Intuitive Eating: Using a Hunger Chart

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Intuitive Eating and the Hunger Chart – Listening to Our Body’s Wisdom

Many of us have lost touch with our body’s innate hunger and fullness signals. We may find ourselves either chronically overeating or undereating, but neither feels good nor serves us well. That’s why tools like the intuitive eating hunger chart can be so helpful to regain balance.

The hunger chart is a scale of 1-10 that helps you tune back into your body’s natural hunger cues. As you go through your week, jot down how hungry you feel at each point of the day. A 1 means you’re ravenously hungry, while a 10 means you’re overly stuffed and uncomfortable.

The goal is to eat when you’re around 3-4 before getting too hungry. Then stop when you’re around 6-7 before getting overly full. This prevents the extremes of hunger, binge eating or inadequate fuelling.

After using the chart for a while, you might start to understand how you feel after every meal. It works by encouraging you to check in with your body’s signals rather than relying on external diet rules.

Do you feel shaky, tired or distracted – possible signs you need to eat? Or very full and lethargic – signs to stop eating? By consulting your own hunger chart throughout the day, you start respecting your body’s wisdom again.

After years of overriding our body’s signals, it can take time to rebuild this intuitive trust. But by using tools like the hunger chart, we can end the cycle of restrictive dieting and begin eating in a balanced way that’s right for our unique needs.

Ditch the diets that inevitably fail us, and start consulting your own inner wisdom today!