Mindfulness of Hunger Scale
The Mindfulness of Hunger Scale is a tool that helps individuals consciously observe their level of hunger before, during, and after a meal. It supports learning to distinguish physical hunger from emotional hunger and enables better management of eating – making choices based on the body’s actual needs rather than eating simply because something is tempting (Albers, 2015).
Awareness of the hunger level allows for:
- better meal planning,
- stopping before impulsive reaching for another snack,
- differentiating physical hunger from so-called “emotional hunge”.
Hunger Scale: How to use it?
Check your hunger level on the scale from 1 to 10:
| Level | Description |
| 1 | Starvation – stomach rumbling, headache, agitation |
| 2-3 | Hunger – time for a substantial meal |
| 4-5 | Feeling peckish or it is not yet time for eating |
| 6-7 | Satiety – you are comfortable, it is enough |
| 8 | Fullness – it is better to stop eating |
| 9-10 | Overeating – discomfort, feeling heavy, regret |
Excercise: Stop and assess
Pick 3 moments during the day, such as:
- Before breakfast
- After lunch
- In the evening
Write down your hunger level (1–10) and answer the questions:
| Moment of the day | Hunger level (1–10) | What do I feel in my body? | Is it physical or emotional hunger? |
Additional tips:
- Set an alarm every 3-4 hours or set a reminder „Am I really hungry?”
- Before reaching for food ask yourself: „How hungry am I at the moment?” If you are below 4 – it is a sign it is time to eat. If you are above 6 – stop and check: maybe it’s stress, boredom or other emotions?
