Using the Hunger Fullness Scale to Build Body Trust
In a world where diet culture dominates, listening to your body is a radical act. Many of us have spent years ignoring hunger cues, counting calories, following rigid meal plans, or labeling foods as “good” or “bad.” This approach places responsibility for eating OUTSIDE the body. It is much more empowering and sustainable to place responsibility for eating INSIDE the body. Listening to your body cues and letting them guide your eating is possible and is an incredibly freeing experience!
You may be wondering… Great, but how exactly do I do this?
Let me introduce the Hunger Fullness Scale (HFS). The HFS is a foundational tool in intuitive eating. Using this tool is a first step you can take to reconnect with your body’s natural signals to help rebuild body trust—the belief that your body knows what it needs and can be trusted to guide your eating choices.
In this blog post, we’ll explore what the Hunger Fullness Scale is, how to use it, and how it can support your journey toward food freedom and body trust.
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What Is the Hunger Fullness Scale?
The Hunger Fullness Scale is a subjective 0–10 scale that helps you rate your current level of physical hunger or fullness. It’s often used as a mindfulness tool to increase awareness around your internal cues before, during, and after eating.
Here’s a general breakdown of the scale:
| Number | Description |
| 0 | Starving, dizzy, weak, possibly faint |
| 1 | Ravenous, irritable, hard to concentrate |
| 2 | Very hungry, stomach growling |
| 3 | Hungry, ready to eat |
| 4 | Slightly hungry |
| 5 | Neutral, neither hungry nor full |
| 6 | Just satisfied |
| 7 | Comfortably full |
| 8 | Slightly overfull, but not uncomfortable |
| 9 | Uncomfortably full |
| 10 | Stuffed, possibly nauseous |
This is not a rigid rulebook, but rather a flexible self-check-in tool. It helps you move away from eating according to the clock or rigid rules and toward eating that’s aligned with your body’s actual needs.
Why Body Trust Matters
Body trust means believing your body knows how to care for itself. It’s the opposite of external control—no more rigid food rules, fear-based choices, or guilt-ridden eating. Instead, you listen, respond, and respect your body’s cues.
Rebuilding body trust is essential for:
- Healing from disordered eating or chronic dieting
- Cultivating a healthy relationship with food
- Achieving long-term well-being without obsession
Honoring your body’s natural size (a key principle of Health at Every Size or HAES)
Using the Hunger Fullness Scale consistently can help reconnect those internal signals that dieting and external rules may have dulled.
How to Use the Hunger Fullness Scale
1. Check In Before Eating
Before reaching for a snack or sitting down to a meal, take 30 seconds to pause. Ask yourself:
- What’s my hunger level on a scale from 0 to 10?
- Is this physical hunger, or emotional hunger?
- What kind of food would be most satisfying?
If you’re at a 0–2, you may have waited too long and could be at risk of overeating due to primal hunger. Ideally, aim to eat around a 3–4—when you’re pleasantly hungry but not desperate.
2. Stay Mindful During Eating
While eating, pause halfway through and check in again:
- What’s my fullness level now?
- Am I still enjoying the food?
- Would a few more bites feel satisfying, or is my body already done?
You may find you’re comfortably full around a 6 or 7, and continuing beyond that may lead to discomfort (8–10). The key is curiosity, not judgment.
3. Reflect After Eating
After finishing your meal, note:
- Where did I end up on the scale?
- How does my body feel?
- What might I adjust next time?
This reflection helps you learn from experience rather than labeling anything as “bad.” Over time, you’ll get better at matching food quantity and quality to what your body actually needs.
Common Challenges and How to Overcome Them
1. Not Recognizing Hunger Signals
If you’ve suppressed hunger for years, the cues may be faint or missing. That’s okay. Start by eating consistent meals and snacks (every 3–4 hours) to re-establish those signals. Your body will begin to trust that food is coming.
2. Emotional Eating
The HFS isn’t designed to shame emotional eating—it’s there to bring awareness. If you realize you’re reaching for food at a “5” or “6,” ask: What emotion am I trying to soothe? Then explore non-food coping tools, like journaling, walking, or calling a friend.
Check out The Intuitive Eating Workbook for more guided exercises.
3. Fear of Overeating
Many fear that trusting hunger will lead to overeating. In truth, honoring hunger and fullness tends to decrease overeating over time. As body trust grows, eating becomes more peaceful and self-regulated.
Building Body Trust Over Time
Here’s how consistent use of the Hunger Fullness Scale fosters trust in your body:
| Practice | Outcome |
| Eating when physically hungry | Reinforces that your body’s signals are valid |
| Stopping when comfortably full | Teaches self-regulation without restriction |
| Reflecting without judgment | Builds awareness, not shame |
| Honoring cravings without guilt | Promotes satisfaction and reduces obsession |
This process is not linear. Some days you’ll eat past fullness. Others you’ll eat when not physically hungry. That’s normal. Body trust is built not by perfection, but by showing up with curiosity and compassion.
Tips for Success
- Keep a Hunger-Fullness Journal
Jot down your hunger/fullness levels before and after meals. Over time, patterns will emerge. - Use a Visual Cue
Print a version of the HFS or use a hunger scale app to help build the habit. - Practice Gentle Nutrition
Once body trust is strong, you can integrate nutrition knowledge in a way that feels aligned—not restrictive. - Work with a Professional
A registered dietitian trained in intuitive eating or eating disorder recovery can offer personalized support. Find one via IntuitiveEating.org.
Final Thoughts
Reconnecting with your body’s hunger and fullness is an act of rebellion against diet culture—and a step toward peace. The Hunger Fullness Scale offers a gentle framework for tuning in, slowing down, and making food choices based on internal wisdom, not external rules.
Building body trust doesn’t happen overnight, but each check-in strengthens your relationship with your body. Each moment of listening says: I trust you. I hear you. I’m here for you.
You deserve to feel safe in your body. You deserve to eat without guilt. And you deserve to trust yourself again.
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