Tricks to Keep Your Hunger Under Control

Have you ever eaten a meal and gotten up from the table feeling stuffed? You are not alone in this feeling! To control your appetite as you eat, you can consider the hunger scale. It is a good way for you to evaluate your hunger and fullness levels so that you know when you should start and stop eating. Use a scale of 1 to 5, with 1 being starving and 5 being completely full. If you prefer, you can also create a scale that is more balanced.


Rank your hunger levels before you sit to eat. Then at least twice while you eat, put your fork down and evaluate your hunger level again. Once you’ve finished your meal, you should take an assessment again. It might seem strange at first to pause while you are eating. However, the results will be revealed.


  • When you start a meal when you are at level 1, you find that you eat too fast and rapidly end up at level 5. To keep this from happening, figure out how you ended up becoming so hungry in the first place so that you can keep it from happening again.


  • When your hunger level is at a level 2, you will likely eat more mindfully. In this way, you can recognize when you are full.


When you are already at a level 4 or 5, possibly due to snacks before dinner, skip the meal and have a light soup or salad instead.

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