[header] How to know you're hungry (and avoid eating when you're not ) [title] Rate your hunger level on a scale from one to 10. [step] Rating your hunger level on a scale may help you determine what to do-have a snack or wait for your next planned meal. Try rating your hunger from one (almost faint with hunger) to 10 (overly full, sick feeling). 
[substeps] If you're hunger level is around a three or four, it may be time to eat. If your next planned meal isn't for another two hours or more, have a planned snack.