Eating · Interoception
Hunger & Fullness Scale
Re-learn the body's signals on a 0–10 scale
Eating disorders disconnect us from the body's signals. Re-learning hunger and fullness takes practice — and a shared language. Use this scale before and after meals. Aim for the 2–3 zone before eating and the 5–6 zone after.
0
Painfully empty
Faint, shaky, headache, irritable.
1
Very hungry
Stomach growling, hard to focus.
2
Hungry
First clear signal — time to eat soon.
3
Slightly hungry
Could eat. The 'snack' zone.
4
Neutral
Neither hungry nor full.
5
Satisfied
Comfortable. Could stop here.
6
Full
Pleasantly full. A typical end-of-meal.
7
Very full
Uncomfortable. Clothes feel tight.
8
Stuffed
Heavy, sluggish, want to lie down.
9
Painfully full
Nauseous, distressed, urge to purge.
Today's check-ins
Meal
What I ate
Before
After
Notes
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Reminder
If hunger/fullness cues are absent or unreliable (early refeeding, restriction, post-binge), eat by schedule — not by signal. The cues come back as the body trusts food again.