hunger/fullness/satiety scales

[yvettemelissa]

does anyone use one of these?
i want to use one because ive had a past of eating disorders and im so out of touch with my body now..
and its so so difficult to be my own trainer and tell myself to keep tracking this
anyone?

[Mufflon]

Google helps you. ;)

Hunger Fullness Scale (http://www.everydayhealth.com/diet-nutrition/emotional-eating-feature/hunger-fullness-scale.aspx)

[skelly023]

I'm right there with you. It's something I've read about so many times & yet still need to work on. I also have a history with eating disorders. I know Geneen Roth & the writers of Intuitive Eating offer a hunger/fullness scale. We can work on this together if you'd like? :)

[.ghost.]

I've been trying it for ages now, but I keep giving up when I can't do it "right" all the time.
I'd be interesting in trying it with people for motivation too if you're thinking of trying it too (although the one I've tried using before had 1-10 I think, but I actually quite like the 1-7 one in the link).

I'm still in the process of recovering from an ED and am also really out of touch with my body.

Also, if you don't want to track it then I have a book about eating "normally" which suggests just asking yourself to rate your hunger before/after each meal, and also at random points during the day so you can start to recognise your hunger at all times (not just at meal times).

Take care and good luck :)

[Phil Scafe]

I don't know about the scales, but I would highly recomend the book Eat to Live by Dr. Joel Furhman. In the book he explains hunger symptoms and gives detailed information about nutrient rich vs nutrient depleted foods. This book has changed my life forever and I could not thank him enough. Good luck to you.

[yvettemelissa]

i will look up eat to live thanks. and also check out that link.
i know, i used to see a dietician who helped me practise this and i was doing really well..but that was a couple yrs back ,and i stopped using the scale.and now its like i cant do it anymore. and i shud be able to.
what if i even did it for one meal a day, transitioning to 3? i duno..
and what about when your at work in the cafetaria and stuff, do you pull out your scale? lol...xx

[yvettemelissa]

very relieving to hear im not the only one going through this

[Phil Scafe]

The transition is hard but it can be done at your own pace. I am going through a quitting smoking transition now which is very hard because the people at work and my wife all smoke which to me is like walking into a grilled cheese sandwich shop and saying no thanks. I'm sure that cafeteria food can be a real challenge because even the veggies have meat and oily dressings on them. White bread is almost impossible to avoid when eating out too. When I order a veggie burger I will simply remove the bread. If you ask me white bread is one of the worst poisons for our bodies and should be avoided at all costs. As far as weighing your food goes, I wouldn't bother because you can fill up on nutrient rich foods which your body will only thank you for. When we eat the wrong foods, we won't poop enough. When we eat the right foods we will poop a plenty thus eliminating diabetes, colon cancer, etc., etc. I do hope that with support that you can change your life as I have. It is not always easy but as we become healthier and we see the changes, the transition will become second nature.

[yvettemelissa]

ok all..ive printed off 3 hunger/fullness scales..
its confusing even before it starts! how do i know which one to start using?

and like i say, when im on lunch or whatever how am i to do this and record my satiety numbers when people r around without them looking at me like im weird?

x

[Mufflon]

Eat to Live is a great book. For people wanting to go slower I'd recommend his book Eat for Health.

However, for someone struggling with an ED I'm always careful to recommend books that focus on nutrition. I'd rather recommend a non-dieting or intuitive eating book.

[.ghost.]

Eat to Live is a great book. For people wanting to go slower I'd recommend his book Eat for Health.

However, for someone struggling with an ED I'm always careful to recommend books that focus on nutrition. I'd rather recommend a non-dieting or intuitive eating book.

I have to agree- if you're struggling with any aspects of eating at the moment I wouldn't buy the Eat to Live book, because as far as I know (although I don't own it so may be wrong) it tells you lots of stuff not to eat and is all about wholefoods only, v.low fat etc.?
And the hunger scale and intuitive eating is more about listening to what you need, and whilst it's a good idea to make healthier choices most of the time (eating chocolate to reach a "satisfied" on the hunger scale would kind of defeat the point ;]) then nothing should be banned or seen as "poison" as long as it isn't eaten all day long.

Also, as you have a history of EDs I would try not to become too obsessed with the hunger scale as it may just bring more focus bck on food etc. If you can't record your numbers during lunch then just ask yourself them instead, and just write them down for the meals you are at home for.

As for which one you want to use, I would just go for the one which looks simplest- for me I find that the fewer numbers I have to look at and decide from then the easier it is.

[Mufflon]

) it tells you lots of stuff not to eat and is all about wholefoods only, v.low fat etc.?
Yes, it tells you to cut out a lot of food or eat whole food groups only occasionally . It's not a very low fat diet though. You could make it one, but it's not a low fat diet per se. You can also make it either a vegan or a vegetarian or an omnivore diet though it's definitely a mostly plant food based diet.

I personally think it's a good way to eat but as I said some people should be careful. It's definitely not a cure for COE or BED because eventually you'll binge on your favourites again and it fuels a "good food / bad food" view.

[yvettemelissa]

its ok..i love to read about nutrition..but ill still eat my junk food!
although now im doing it a bit healthier, because ive gone vegan :) and for the first time in my life im asking myself if ive had enough fruit/veges for the day, before i decide to eat crackers, or any other type of food...

for the last two days ive been practising with one of the food hunger fullness scales, and its been a huge wakeup call to see that i get full so quickly! ( im tiny, 5'3 with a small build, so i easily can put on weight)!.
i just want to do things the healthiest way..
trying to remind myself that i can either finish now when im satisfied, or eat the whole things, but remembering that the taste is not going to change if i finish now or later, and that i cn always eat the rest for lunchtime tomorrow, or if i wanted to eat it all, that i would only feel sick and down afterwards, and not helping myself reach my goals if i quit now.

it seems to be working :)
i just need to stay on the band wagon...
x