Food Journaling Insights: Hunger and Fullness Cues - Listening to your Body

Have you ever eaten just because it was "time to eat" or finished a meal simply because there was food on your plate? Many of us are out of sync with our natural hunger and fullness cues. Your food journal is a powerful tool to help reconnect with these signals so you can eat more intuitively and in alignment with your body’s needs.

Food journal surrounded by different foods

Recognizing Your Hunger & Fullness Cues

Start by paying attention to your body's signals before, during, and after eating.

Here are a few key questions to ask:

• How hungry am I before eating? (Rate on a scale of 1-10, with 1 being ravenous and 10 being uncomfortably full.)

• Do I eat until I’m satisfied, or do I tend to overeat?

• Do I eat when I’m not physically hungry—maybe out of boredom, stress, or habit?

• How do I feel after meals—energized, sluggish, or overly stuffed?

The Hunger-Fullness Scale

Using a simple 1-10 scale can help you better tune in to how hungry you are before, during, and after eating:

• 1-2: Starving, dizzy, or weak—too hungry, which can lead to overeating.

• 3-4: Slightly hungry—good time to eat before getting too ravenous.

• 5-6: Comfortable and satisfied—not overly full but not still hungry.

• 7-8: Full—starting to feel heavy but not stuffed.

• 9-10: Overly full—uncomfortable, sluggish, or regretful.

To maintain balance, aim to start eating when you are around a 3-4 and stop around a 6-7.

Noticing Emotional Eating Patterns

Food journaling can also reveal whether emotions are influencing your eating habits. If you find yourself eating when you’re not physically hungry, consider asking:

• Am I stressed, bored, or looking for comfort?

• What else can I do instead of eating (e.g., take a walk, call a friend, deep breathing)?

Practicing Mindful Eating

To get the most out of your meals, try these simple mindful eating strategies:

• Eat without distractions (no TV or scrolling on your phone).

• Chew slowly and savor each bite.

• Pause halfway through to check in with your fullness levels.

Your Next Step: Track Your Cues

For the next few days, use your food journal to rate your hunger before and after eating. Are you waiting until you’re too hungry? Are you stopping before you’re too full? Small adjustments can help you feel more in control of your eating habits.

Let’s Talk!

Have you ever noticed a difference in your energy or cravings when you eat more mindfully? Share your experience in the comments! And if you need a place to track your hunger cues, download your free food journal here.