Full? Hungry? Let’s figure it out
We’re diving into all things hunger & fullness - what those cues actually feel like & how to start trusting them again.
Learning to reconnect with hunger and fullness isn’t about controlling your body - it’s about listening to it. In a world where we’ve been taught to fear hunger or ignore fullness (hello clean plate club children), the hunger scale is a powerful way to rebuild trust.
Let’s walk through how to use it, without judgment, without obsession, and start tuning back in to your inner wisdom.
What is a hunger scale & how it can help
In mindful eating, we use tools like the hunger scale to observe - not control - our bodies. There’s no gold star for staying between a 3 and a 7. This scale is here to support curiosity, not restriction.
We don’t judge where we land on the scale. Some days you’ll eat at a 3, other days at a 5. Some meals will end at a 7, others at an 8. This is all part of learning your body’s patterns and rebuilding trust with your cues.
MPM’s inner wisdom: hunger scale
1 Beyond hungry, going to pass out
2 Cranky, can’t focus
3 Stomach’s pretty empty, time for food —> ideal time for a meal
4 Starting to feel hunger, you could eat
5 Neutral
6 Starting to feel full, could eat a bit more
7 Totally satisfied, will keep you full for a few hours —> ideal time to stop
8 A bit too full, starting to feel uncomfortable
9 Post-Thanksgiving feeling, really tired
10 Beyond uncomfortable, can’t move
How to use this scale in real life
Before meals: Ask yourself, “Where am I on the scale?” before deciding what or how much to eat.
During meals: Pause halfway through and check in - are you gently full? Still hungry? Just enjoying the taste?
After meals: Reflect without judgment - did you stop at a satisfying point, or go a bit past? What influenced that?
Track emotional cues: Sometimes we eat for reasons other than hunger - and that’s human. Notice patterns like stress, boredom, or procrastination.
Ready to break free from diet trends and finally take charge of your health? That's where MPM Nutrition comes in. Whether you're looking to transform your relationship with food, elevate wellness in the workplace, or create nutrition content that truly connects, we’re here to help.