • Remember there will be more food in a few hours
  • Stop when satisfied, not stuffed

Implementation Tips

• Take note of hunger levels before starting each meal
• Assess fullness during and after eating
• Don't change eating habits initially - just observe patterns
• Use this data to make better decisions about when to eat
• Focus on consistency rather than perfection

Benefits

• Creates awareness of eating patterns
• Helps identify trigger points for overeating
• Promotes more consistent eating schedule
• Improves relationship with food
• Leads to better portion control naturally