HUNGER SCALE(from Brooke Castillo's If I'm So Smart, Why Can't I Lose Weight)
HUNGER LEVEL
|
WHAT IT FEELS LIKE
|
-10
|
Stomach past growling, headache, obsessed with eating NOW
|
-9
|
|
-8
|
|
-7
|
|
-6
|
|
-5
|
|
-4
|
|
-2
|
Slightly hungry, stomach beginning to growl
|
-1
|
Just a bit hungry, twinges
|
0
|
Neutral – neither hunger or full.
Just right. Unhungry
|
1
|
Not satiated, still feel like I could eat a little bit more
|
2
|
Satiated, energized but still feel light
|
3
|
|
4
|
|
5
|
|
6
|
|
7
|
|
8
|
|
9
|
|
10
|
Gross, overstuffed, heavy, dull, groggy
drugged
|
Table 1
- Updated 8/30/11
I aspire to eat between -2 and 2. As I progress through this journey, I’ll make note of how I feel when I eat
outside the hunger boundaries.
August 30, 2011
8/30: 10:27 AM : Just ate a few bites of breakfast: yogurt, blueberries, walnuts with a bit a
honey. I was slightly hungry and decided
it was indeed time to eat. I paid
attention and stopped eating when I was no longer hungry. It was hard – the habit to eat until the
plate is clean is very strong. But I
stopped eating and moved the bowl of yogurt.
I have well over half left to eat when it is time to eat again. This is good.
8/30/2011 11:34
AM: Feeling hungry again. Eating more breakfast. 3 more bites.
Hunger is gone. Stopped eating.
11:58 AM: I have picked up the bowl of yogurt and put it
down twice now. I am not hungry so it is
important that I honor my body and not eat until I am.
12:26 PM – OK – feeling hungry again. This time I finished breakfast. I have to say – this is the longest it has
ever taken me to eat breakfast.
12:43 – still feeling hungry. Getting some lunch – half a tortilla, a few
bites of chicken and rice. All told – less than the size of my fist.
2:35 PM – I felt full after the lunch lunch I ate, but by
2:15 – was definitely feeling hungry. I
ate the rest of the chicken & rice, and a few cookies. OK – more than a few. BUT… I’ve stopped. I realized that if I eat any more, I’m going
to feel sluggish instead of good. I want to feel good.
4:17 PM – Woohoo – no hunger, no eating. I feel good. This
is good.
Back to this morning - I didn't add my dinner. I was hungry and probably ate to a 5. I didn't feel too full at first, but I did later. All in all, though - I feel really good about yesterday's eating.
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