Rate your hunger

1. Imagine a physical hunger scale from 1 to 10.
   • 1 is no hunger.
   • 10 is the hungriest you’ve ever been, like “My vision is going black and I would eat raw tree bark right now” kind of hunger.
2. Before each meal, pause. Ask yourself: Am I physically hungry?
3. Rank your physical hunger on a scale from 1 to 10.
   • If you’re somewhere around a 7 or higher, go ahead and eat.
   • If you’re not there yet, wait a little longer.

   Remember that physical hunger comes in waves. So if you feel a wave of hunger, wait for a few minutes and see what happens. It might be a blip.

4. • If you’re somewhere around a 2 to 3 or lower (which is more or less 80% full), stop. You’re done. Pause. Again, notice what this stopping point feels like. Or what thoughts come up (e.g. “Oh no! I’m wasting food!”).
   • If you’re not yet down to a 2 to 3, take another bite. Repeat until you get to something that seems like 80% full. Then stop.Eat slowly, and pause after each bite.
     Check in. Notice your body signals. How would you rank your hunger now?
5. Notice what 80% full looks and feels like for you.
   For example:
   • What was an 80% full portion size?
   • What dish did you use?
   • What sensations told you that you were at 80%?
   • What foods seem to help you feel fuller for longer?
   • How fast or slow did you eat?
   • Etc.

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