How to use the hunger and fullness scale

What matters

A useful food diary describes the facts: time, dish ingredients, approximate volume and context. Gram-level accuracy is not needed for every task.

The subjective scale helps to notice the state before and after eating if the numbers have a constant personal meaning. First practical guide for this task: select a range and record the transcript.

How to organize observation

1. 01

   Select a range and record the transcript.

2. 02

   Assess your condition before eating if it does not create tension.

3. 03

   After eating, make a second mark only if necessary.

4. 04

   Look for repeating scenarios over several weeks.

What most often distorts observation?

• Change the scale value depending on the dish.
• Considering high satiety a moral mistake.
• Use the scale in case of exacerbation of an eating disorder without a specialist.

How does this relate to Vesometr

The score can be added briefly to your Vesometr diary next to your food and mood notes.

A conclusion without rushing

Regularity is more important than perfect detail. A short recording immediately after eating is more reliable than trying to recall the whole day from memory in the evening.

For a final review, go back to the last step: look for repeating scenarios over several weeks. Compare it to the original target and specifically note exceptions that cannot be explained by the available records.

Brief conclusion

The subjective scale helps to notice the state before and after eating if the numbers have a constant personal meaning. Working minimum to continue: select a range and record the transcript. After this, use the remaining points as a testable plan and keep only actual observations.