How To Identify Hunger

Our bodies are smart and sometimes we do not give them the credit they deserve. Our bodies tell us when we are in pain, when we need to use the restroom, when someone touches us, and yes when we are hungry and full. These cues can be suppressed by diets and negative things people say to us around food. The good news is we can get back in touch with these feelings and fuel our bodies the way they are intended by listening in. 

To start tuning in we need to ask ourselves questions throughout the day. When you are in-between meals, you can ask “Do I feel as though I will be ready to eat before my next meal?” if so, grab a snack. During your meal check in halfway through to assess, “Am I still hungry or am I starting to feel satisfied?” These questions may seem simple, but they allow us to pause in our busy lives and check in with ourselves so that we can allow our intuition to kick in with fullness and hunger cues.

If at first you have trouble determining if you’re hungry, aim to eat every 3 hours. If you’ve gone hours and hours without eating in the past, your body has learned to dull your hunger cues. This interval will help get them fired up again!

Physical hunger feels like your stomach rumbling or gnawing. Other signs can be difficulty focusing, lightheadedness, irritability, low energy, and a dull ache in your throat. These are just a few of the signs your body may be trying to communicate that its ready for food.

There are other types of hunger. Keep in mind that each of these is a legitimate reason to eat.

1. Eye & Nose Hunger: You see or smell something and your body says “yes, please”

2. Mind Hunger: When it just makes sense to eat at a certain time or because of stressful feelings

3. Heart Hunger: These are the foods that we eat with or remind us of those we care about. This can also be from an unmet need. Many people refer to this as emotional hunger. 

When assessing your hunger level, a hunger and fullness scale can be a great tool. Staying ahead of our hunger is a great way to care for our body well. So instead of waiting until you are hangry to eat, respect your body earlier on by eating when your body is ready to eat. The chart below can help you categorize where you are on the scale. We like people to stay between hungry and satisfied.

• Starving - feeling dizzy, nauseous and/or and physically ill

• Hangry - extreme hunger, moody, emptiness in stomach, distracted by thoughts of food

• Hungry - stomach starting to growl, feeling low on energy

• Ready to eat - You can feel you're getting hungry and should start thinking about what you want to eat and start eating

• Neutral - Neither hungry nor full

• Mild Fullness - Stomach may be getting fuller, but you do not feel satisfied. You are still wanting more.

• Satisfied -Enjoyed your meal and feel comfortably full. If you ate more you would feel uncomfortable.

• Full - you no longer need anymore food and you are starting to feel uncomfortable. 

•  Stuffed - Think about thanksgiving day, your pants feel tight and you feel bloated and uncomfortable.

• Physically ill- nauseous and sick due to over consuming food

Some may need help identifying their hunger and fullness and that is okay! We are here to walk alongside you in this journey! We would love to chat with you about how food freedom is possible. Reach out to us!

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Written by Rachel Bailey

Hi, I’m Rachel!

I am a dietetic student that loves all things nutrition! I found intuitive eating about a year ago and want to shout food freedom from the rooftops! HSH was a resource for me and I know it will bring benefit to your journey as well.

Learn more about me and the HSH offerings here.