The Hunger Scale - A Tool For Understanding Hunger and Satiety in the Weight Loss Journey

A tool (free presentation included!) to provide guidance on when to eat/how much when pursuing a weight loss goal. Of course YOU are always the expert and authority on your own body and needs.

TL;DR:

I don’t have one ;) This is a longer format newsletter and I chose that on purpose. So! If you’re down to explore the nuance of authority mindset as it relates to recommendations from influencers, coaches or other “experts” AND hunger and satiety cues in the weight loss journey, read on! I tackle both topics as succinctly but also thoroughly as I can in a single newsletter. 

As always, I’m interested in starting a conversation. Please feel free to leave me a comment or send me a direct message if you’d like to discuss further.

-Katie

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Hey everyone,

In my last post, I discussed following your body’s hunger and satiety cues for weight loss. I received some feedback and questions on my Instagram reel (@katie_kaya_wellness) about this topic, so I want to address them in this longer format—hence, this newsletter! If you are joining me from Instagram (IG) or Facebook, welcome! I'm excited to share this space with you and dive deeper into topics that are difficult to cover thoroughly on other social media platforms.

First, I realize that a 90-second IG clip might not be the best format for discussing nuanced topics like hunger and satiety in the context of weight loss. I apologize for not considering this before creating that content, and I’ve learned from this experience. This was my first reel, and I’m not particularly social media savvy. I’ve honestly avoided social media for much of my adult life and am still learning the ropes. 

I wanted to experiment with the 90-second reel format to offer more succinct content that could support and inspire those on their weight loss journey. My goal was to provide a general guideline for those pursuing weight loss, as there is often a lot of confusion about when and how much to eat, largely due to diet culture. There is also a fear of feeling some reasonable hunger, which can hinder weight loss goals. I aimed to emphasize the importance of listening to bodily cues, which has been helpful in my journey and my clients' journeys.

Empowerment and Personalization:

It's important to approach weight loss from a place of empowerment. When I or anyone else offers a recommendation, you are the ultimate authority on whether it fits your life and how it might work for you. Consider my recommendations, think about where I’m coming from based on my experience and expertise, but ultimately decide based on how it makes you feel. If you have any questions or need clarification, I’m just a comment, email, or consultation appointment away.

In my one-on-one coaching, we always personalize recommendations based on individual circumstances and needs.

My Recommendation: Following Hunger and Satiety Cues in the Weight Loss Journey

For those pursuing weight loss, my overall recommendation to reduce confusion and foster results is to wait to eat until you are hungry enough for a nourishing meal and to eat to satiety, not over-fullness.

Here's a visual to help you understand what I mean. Note that this is a teaching tool and not a perfect representation of how human hunger actually works (which is much more wave-like than linear). For clarity and reducing confusion, I have found this teaching tool or concept helpful when deciding when and how much to eat.

The Hunger Scale:

Consider a number line from -10 to 10. Imagine -10 as extreme hunger (not eating for an entire day) and 10 as so full that you feel very sick (again an imperfect teaching tool, but useful. Stick with me). I call this the “hunger scale.”

I recommend:

• Waiting to eat until you are at a -3/-4 on the hunger scale.

• Stopping eating at a 3/4.

Reflect on what that might feel like in your body and write this down in your weight loss journey journal.

How -3/-4 Might Feel:

• It’s clear—you’re hungry!

• Not overly hungry, but hungry enough for a meal.

• A small snack won’t suffice; you need something more filling.

• Noticeable hunger cues in your body—your stomach may or may not growl. This varies (for instance, I tend to get slightly foggy when it’s time to eat).

How 3/4 Might Feel:

• You’re satisfied, but not overly full.

• You’re done eating.

• Your food starts to taste less appealing.

• You could go for a brisk walk without feeling too weighed down.

• You feel like you’ve had enough food to last you a few hours.

I futher recommend that the bulk of your nutrition comes from meals, but snacks can be a smart choice to hold you over until a meal based on your schedule, activity level, and body’s needs. Many clients incorporate snacks strategically (e.g., afternoon and before bedtime) and still make progress toward their goals.

Try these ideas and see how they may or may not fit into your life. Let me know if you have thoughts or questions about the above recommendations.

Going forward, I’ll reserve such topics for longer formats like my newsletter or perhaps YouTube—not reels! I’ll keep you posted on the progress of my You-Tube channel

Thank you for your time and for considering this newsletter!

Let me know how I can help if you need or want it!

-Katie