The Hunger Fullness Scale
When goosebumps appear in the cold air we put on a jacket, when our eyes turn heavy and red we go to sleep, when our bladder is full we run to the restroom… but what about hunger? It seems to be the thing we second-guess the most!
The hunger and fullness scale is here to help you build awareness around and reconnect with your hunger and fullness cues.
All information provided is intended to be used for informational purposes only. This article is not medical advice nor is it intended to replace medical advice.
Why is it important to listen to our hunger and fullness?
Hunger and fullness cues are the body’s way of telling you how much you need! There is a BIG misconception that we need the same amount of food each day. Diets often claim “eat x calories each day” or “follow this meal plan.”
In reality, our metabolism is changing daily in response to stress, sleep, exercise, hormonal changes… heck, even the weather!
Counting calories or following a meal plan may mean that we are overeating on some days and undereating on others. This is going to CONFUSE our bodies and can lead to some unhelpful issues down the road.
Listening to and honoring our hunger and fullness means that we are giving the body what it needs so that it can function properly.
Types of hunger
How do I Identify hunger?
Hunger isn’t just a stomach growl. For many, the stomach growl means hunger has hit a high level! There are likely a few more subtle cues to signal it’s time to refuel. See the graphic below for a list of the different signs of hunger. Some may surprise you!
For me, I get a weird taste in my mouth followed by some heartburn. If I keep waiting I will start feeling irritable and can’t concentrate…. then the stomach growl hits. By then I need food ASAP!
I enjoy “catching” my hunger at the first few signs so that I can think clearly about what would be most satisfying to eat at the moment.
Try out this experiment:
—> Notice if you experience any of these symptoms (see below) throughout the day
—> Eat something satisfying
—> Observe if the symptoms diminish
—> If they do… great! That was a sign your body needed food :-)
How do I identify fullness?
There is a fun activity you can do to help you identify that feeling of fullness in your stomach. It is called the Standardize Water Load Test and it can help you identify the sensation of your stomach being distended that is commonly associated with the feeling of fullness (1)
This test is NOT meant to trick your body into thinking it is full. It is here to help us identify that fullness sensation.
For this exercise you will need:
Two to four cups of noncarbonated water, at room temperature
5 minutes of time without distractions or interruptions
When you are ready:
Slowly begin drinking the water
Take note of the physical sensation in your body as the water travels down your esophagus
Stop drinking when you notice the first signs of fullness
Repeat this activity as often as needed to really become familiar with the fullness sensation
I have practiced this activity with many of my clients and they are often amazed to recognize the fullness sensation. Sometimes they notice that their stomach is in a different location than they originally thought. Or maybe they needed more to feel full than they realized.
Intuitive EAting Hunger Scale
Okay, so now we know some different ways of tuning into our hunger and fullness. Now, how do you use the hunger and fullness scale?
When first using the hunger and fullness scale it can be helpful to eat in a quiet comfortable place. That means turning off the TV and putting your phone away. You may find it nice to put on some calming music.
Before eating check in on your hunger signals. Are you feeling hungry but without urgency? Do you feel ravenous? Know that it won’t be very clear at first but it will become easier over time to recognize these differences.
Next, enjoy your meal! Stop every so often to see how you are feeling. Is your stomach starting to fill up? Will you need seconds? Are you still enjoying the taste of your food?
Keep a journal of these sensations for a few weeks to help you build up this awareness. You can download a copy by CLICKING HERE.
As you use the journal you may find that different situations call for different eating habits. For example, maybe you are only at a 5 on the hunger/fullness scale but you have a 2-hour work meeting coming up. You know you will be STARVING by the end of the meeting if you don’t eat now. So, it may be helpful to eat even if you aren’t hungry yet.
Other times, you may want to eat to an 8 on the fullness scale because you know you won’t have access to food for a while or maybe you are going on a long hike and need the extra energy. Over time, you will learn what works best for you in each situation!
Finally, don’t use this scale if it feels overwhelming! It is just a guide and not something that needs to be done perfectly.
Common Questions while using the hunger and fullness scale
What if I don’t feel hunger?
It is normal for hunger cues to go away after years of dieting or disordered eating. Your body stopped sending those signals after they were ignored for so many years.
It’s kind of like if you ignore a friend’s text message over and over and over again… eventually, they give up and stop texting.
The good news is you can reestablish these hunger cues. At first, you will need to eat regularly to get your body’s cues back. For most, this means eating every 3-5 hours. I recommend working with a dietitian to get clearer on this!
As you eat regularly, start using the hunger and fullness scale. It won’t make a lot of sense at first but over time you will pick up on those signals your body is sending.
What is the difference between fullness and satisfaction?
Have you ever been in a situation where you feel physically full but you are still thinking about food? This is a sign you are full but not satisfied.
For example, you could eat a bag of broccoli and feel physically full BUT it probably didn’t “hit the spot.” Your body didn’t get the nutrients it needed to feel satisfied from that bag of broccoli.
It can be helpful to ask yourself what is most satisfying for you. Most people find that including carbohydrates, fat, and protein in meals leads to more satisfaction. If you are missing out on one, you may still be on the prowl for more food even if your tummy says NO MORE!
Can hunger feel like anxiety?
Yes! This study found that more severe anxiety symptoms were associated with increased hunger in college students (2).
While more studies need to confirm this… I think we can all remember a time of feeling HANGRY or more anxious when overly hungry.
Where do hunger signals come from?
Eating is SO important that the nerve cells of the appetite are located in the hypothalamus region of the brain (3).
The hypothalamus region of the brain is a BIG DEAL because it is in charge of keeping the body safe and stable in a state of homeostasis (AKA balance).
When our body is out of balance… like when it is deprived of a certain nutrient or amount of nutrients (HELLO DIETING) the hypothalamus jumps into action and turns on the neurochemical switches that induce us to eat.
Can you feel hunger and fullness at the same time?
This is a big question! Yes and no… Our stomach cannot feel physically full and physically empty at the same time.
Have you ever had this experience? You just ate dinner, feel physically full maybe even stuffed to the brim but food keeps calling to you? This may lead to dessert or late night snacking on the couch even when your stomach is physically full.
This is called mental hunger. Your body’s GI system can only handle so much at once. But if our body is in a deficit it may still crave food.
Thinking about food even if your stomach is full is a sign that your body is being deprived of some crucial energy and nutrients. If you find yourself in this situation, I recommend working with a dietitian to get clear on what your body is missing out on!
Can diabetes affect my hunger cues?
In type II diabetes, the body can be resistant to insulin. When the body is resistant to insulin, it isn’t properly storing energy. This can cause the appetite to increase because the body’s energy needs are not being met.
Insulin is also a hormone that typically signals that a meal is over and causes the appetite to decrease.
This can cause some confusion! In general, it is helpful to eat every 3-5 hours even if we aren’t noticing some of those typical hunger signals.
If you are dealing with high blood sugar levels it may be time to consider working with a dietitian to help you decrease insulin resistance and get the blood sugar levels in check. You can schedule a free call with me to learn more about how a dietitian can help!
Let’s Wrap it up!
The hunger and fullness scale can be a helpful tool in learning more about the signals your body is sending. It will take some time to learn about your body especially if you are coming off years of dieting. Take it slow and over time you will surely notice the benefits!
If you are looking for more help, you can schedule a free call with me to learn how I can help you become an Intuitive Eater!
Written by: Laurel Deininger, MS, RDN, LDN, CDCES