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Posted On: October 29th 2026, 10:49 pm
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The Hunger Scale goes from -5 to +5. We eat at -2 (just hungry) and we stopped at +2 (satisfied, not full). When we do that, we lose weight (without restriction or deprivation).
The first step in learning to use the Hunger Scale is to identify our hunger levels.
Scroll through to hear some friends I ran into at the ASRM conference describe their answer to the question, “How hungry are you right now?”
#asrm2026
This is the extreme of hunger -5. This is often the word we use to describe it: Starving
This is another very hungry level: -4.
Not as bad as starving, but very hungry.
-3 is just how she says it, really hungry. This is the first level where we are “over hungry”.
Dr. Evans left this ambiguous enough that I used it for -2 😊
-2 is when we are hungry. I often call it “just hungry” meaning we notice we are hungry. Not “over hungry” but “just hungry”.
-2 is where we always want to eat our meals. This protects us from over eating.
This is a picture because I thought I pressed video to record but apparently didn’t 😬😜
Dr. Ryniec was a good sport and played along 💕 She was hungry, but had just recently had a snack. That puts her at -1, meaning she’s still hungry but not as much.
Zero is as you’d imagine it, not hungry and not full. Neutral.
There are many ways not to be hungry, eating certain foods is one of them.
+1 is decidedly not hungry, but not yet satisfied. You can experience it on the way up to +2 or on the way down to -2.
+2 is satisfied not full. This is where we stop eating. It’s easy to stop eating here when we start eating at -2.
Waiting to eat when we’re over hungry (-3, -4, -5) leads to over eating.
Dr. Dorette just finished eating. She very well could have stopped at +2, but I used it for +3.
+3 is Full.
When we’re starting to learn to use the Hunger Scale, often we’ll eat to +3 because it’s easier to identify (full with a little discomfort). Then once we know what +3 feels like, we eat less at the next meal to find our +2 (satisfied, not full).
I was not on my game by day three of the conference 🙄 This is another video turned picture. 🤦♀️
But it gives me the opportunity to illustrate +4.
Kristin was not very full
The first step in learning to use the Hunger Scale is to identify our hunger levels.
Scroll through to hear some friends I ran into at the ASRM conference describe their answer to the question, “How hungry are you right now?”
#asrm2026
This is the extreme of hunger -5. This is often the word we use to describe it: Starving
This is another very hungry level: -4.
Not as bad as starving, but very hungry.
-3 is just how she says it, really hungry. This is the first level where we are “over hungry”.
Dr. Evans left this ambiguous enough that I used it for -2 😊
-2 is when we are hungry. I often call it “just hungry” meaning we notice we are hungry. Not “over hungry” but “just hungry”.
-2 is where we always want to eat our meals. This protects us from over eating.
This is a picture because I thought I pressed video to record but apparently didn’t 😬😜
Dr. Ryniec was a good sport and played along 💕 She was hungry, but had just recently had a snack. That puts her at -1, meaning she’s still hungry but not as much.
Zero is as you’d imagine it, not hungry and not full. Neutral.
There are many ways not to be hungry, eating certain foods is one of them.
+1 is decidedly not hungry, but not yet satisfied. You can experience it on the way up to +2 or on the way down to -2.
+2 is satisfied not full. This is where we stop eating. It’s easy to stop eating here when we start eating at -2.
Waiting to eat when we’re over hungry (-3, -4, -5) leads to over eating.
Dr. Dorette just finished eating. She very well could have stopped at +2, but I used it for +3.
+3 is Full.
When we’re starting to learn to use the Hunger Scale, often we’ll eat to +3 because it’s easier to identify (full with a little discomfort). Then once we know what +3 feels like, we eat less at the next meal to find our +2 (satisfied, not full).
I was not on my game by day three of the conference 🙄 This is another video turned picture. 🤦♀️
But it gives me the opportunity to illustrate +4.
Kristin was not very full
Comments (10)
5 days agolana.manikowski
Love it! The red phone was the best. I wanted to leave a message, but I wasn’t sure what to say. Lol.
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