As the holiday season approaches, many of us feel the tug of tradition, family gatherings, and the inevitable food spreads accompanying them. Thanksgiving, in particular, can stir up a mix of emotions and challenges when it comes to eating, especially for those who’ve wrestled with emotional eating or restrictive habits in the past.
In this blog post, adapted from Episode 44 of Fat2Fierce® The Confidence Chronicles, we’ll explore how to make Thanksgiving a peaceful experience with food by introducing a simple but powerful tool: the hunger scale.
The Emotional Eating Cycle Around the Holidays
For years, my relationship with food during the holidays mirrored the feast-or-famine dynamic. At large gatherings, I often restrained myself, worried about how others might judge my plate. Once the guests left, though, I’d find myself diving into leftovers, the pent-up hunger and shame fueling a binge.
Sound familiar? If so, you’re not alone. These patterns often stem from feelings of scarcity or shame—emotions that thrive in secrecy but lose their grip when brought to light. As Brene Brown famously said, “Shame cannot survive being spoken.”
Recognizing and addressing these feelings is a critical step toward breaking free from the cycle. But beyond addressing the emotional roots, we also need practical tools to guide us in the moment. Enter the hunger scale.
What is the Hunger Scale?
The hunger scale is a tool that helps you tune into your body’s physical signals for hunger and fullness, distinguishing them from emotional or mental cravings. Think of it as a spectrum:
Negative Side (Hunger)
-5: Ravenous (hangry, shaky, or lightheaded)
-3: Hungry (strong physical signals like stomach growling)
-1: Slightly hungry (your stomach feels empty)
Zero (Neutral)
Neither hungry nor full—a balanced state.
Positive Side (Fullness)
+1: Starting to feel satisfied.
+3: Comfortably full—satiated but not stuffed.
+5: Overly full—Thanksgiving “stuffed.”
The goal is to eat when you’re around a -2 and stop at a +2 to +3. By staying within this range, you honor your body’s needs without overindulging or under-eating.
Tips for Practicing the Hunger Scale During Thanksgiving
Recognize Scarcity Thinking
Many holiday dishes are unique, leading us to believe we must savor every bite now because they won’t be around until next year. Instead, remind yourself that you can recreate or enjoy these foods anytime. Shifting this mindset can reduce the urgency to overeat.
Start with Awareness
Before your meal, pause and assess your hunger level. Are you genuinely hungry, or are you emotionally drawn to the food?
Pace Yourself
Thanksgiving meals often feature a mix of heavy carbs, sugar, and rich dishes that can leave you feeling sluggish. Use the hunger scale to pace your portions, starting with smaller servings and checking in after each one.
Eliminate Distractions
Avoid eating mindlessly by turning off the TV or putting down your phone. Instead, focus on the flavors and textures of your food.
Check In Mid-Meal
Halfway through, pause to assess where you are on the scale. If you’re at a +2, consider stopping to give your body time to register fullness.
Practice Self-Compassion
If you notice the desire to keep eating past fullness, get curious. Ask yourself why. Are you savoring a favorite dish, or are you using food as a distraction or comfort?
Building Long-Term Trust with Your Body
The hunger scale is more than a holiday strategy—it’s a lifelong tool for building trust with your body. By practicing regularly, you’ll notice a shift in how you approach food, whether it’s Thanksgiving dinner or a casual weekday lunch.
It’s not about perfection. It’s about progress. Over time, you’ll find it easier to identify your body’s signals, make choices that align with your well-being, and, most importantly, enjoy your meals without guilt or shame.
Take Your Power Back
Thanksgiving is a time for gratitude, connection, and joy. By using the hunger scale, you can reclaim your power with food and make space for what truly matters: creating memories with loved ones and feeling good in your body.
If you’d like to dive deeper into tools like the hunger scale, check out my Fat2Fierce® program, where I guide women toward food freedom and body confidence. Visit AmyEnglishcc.com for more details.
Here’s to a holiday season full of peace, balance, and joy—one plate at a time.
xo,
Amy English, Fat2Fierce® Empowering women to take back their power with food and find peace with their bodies.
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