Reducing Calorie Intake, The Hunger Scale

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Reducing Calorie Intake, The Hunger Scale

When the pounds pile on the additional weight gain contributes towards not just the potential for heart disease and diabetes, but also an oestrogen imbalance making menopause symptoms more obvious.

I’d like to share with you a really simple yet powerful tip to help stop you over-eating.
I know it to be really powerful, and it just takes a few seconds of thought to apply.


  1. Starving – ravenous, weak, irritable
  2. Uncomfortably hungry
  3. Very hungry – “I’m ready to eat now”
  4. A little hungry
  5. Not full but tot that hungry either – “My mind is on things other than food.”
  6. Satisfied and feeling light – “I could eat more but…”
  7. Comfortable but slightly too full
  8. Very full – “I ate more than I needed.”
  9. Too full – Feeling heavy and uncomfortable
  10. Christmas Dinner full – “I’m going to be sick!!


DON’T WAIT untHunger Scaleil No. 1 (Starving, ravenous) or No. 2 (uncomfortably hungry) to start eating. You’re likely to eat ANYTHING and EVERYTHING you can get your hands on with little or no thought. Be totally out of control.

START EATING at No. 3 (Very hungry – “I’m ready to eat now.”)
You need to feel some hunger pangs but still have control over what you will eat. So don’t wait till you’re starving, irritable, dizzy, and shaky. If you do, you’re probably going to regret it when you step on the scales or when the sleepless nights and hot flushes increase!

STOP EATING at No. 6 (Satisfied and feeling light — “I could eat more but…”)
You could eat more, but if you did, you’d lose that lovely feeling of lightness and probably end up bloated, your clothes uncomfortable and tight.
That’s because it takes about 20 minutes after you’ve eaten for your brain’s satiety signals to kick in. If you leave the table when you’re nearly full, 20 minutes later you will feel full, but not overly so.

If you stop eating when you’re a little too full (No. 7), you’re going to feel very full 20 minutes later. In just those few minutes you go from feeling fine to feeling so big you have to loosen your belt!

Don’t Starve, and Don’t Stuff! Stay in THE HUNGER SCALE range of No. 3 to No. 6

Your menopause hormones,  body and health will love you for this!

Clare 🙂

Helping busy ladies naturally create harmony and  health through the menopause years and beyond.  Regain control, confidence, and be free to live the life they choose.

A full hysterectomy in her 30s led nutritional therapist and health coach Clare on an amazing adventure exploring the many opportunities available to manage her enforced menopause and create long-term health.

Clare prefers the natural approach, and qualifying in nutritional therapy gave her the confidence to come off HRT, take back control of her life and health, and look forward to living the best third of her life free of prescription drugs. Understanding the importance of creating harmony of health of both body and mind through menopause and beyond, she’s now on a mission to inspire, educate and empower other women, too. Help them create their ‘new life’.

Click HERE to find out more about how Clare shares her years of exploring, experience and knowledge through 1:1 consultations and online programmes, and where you request a FREE 30 minute consultation with Clare to discuss any personal menopause/health concerns you may have.

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