Guest guest Posted July 27, 2011 Report Share Posted July 27, 2011 For a while I kept an abreviated journal and I used the hunger scale in The Intuitive Eating book by Tribole on page 72. That was to get me started, but there are other scales and do what works for you. I found it very helpful and did it for many months. I think I need to get back to it. It doesn't have to be precise but just kept me aware. The scale ranges from " 0 " ravenous to " 10 " sick. 4 was when you start to eat and 7-8 when stop. It's all subjective though. Sandy Do you give numbers to your hunger? And if so do you have a number you start eating at? And stop? Just curious, Evan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 27, 2011 Report Share Posted July 27, 2011 Evan the IE book has a 'hunger scale' of 1 -> 10 with 5 being satisfied. I initially used a scale that only used 5 levels (1 -> 5) which I found easier to gauge when I started. Off the top of my head (too lazy to crack open IE book) 1 was like starving, 5 satisfied and 10 bursting. It seems to me that the suggestion was to wait until 3-ish to eat and only eat to 6-ish max. Those who learn to eat to and stop at 5 mention weight adjustment happening. My guess is that if we eat to 6 - 7 it will feel 'normal' to most of us (clean plate etc.) You may find it interesting to create your own 'scale' and see if you can note your own 'levels' just for your own knowledge. If at any time the 'shoulds' creep in and diet mentality starts ringing bells with you, back off! This is only a tool, not a commandment ;-) BEST to you, Katcha IEing since March 2007 > > Do you give numbers to your hunger? > > And if so do you have a number you start eating at? And stop? > > Just curious, > > Evan > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 27, 2011 Report Share Posted July 27, 2011 That's interesting. I've been using the scale where 5 is normal. I've been trying to eat when I'm around a 3 because that feels genuinely hungry to me. I have no idea what number I'm stopping at. I remember in the old days, at the beginning of my journey, I would start eating at a 7 and stop at a 9. Wow! The reason I mention it is because the last couple of days I've been eating my lunch when I was at a 3.5 or 4 and I started feeling guilty about that. And, just for informational purposes, I eat all of my meals unconsciously. I'm either working or watching TV. Eating mindfully is something I'm going to need to work up to. Yeah. Anyway, what do suggest I do as an alternative to feeling guilty? Thanks, Evan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 27, 2011 Report Share Posted July 27, 2011 Here are my numbers that help me to identify what I need...I originally just started with hungry- not hungry and full however have added the levels which seems to help me. I at one point had 10 levels but that took too much time to figure out which number I was. level 5- full (feel sluggish)level 4- satisfied (feel very satisfied)level 3- not hungry (feel energized)level 2- kinda hungry (could eat- still very energized- feel very busy- energy burst)level 1- hungry (have to eat- brain function starts to slow)I plan on continuing to modify it until it serves my needs best. Do you give numbers to your hunger? And if so do you have a number you start eating at? And stop? Just curious, Evan Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 28, 2011 Report Share Posted July 28, 2011 Thanks for mentioning about too many numbers. Truly, I find even five a bit much right now, but I think I can handle hungry and not hungry -- funny, I don't think I have an arithmetic problem! Judy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 28, 2011 Report Share Posted July 28, 2011 Congrats on this step Sunny! Its amazing how simple things mean and work the best, yet they are also hardest to 'get' too - irony in action?!? ;-) Good for you. Katcha IEing since March 2007 > > Wow! I never thought of it like that but that makes so much sense. I do tend to eat a lot more when I'm hungry but I just figured it was because > > more hungry = more empty. But in reality, when I do get more hungry, I eat faster and shovel more in before I even take a breath and check my hunger level. So yeah, eating when less hungry worked really well for me at lunch today. I actually got really quiet hungry about an hour before I took my lunch so I had a little snack of a teriyaki stick and some wonderful Whole whet tortilla chips made with black, green and kalamata olives. It was really yummy and took the edge off just right. But come lunch time I really wasn't hungry...just a little past neutral. Still I got my lunch at the work cafe and then essentially picked at it until I finally packed most of it up for later this afternoon when I do get hungry. That really felt good! It's like the hunger/full module is finally making sense to me. There will always be those times when I do need to eat all of something on my plate, maybe out of habit, maybe because it's so good and I don't have it often so I don't want to throw it away or maybe someone looked at me funny and pissed me off, who knows? But I finally feel like I can do this step now. I wasn't really ready before. > > Sunny > Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.