A Physical Hunger Scale, can help you rate your hunger, once you have determined that you are not eating for emotional reasons, but from physical hunger, is important to rate your hunger. There are different types of hunger charts that are complicated. I find them ridiculous.
I think the idea here, is that your stomach has three settings. Starving, Could Eat More, and Stuffed. This is Brian Wansink’s idea, and I think he’s right.
Healthy diet habits to practice would be:
It is interesting that both hunger extremes lead to overeating. You should try to keep your physical hunger under control to avoid overeating at all times. That is the lifestyle solution. Not too hungry and not too full.
HOW HUNGRY ARE YOU or THE MORE COMPLICATED CHART?
|Starved||Weak, difficulty concentrating or light headed|
|Hungry||Stomach could be rumbling|
|Little on the Hungry Side||Starting to feel a bit hungry, first clue|
|Neutral||Not hungry or full|
|Satisfied||Just comfortable! Finished a nice meal but did not
overeat at all
|Full||Not uncomfortable but overate a bit|
|Very Full||Maybe even bloated|
|Uncomfortable||Very stuffed, ate way to much|
|Overstuffed and Bloated||Think Thanksgiving full, sick|
This chart is a bit complicated, but I also know that different things work for different people, so here it is. What is the difference between feeling Neutral and Satisfied? Not sure that it matters.
The Lifestyle Solution is still: Make sure you have control of your hunger and keep it in the middle of the chart. Going between starving, and stuffed leads to overeating!
Two other healthy diet habits, or tips that relate to physical hunger are: