The Hunger Scale- Part 1

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If you’re like me the word ‘Scale’ use to make me want to throw a tantrum in complete disapproval.  (I have a 3 year old, I know exactly what this looks like now!!)

But when I changed my thinking around scales and adopted new beliefs around them.  My life changed.

This scale is different than the one you might be thinking though. But it’s the most important one of all– It’s your internal Scale!

Here is Part 1 of the Hunger Scale. This is one of many Weight Loss Tools I want you to really consider on your weight loss journey. There are many different hunger scales out there, but this is one I don’t throw a tantrum at.  Actually, I do the complete opposite now.  I check in with it daily and it looks like this:

-10 -9 -8 -7 -6 -5 -4 -3 -2 -1 0 +1 +2 +3 +4 +5 +6 +7 +8 +9 +10

-10 = Starving to death

+10 = So full you want to be sick (like after an extremely indulgent Thanksgiving feast)

0 = Neither hungry, nor full; neutral

The way I describe some of the numbers in between is as follows:

-1 = The very first whisper of hunger

-2 = Where I’m starting to notice that I’m getting hungry

-4 = Hungry. It’s not an emergency but I would really like to eat, sooner than later

+1 = Just starting to feel my stomach filling up

+2 = The hunger is gone and I could run around the block

+4 = The hunger is definitely gone and I feel a nice comfortable fullness. I couldn’t run around the block but I could definitely walk around the block.

Some people have had great success eating -2 to +2. Usually this means eating 5-6 small meals per day.

But the latest weight loss research (which I’ll get into in a future blog post) shows that the action of eating every couple hours causes frequent surges in blood insulin levels, which prevents body fat from being burned. Our goal should be to keep our insulin levels as low as we can, while still eating the (food) fuel we need. One of the best ways to do this is to eat three meals a day without snacks.

If you choose to eat three meals a day without snacks, you can lose weight while eating -4 to +4. And I think eating -4 to +4 feels a lot better in my body and my lifestyle. I like being able to eat until I have a nice comfortable fullness in my belly and not having to stop just as the hunger goes away. For me, eating -4 to +4 feels like how my body is meant to eat, meaning it thrives when I eat this way. Have constant energy and no mind chatter about food.

Doing this has helped me have more freedom and extra time in my life…Can’t wait to share all about that on next weeks blog!

Interested in learning more about how to implement this tool and all the ones I teach, by working with me 1:1?  Click HERE to schedule a 35 minute Mini Session with me to find out more!

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