how hungry are you really?

Next time you’re thinking about eating, pause and use this guide to figure out if you’re actually hungry.

Hunger only drives about three-fourths of the food choices we make. Habit, mood, stress levels, and whether we’re socializing influence the rest, says Ellen Albertson, Ph.D., RD, a psychologist and founder of smashyourscale.com. While the occasional “I’m not hungry, but I’d love dessert” rationalization is OK (and expected), understanding hunger cues keeps mindless eating in check. In fact, the ability to recognize real hunger is one of the biggest hallmarks of naturally slender people (those who remain at a healthy weight without dieting), says 2015 research from the Cornell Food and Brand Lab.

Starving and Ravenous?

At this point, you likely have a headache or feel shaky and light-headed, which could be signs of hypoglycemia, or low blood sugar. Try to avoid this heightened hunger. “When you put off eating until you’re famished, you’re more likely to eat anything and everything you can get your hands on—and do so quickly—which primes you to overeat,” says Michelle May, M.D., founder of Am I Hungry? Mindful Eating Programs. That overeating can cause a big surge in your blood sugar levels. “But you don’t need more food than usual,” May says. To avoid overeating, take a few bites of something that takes the edge off, then pause. “This gives you time to think about what—and how much—to eat.”

Noticeably Hungry?

Right now, the physical symptoms of hunger—like hunger pangs, growling, or a hollow feeling in your gut—are on full display. You may be having problems concentrating, and your mood might also be going south—you’re starting to get “hangry.” This is the ideal time to eat. “You’re less likely to overeat and food tastes better when you’re at this level of hunger [than if you’re ravenous],” says May. “If your urge to eat came out of nowhere, it may simply be a craving. True hunger tends to come on gradually, whereas a craving hits suddenly.” Not sure you’re really hungry? Wait a bit. Hunger won’t go away until you eat.

Slightly Hungry?

When you’re kind of hungry, the muscular walls of your stomach start to contract, perhaps causing a rumble. This is simply a sign that you should start planning to eat soonish. Drink some water and see if you’re still hungry in 15 minutes. However, there are times you’ll want to eat now—like family dinnertime. So remember: If you’re just a little hungry, you only need a little food.

Not Hungry or Full?

If you’re content, why reach for food? Do a quick self-check. Are you just following a script? For example, are you eating lunch at noon because that’s when you usually do? “People who follow scripts are less likely to tune in to internal hunger cues,” says Brian Wansink, Ph.D., author of Slim by Design. If that’s the case, recognize that you want to eat but you’re not really hungry. “Don’t say, ‘I can’t have it.’ Instead, acknowledge that you’re not actually hungry.” Of course, if eating on a schedule is part of your diabetes management plan, don’t change without discussing it with your health care provider.

Pretty Full?

You can feel the food in your stomach—but it’s not like a balloon ready to burst. This is the best time to stop eating. To tune in to your internal stop-eating cues, pause periodically throughout your meal to check your fullness. “Put your fork down, drink some water, and really feel your stomach,” says May. “If you comfortably sense the food in your belly, stop. You can always eat more later if you need to.”

Overstuffed?

Are you super focused on how uncomfortable your belly is right now and how stretched it feels? Feeling sluggish? You ate too much. Move away from the table! Regularly overshooting and eating to this overfull state can wreak havoc on your blood sugar levels and the scale. So slow down, chew your food thoroughly, and put your fork down between bites, says May. Serve yourself smaller portions and do it from the stove—not family-style. Getting up for a second helping forces you to tune in to your fullness.