Coaching practices for Hunger Satiety Scale

Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Hunger Satiety Scale, these are the strongest matches in the current practice library.

Does this sound like the set of challenges you might be facing?

• I keep finishing meals uncomfortably stuffed because I just eat until the plate’s clean
• I only ever notice I’ve eaten too much once I’m already uncomfortably stuffed and a little sluggish
• I’ll look down and the plate is empty and I barely remember tasting any of it
• I find myself eating and I’m not even sure I was hungry
• There’s this restless, gnawing kind of hunger where I’ve clearly eaten enough but nothing has actually hit the spot

Practices that may help

1. Hunger-satiety scale — eating within the 3–7 window
   Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
   Mindful Eating, Made Practical
2. Stopping at 80% full
   End the meal when you are satisfied but not full, not when the plate is empty.
   Hara Hachi Bu, Made Practical
3. Full sensory eating — engaging all five senses at each bite
   Bring sight, smell, sound, touch, and taste fully into each bite before swallowing.
   Mindful Eating, Made Practical
4. Identifying the nine hungers before eating
   Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
   Mindful Eating, Made Practical
5. Distinguish protein appetite from general hunger
   Learn to recognize the specific "nothing satisfies" hunger that signals a protein shortfall, not just a need for more food.
   The Protein Leverage Hypothesis, Made Practical
6. Use water to distinguish thirst from hunger
   Mild dehydration signals can mimic hunger; drinking water before snacking often reveals whether the urge is genuine hunger or a hydration deficit.
   Mindful Hydration: Water, Cognition, and Mood
7. Stop eating at 80 % full (Hara hachi bu)
   The Okinawan practice of eating until 80 % full naturally regulates caloric intake without calorie counting.
   Blue Zone Principles: The Power 9 Longevity Practices
8. Eating with full attention
   Eat without screens so you can actually notice taste and fullness.
   Hara Hachi Bu, Made Practical
9. Eating from smaller dishes
   Use smaller plates and bowls so a full serving is a moderate amount.
   Hara Hachi Bu, Made Practical
10. Deliberate fasting as a discomfort practice
    Periodically skip a meal or fast for a day — deliberately, not as diet, but as training.
    Voluntary Discomfort: The Stoic Practice of Chosen Hardship

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