The intuitive eating & mindful approach to hunger and fullness
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, 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 the hunger scale - & why it helps
A hunger scale is a simple tool that helps you check in with how hungry or full you feel - rated from 1 to 10. It’s not about being “perfect” at eating the “right amount.” It’s about building awareness and giving yourself permission to eat in a way that feels good.
Over time, the hunger scale can help you:
Reduce mindless or reactive eating
Notice patterns (i.e. boredom eating, stress eating, procrastination eating, etc.)
Catch yourself before you’re hangry
Learn what satisfying, not stuffed, feels like
Make peace with the fact that hunger is not a bad thing
The intuitive eating approach to hunger and fullness
In intuitive eating, we use tools like the hunger scale to observe - not control - our bodies. There’s no gold star for staying between a 4 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 6. 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.
Here’s a breakdown of each level to help you better tune into how your body feels throughout the day:
Inner wisdom: the hunger scale
1 Beyond hungry, going to pass out
2 Cranky, can’t focus
3 Stomach’s pretty empty, time for food
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
8 A bit too full, starting to feel uncomfortable
9 Post-Thanksgiving feeling, really tired
10 Beyond uncomfortable, can’t move
The goal isn’t to micromanage every bite, but to build a more intuitive awareness of how food feels in your body.
How to use this scale in real life
Here are a few ways to start applying the hunger scale in your daily routine:
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.
Use a journal (if helpful): You don’t need to write everything down - but jotting quick notes can help build awareness over time.
This tool isn’t meant to become another rule. It’s just one way to practice mindfulness and get to know your body again.
Ready to deepen the work?
Healing your relationship with food takes time, but you don’t have to do it alone. If you’re ready to use tools like the hunger scale with support, our coaching program is here to walk beside you.
Book a free discovery call - we’d love to meet you where you are.
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.