Monday, February 26, 2007

The different Hunger Scales

Over the course of the 2 years that I've been learning about Intuitive Eating, I've read a lot of books -- both about non-dieting, and about dieting -- and have found some interesting Hunger Scales used in some of them! I've posted about these scales on this blog before, but I'm going to post them again, all in one post, so that we have a handy reference, and so that we can compare!


[From Bob Greene's "THE BEST LIFE DIET"]

HUNGER SCALE

10 - STUFFED: so full that you feel nauseous
9 - VERY UNCOMFORTABLY FULL:
you need to loosen your clothes
8 - UNCOMFORTABLY FULL: you feel bloated
7 - FULL: you feel a little bit uncomfortable
6 - PERFECTLY COMFORTABLE: you feel satisfied
5 - COMFORTABLE: you're more/less satisfied,
but could eat a little more
4 - SLIGHTLY UNCOMFORTABLE: you're just
beginning to feel signs of hunger
3 - UNCOMFORTABLE: stomach is rumbling

2 - VERY UNCOMFORTABLE: you feel irritable
& unable to concentrate
1 - WEAK & LIGHT-HEADED: your stomach acid is churning


** Begin eating when you're at a 3 or 4
** Stop at 5, if you're trying to lose weight
** Stop at 6, if you're wanting to maintain your weight



[From Jill Fleming's "THIN PEOPLE DON'T CLEAN THEIR PLATES"]

HUNGER - SATISFACTION SCALE (HSS)

10: Stuffed to the point of feeling sick (Thanksgiving full!)
9: Very uncomfortable, tired
8: Uncomfortably full
7: Feel you have eaten just a little bit too much
6: Comfortable, satisfied [stop eating]
5: Just noticing the first signs of hunger [slow down, if eating]
4: Hungry, ready to eat [Eat at this point]

3: Very hungry
2: Extremely hungry, irritable
1: Starving, can't concentrate, dizzy




[From Judy & Arthur Halliday's "THIN WITHIN"]

HUNGER SCALE

10 - Thanksgiving-STUFFED! (can't do up pants, etc)
9
8
7
6
5 - Satisfied (had just enough food to "refuel")
4
3
2
1
0 - Empty / Time to eat (stomach may growl, or you get an empty feeling)

** 0-5 = Eating between these numbers will help you release weight
** 3-7 = Maintain weight
** 5-10 = Gain weight




[From Gillian at Healthier Outcomes]

HUNGER SCALE:

10 - Stuffed to the point of feeling sick.
-> Eat to here 2 or more x's a week = weight gain.

9 - Very uncomfortably full, need to loosen your belt.
-> Eat to here 2 or more x's a week = weight gain.

8 - Full, feel pressure on your stomach
-> Eat to here 2 or more x's a week = maintain weight.

7 - Comfortable, no longer hungry.

6 - Satisfied.
STOP! Your brain will register at "7" in 20 minutes.
Your stomach should be growling in about 3 - 4 hours.


4/5 - Comfortable, neither hungry nor full.

3 -
Beginning
signals of hunger.


2 - Hungry, ready to eat.

1 - Very hungry, unable to concentrate.

0 - Starving, dizzy, irritable. Ravenous & empty.


Personally, I think my favorite is Bob Greene's. The "Healthier Outcomes" one is cool, too! Though, I tend to still follow the Thin Within one (it's super-ingrained into my thinking! LOL).

Thursday, February 22, 2007

The Principle of "H.A.L.T."

Each of us has to realize how our body feels
during different parts of the day.
Being overwhelmed, I stop and think
about the principle of "H.A.L.T.":
"Am I... Hungry, Angry, Lonely, or Tired?"


---------------------
[Thanks to the FLYLady for this!]

Friday, February 16, 2007

LASTING Change... Tips!

[from "Good Housekeeping", March 2007]
----------------------------------------------------------------------------

* expect setbacks (relapses to old habits)

* be forgiving of yourself

* if you don't give in to a craving, the desire will pass! --> you don't have to act on feelings!

* "urge-surf" ... recognize what you're experiencing [feeling] without trying to change it... ride the wave, instead of fighting it... pay attention to it

* Remember the 4 A's:

  1. Assess the current situation

  2. Adjust what needs to be done

  3. "Admire yourself for being strong enough to start again" (Bob Greene)

  4. Act quickly to implement your new course of action



*** What's NON-NEGOTIABLE is that you'll
continue to do what you resolved to do!
***


* It doesn't matter how many times you begin again. It only matters that you do so.

* Remember what will make you "truly" happy -- what brings you real happiness
(fulfilling the craving in this moment vs. sticking to your resolve & meeting your goals)

* when our emotional brain is in charge, we ignore the consequences and end up suffering later

* the more you make what you want a part of your everday life, the more it will become so routine that you won't even have to think about it!

* a written record of your behavior helps you to do better

* look how far you've come, instead of focusing on how much you have left to do

* surround yourself with those you want as mentors --> people who have already achieved what you're striving for... ask them questions... learn from them!

** Above all...TREAT YOURSELF WITH KINDNESS! **