Eating when you’re hungry (not starved), and stopping when you’re full (not stuffed), is a skill that takes practice. It also requires awareness — how do different levels of hunger feel to you? And which level of hunger are you experiencing right now?
Use this rating system to identify your hunger level before, during, and after meals:
1 Starving: You feel light-headed and irritable.
2 Very Hungry: Your stomach acids are churning.
3 Mildly Hungry: Your stomach is just starting to rumble.
4 Satisfied: You’re no longer hungry.
5 Full: Your stomach feels comfortably filled.
6 Stuffed: You feel bloated and uncomfortable.
In general, you should aim to eat something when you reach level 3, and then put your fork down at level 4 or 5.