Techniques to Ensure You're Truly Hungry, Rather Than Mere Boredom or Stress

Techniques to Ensure You're Truly Hungry, Rather Than Mere Boredom or Stress

Craving some snacks while lounging on the couch? Not uncommon! You might not always be physically hungry, but your body's telling you to indulge in a box of pizza rolls or a tub of ice cream. So, what's the deal here? Let's dive into the world of emotional eating.

Emotional eating: It's all in your head (and stomach)

Sure, you can eat when you're not actually starving. Nutrition experts have categorized hunger into two types: physical hunger and emotional hunger, the latter being based on feelings, cravings, and external factors (not related to bodily survival).

As dietitian Kristi Peterson from UW Medicine Primary Care explains, you might experience various forms of "hunger" that might motivate you to reach for food. For example: eye hunger is when you desire something after seeing it, or emotional hunger is when you eat to soothe yourself. To better understand your reasons for eating, it's crucial to identify the type of hunger you're experiencing.

Karen Munger, a dietitian and diabetes educator at the Kidney Stone Center at UW Medical Center and SLU Diabetes Institute, adds that hormones and brain signals can contribute to hunger, too. When you eat carbs, a happy brain chemical called Serotonin gets produced, which might explain why you crave a specific type of food – not the food itself. Basically, your body just wants that feel-good hit!

Separating Emotional Hunger from Physical Hunger

Generally, physical hunger is felt in the body and can be taken care of by a mix of foods. In contrast, a craving – belonging to emotional hunger – is a yearning for a specific item. Here are a few common signs of physical hunger:1. Feeling of emptiness in the stomach2. Low energy and fatigue3. Difficulty focusing or feeling irritable4. Headaches or lightheadedness

On the other hand, emotional hunger might stem from factors like:

Boredom:

It's common to succumb to snack attacks when your mind's idle. The screen of your phone or television might lure you in for the next bag of chips or box of cookies.

Stress:

Turn to comfort foods when you're feeling down. Ever craved home-cooked meals or your mom's famous chicken soup during stressful times? There's a reason for that!

Socializing:

Chances are, if you're surrounded by friends feasting on burgers and fries, you'll pick up a plate yourself, even if you're not hungry.

Advertising:

Imagine the potent mix of delectable imagery and irresistible sounds – they can intensify anyone's cravings.

Lack of sleep:

If you're not getting enough shut-eye, you're more likely to reach for the snack cabinet.

What if I can't escape emotional hunger?

Well, emotional hunger is part of being human, but you can cultivate a healthier relationship with your hunger.

1. Take a break: Do a quick mental check-in. Reflect on why you're eating. Ask yourself what you need or what you're looking for. This deliberate introspection can help steer away from mindless snacking.
2. 20-minute trick: When a craving hits, set a timer for 20 minutes and engage in an activity that distracts your attention, such as crafts, puzzles, or playing an instrument. If you can focus on the activity for 20 minutes, it's likely you're experiencing a craving. But if your thoughts drift back to food, it's probably hunger. In that case, satiate your appetite with a snack!
3. Understand temptations: Keep tempting foods out of your sight and load up on healthier options instead. Stock up on carrots, nuts, fresh fruits, or whatever floats your boat.
4. Combat boredom: Explore engaging activities to stave off hunger pangs when feelings of boredom strike, such as picking up a good read, heading out for a walk, or reaching out to friends.
5. Mindful eating: Sometimes, you eat more than necessary because you're not satisfied. Make an effort to truly savor your food – look at it, smell it, feel it, and taste it. Be present in the dining experience to prevent overeating.
6. Stay hydrated: Sometimes, you might mistake thirst for hunger. Keep a water bottle handy to stay hydrated and avoid pseudo-hunger!

Listening to your body is key

Giving in to emotional hunger can lead to unwanted weight gain and unpredictable fluctuations in blood sugar levels. Ignoring your body's signals, such as skipping meals or delaying them, increases the chance of overeating or reaching for less nutritious snacks, which can result in feelings of bloating, discomfort, and fatigue post-meal.

So, understanding your cravings and what's behind them is crucial to maintain a healthy diet. Take the time to reflect on your hunger and recognize the cues your body is giving you. Whether it's a call from your belly or brain, honoring your hunger is essential for your well-being!

1. Nutrition experts categorize hunger into two types: physical hunger and emotional hunger, with the latter being based on feelings, cravings, and external factors.
2. Identifying the type of hunger you're experiencing is crucial to understand your reasons for eating, as emotional hunger can stem from factors like boredom, stress, socializing, advertising, and lack of sleep.
3. To better manage emotional hunger, strategies include taking a break, practicing the 20-minute trick, understanding temptations, combating boredom, mindful eating, staying hydrated, and engaging in activities that distract your attention.
4. Giving in to emotional hunger can lead to unwanted weight gain, unpredictable fluctuations in blood sugar levels, and feelings of discomfort post-meal, making it essential to maintain a healthy diet by listening to your body's signals and recognizing your cravings.

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