But the greatest challenge to any nutritional shift is, of course, changing your mind. "You should constantly check in with yourself while you're eating," advises Megrette Fletcher, a dietitian and executive director of the nonprofit Center for Mindful Eating. Fletcher uses a 20-point scale in which --10 is starving, 0 is neutral, and 10 is stuffed. "At zero, your focus becomes, How much more do I need to eat for a level of fullness that is nourishing to my whole being?" Fletcher says.This is also another interesting scale for hunger:
1: Very hungry; starving; desperate. Your stomach is "screaming."
2: Moderately hungry; ready to eat. Your stomach is "talking."
3: Mildly hungry; beginning hunger. Your stomach is "whispering."
4: Neutral. You feel no sensations of hunger or fullness.
5: Mildly full. You feel satisfied.
6: Very full. Your stomach is beginning to feel a bit distended.
7: Much too full. Your stomach feels stuffed.