Use the Rating of Perceived Hunger (RPH) Scale. Using this scale can make you more aware of your internal hunger and satiety cues. Think of 0 as indicating extreme hunger and 10 as signaling extreme fullness. With the scale in mind, begin to read your body’s signals. Your target range should be between 3 and 7.
If you go to 0, you may eat too much too fast, particularly since it takes your brain 15 to 20 minutes to sense that your body is satisfied. You should begin to eat at 3 on the RPH scale and stop at 7 or 8, when you’re comfortably full and satisfied.