As a kid, I always anticipated the holiday season with excitement for many different reasons. The class parties, family gatherings, catchy holiday tunes. But one reason that stood out supremely was all the delicious seasonal treats. If you’ve ever tried my mom’s chewy caramel popcorn, you know exactly what I’m talking about. When you’re a kid, it’s often a foreign concept that it’s possible to have too much of a good thing but as adults we learn that overindulgence is in fact a reality. When the festivities of the season bring people together around tables full of sweets, treats, and indulgent dishes, it can be difficult to determine where the right stopping point is before the tide start to turn. This brings us to one important question: How can we enjoy these seasonal delights without guilt, fear of losing control, or feeling uncomfortable after?
One way I recommend approaching this balancing act is by using the Intuitive Eating Hunger Scale. This 10-point scale helps you become aware of your body’s cues for hunger and fullness, empowering you to eat in a way that honors your needs without overindulgence or restriction. It’s like having a map that guides you through the forest of holiday treats—one that helps you make mindful choices and feel in control.
What is the Intuitive Eating Hunger Scale?
The Intuitive Eating Hunger Scale is a tool to gauge how hungry or full you are on a scale from 1 to 10, with 1 being completely empty and starving, and 10 being painfully full. Think of it like a guide that tunes you into the subtleties of your body’s hunger and fullness signals. Here’s a quick breakdown:
- 1-2: Extremely hungry, with physical symptoms like dizziness or lightheadedness.
- 3-4: Hungry but manageable, often accompanied by light stomach growling.
- 5-6: Neutral, feeling neither hungry nor overly full.
- 7-8: Satisfied but comfortable, with no desire to eat more.
- 9-10: Full to the point of discomfort or even pain.
How the Hunger Scale Helps During the Holidays
The holiday season is packed with invitations to eat beyond our typical cues—family gatherings, cookie exchanges, and even office potlucks create opportunities to indulge. It’s okay to enjoy these treats! The goal is not to avoid foods or count calories but to learn to check in with ourselves. Using the hunger scale can help you find a balance between savoring holiday foods and honoring your body’s limits.
Here’s how to use the scale:
- Before Eating: Check in with your hunger level. Are you truly hungry, or are you reaching for food because it’s available or because of emotional triggers (stress, excitement, etc.)? Try to eat when you’re in the 3-4 range; that’s when your body will be most receptive to a moderate amount of food.
- During Eating: As you’re enjoying that slice of pie or handful of caramel popcorn, pause occasionally and ask yourself where you are on the scale. Holiday foods are often rich and satisfying, meaning that it’s easy to reach fullness quickly. Aiming to stop when you reach around 7-8 on the scale can help prevent post-holiday meal discomfort.
- After Eating: Reflect on how you feel after a holiday meal or snack. Did you stop when you felt satisfied, or did you go to a 9 or 10? Remember, there’s no judgment here—only awareness. Observing how different fullness levels feel can help you tune in more next time.
Remember, the Scale is a Guide, Not a Rulebook
Intuitive eating is not about being perfect or always getting it “right.” It’s about building awareness and connection with your body, so you’re in charge of your choices. If you’re trying out the hunger scale for the first time, remember that it takes patience and practice. Honoring your body’s cues is a skill that grows over time, especially during a season full of tempting treats and special meals. It’s also not uncommon for this time up year to stir up a lot of different feelings around food. But with each check-in, you’re building self-trust and tuning into what your body truly needs. The holidays are meant to be enjoyed, and there’s no need to overindulge—there’s always room for leftovers tomorrow!
Here’s to a joyful, mindful holiday season!
