Understanding Hunger and Fullness Cues
Discover how to recognize and respond to your body’s hunger and fullness signals
Written by Laura Mihova, MPH, RDN, LD
As a dietitian, one of the most valuable intuitive eating concepts I share with my clients is learning to tune into their body’s natural hunger and fullness signals. The body has a remarkable ability to communicate when it needs fuel, when it’s satisfied, and when it’s had enough. I often say babies are the most intuitive eaters - babies know exactly when they are hungry, and will know when to stop eating when full. Babies exclusively rely on their internal cues to determine when and how much to eat.
It becomes harder to listen to our hunger and fullness cues as we get older. There are many external factors that can create a disconnect between us and our internal motivators for food. Diet culture and busy lifestyles often teach us to ignore our hunger. We also tend to label foods as “good” or “bad”, making our moral compass guide when and what to eat, rather than our natural hormonal cues.
These external factors can also lead us to eat outside of hunger in response to unpleasant feelings or to the point past comfortable fullness. Reconnecting with these signals is essential not only for physical health but also for developing a balanced, positive relationship with food.
The Physiology of Hunger and Fullness
Our body regulates hunger and fullness through a complex interplay of hormones, neural signals, and digestive processes. In general, we should aim to eat every 3-4 hours. We need energy to perform all of our physiologic functions. About 4 hours after we eat (when your body needs energy), signals are sent to the brain to trigger feelings of hunger.
This finely tuned system can be disrupted by a variety of factors—stress, dieting, emotional eating, or a lack of sleep—leading to difficulties in recognizing true hunger and fullness cues.
If we wait to eat, we become less sensitive to these sensations; this means the longer we wait to eat, the more likely we are to overeat at the next meal. I would rather someone eat something when they are hungry than to wait until the “appropriate time”. So, how do we start honing in on our hunger and fullness cues?
Recognizing Types of Hunger
Hunger isn’t just a one-size-fits-all experience. It can manifest in several different ways, each with its own set of cues. Understanding the different types of hunger can help you better identify what your body needs.
1. Physical Hunger: This is the most straightforward form of hunger, felt as a growling stomach, low energy, or light-headedness. Physical hunger typically comes on gradually and is satisfied with a balanced meal or snack.
2. Emotional Hunger: This type of hunger is often triggered by emotions like stress, boredom, or sadness, rather than physical need. It can feel urgent and can lead to cravings for comfort foods. Emotional hunger is less likely to be satisfied by regular meals and may cause you to overeat without feeling truly full.
3. Habitual Hunger: Sometimes, we eat out of habit—perhaps at the same time every day or during specific activities (like watching TV). While this can be a signal to eat, it isn’t always based on the body’s need for fuel. Eating out of habit may not satisfy hunger in the same way as physical hunger does.
The Hunger/Fullness Scale: A Tool for Mindful Eating
One powerful tool in understanding and managing hunger and fullness is the Hunger/Fullness Scale, developed by Evelyn Tribole and Elyse Resch in their book, Intuitive Eating. This scale encourages mindful eating by helping individuals assess their hunger and fullness levels before, during, and after meals.
I encourage you to practice checking in with your body throughout the day. I usually recommend checking in every 3-4 hours. Before eating, ask yourself where you fall on the scale. Try to aim for eating when you’re around a 3 or 4 (hungry, but not ravenous), and aim to stop eating when you’re around a 6 or 7 (satisfied, but not stuffed).
Relearning how to recognize and respond to hunger and fullness cues is a powerful step in developing a healthier relationship with food. By understanding the physiology of hunger, recognizing different types of hunger, and using tools like the Hunger/Fullness Scale, you can begin to trust your body’s natural signals. Honoring your hunger and fullness is a cornerstone of intuitive eating and mindful eating practices. By rebuilding trust in your body’s signals, you can move away from rigid food rules and enjoy a more intuitive and balanced approach to eating.
