It can be quite difficult to distinguish physical from emotional hunger. This is especially true if you are not very familiar with recognizing the signals your body is sending you. Physical hunger typically comes on gradually and subsides after eating a meal. However, people often tend to eat even when they don't really need to eat. In this case, it is emotional hunger that leads to eating when you are in certain psychological states: stress, boredom, anxiety, happiness or even depression. Therefore, understanding hunger and knowing how it affects the body can help distinguish between a symptom of a physiological need and an emotional problem. This tutorial aims to give you some tips to learn about your body, hunger levels, and how to avoid the temptation to eat when in reality it is not yet time to feed.
Steps
Part 1 of 3: Assess Hunger
Step 1. Rank your hunger level on a scale of 1 to 10
This method can help you figure out what to do: whether to eat a snack or wait until the next scheduled meal. Try to establish hunger from level 1 (almost faint from hunger) to level 10 (completely full, almost nauseous).
- If your hunger level is around 3 or 4, it may be time to eat. If your next meal isn't scheduled within a couple of hours, have a snack. If, on the other hand, you are expected to eat within an hour or so, try to hold on until you sit down at the table.
- In theory, you shouldn't go to extremes: neither go hungry at level 1, nor overdo it and eat until level 10. Try to stick to the 4-7 values.
- It is normal and predictable to feel hungry before a meal and even just before going to sleep in the evening.
Step 2. Take the apple test
This is a simple test that can help you figure out if you are having a physical or emotional hunger attack. Typically, psychological hunger is the need and desire to eat something from a particular food group (such as carbohydrates) or a specific food (such as chocolate cake). Physical hunger, on the other hand, is satisfied with a wide variety of foods.
- Ask yourself if you want to eat a snack even if it was an apple, a raw carrot or a salad.
- If so, eat an apple (another fruit or vegetable) or another healthy, planned snack that really satisfies your physical hunger.
- If the answer is no, you probably need to satisfy an emotional hunger and not a physical hunger.
- If you have determined that it is psychological hunger, this is the right time to go for a walk or take a 10-minute break and reflect on the reason for your upset.
Step 3. Observe yourself
Before eating any meal or snack, take a minute or two to analyze yourself internally. By doing this, you can understand your true level of hunger and desire to eat. Evaluate various aspects such as:
- The level of hunger. Do you feel undernourished? Are you full instead? Do you feel satisfied?
- Take note of the physical signs of hunger. Your stomach may "grumble", you may feel empty or feel hunger cramps, if it is a real need to feed.
- If you feel the desire to eat something without a real physical need, analyze your emotional state. You're bored? Have you had a stressful day at work? Do you feel tired or exhausted? Many times these moods induce a feeling of "hunger" when in reality it is not a real physical need to eat food.
Part 2 of 3: Limit Food When You Are Not Hungry
Step 1. Drink enough water
Aim to drink adequate amounts of fluids each day. Usually, it is recommended to drink about 8 glasses or almost 2 liters of water. This is a general recommendation: you could drink a little more or a little less. Proper hydration helps you lose weight, but it's also important for managing hunger levels throughout the day.
- If you are thirsty or a little dehydrated, you may experience a feeling of hunger. If you don't drink properly every day, dehydration can trigger hunger, which can cause you to eat more food or more often than you need to.
- Keep a bottle of water on hand at all times and pay attention to how much you drink each day.
- Also, try to drink just before a meal to calm hunger and reduce food intake.
Step 2. Wait 10 to 15 minutes
Emotional hunger can come on suddenly, but it can go away just as quickly, unlike the physical need to feed. If you take 10-15 minutes of distraction from the situation you are experiencing, you may find that your food cravings and emotional urge to eat are reduced and you are able to control them much more easily.
- By waiting a few minutes, the craving for food does not completely disappear, but it subsides enough to be able to overcome it with willpower.
- Try telling yourself that during this time you can reevaluate your ideas about eating some specific food or snack. Engage in another activity, but go back to considering hunger if the need is still there.
Step 3. Empty the kitchen
If you have a fridge or pantry full of unhealthy foods that tempt you, it can be easier to give in to emotional hunger. If you know you can easily have a packet of crackers or a bag of chips when you are bored or stressed, don't keep these foods at home so that you won't be tempted when you are overwhelmed by these moods; by doing so, you can eat less if you are not really hungry.
- Take an hour or two to scan the kitchen. Check the pantry, fridge, freezer, and cupboards at home where you keep food. Put all the foods and snacks that make you want to eat on the table and examine them to decide which ones to keep and which ones to discard.
- Donate any still packaged items to the food counter or church if you don't want to throw them in the trash.
- Make a deal with yourself not to buy tempting but unhealthy snacks anymore, so that your kitchen and home are healthy environments.
Step 4. Walk away
Sometimes, the very fact of being in the same room with your favorite foods or some food you want to crave makes it harder to ignore them. If you are in a place in your home or office that increases your desire to eat, move away. Take the time and space to clear your mind of the need for some "rewarding treats".
- Take a walk for 15 minutes if you can. Distract your mind and bring attention to other thoughts that are not related to nutrition.
- Sometimes, some people feel the urge to have some nighttime snacks. Instead of staying awake, go to bed. So you stay away from the kitchen and aren't tempted to unwittingly eat in front of the TV. If you are not tired, read a good book or magazine until you are sleepy enough to fall asleep.
Step 5. Make a list of the things you can do instead of eating
This "trick" can distract your mind from food cravings and help you manage emotional hunger. Make a quick list of activities that you enjoy or that distract you enough to get your thoughts away from food. Here are some ideas:
- Clean the cupboards or rearrange the junk drawer;
- Take a walk;
- Engage in your favorite hobby - knitting, arranging your scrapbook or drawing;
- Read a book or magazine;
- Play a game.
Step 6. Eat a small portion of the food you just can't resist
Sometimes, the need or desire to eat can overwhelm you uncontrollably. Even if you get distracted and try to reduce the craving for food, it can be very intense. If so, some experts recommend consuming a small, controlled portion of that food you crave to eat.
- By limiting yourself to a small portion, you can reduce your food cravings, but at the same time allow yourself the pleasure of eating something tasty.
- Make sure it's a very small portion. Read the nutrition label and measure the appropriate amount, put the rest away and slowly enjoy your dose so you can enjoy all the flavor.
Part 3 of 3: Managing Emotional Hunger
Step 1. Keep a journal
It is a great tool for raising awareness and managing emotional hunger. You can use it to understand where and when you eat, which types of foods give you the most comfort and which ones you want to eat most often.
- Purchase a food diary or download a smartphone app. Monitor as many days as possible - both during the week and on the weekend. Many people eat differently on weekends, so it's important to take note of both situations.
- Also take into account any feelings or moods you experience when you eat. This can help you learn more about the emotions that cause you to eat certain foods.
Step 2. Contact a qualified dietician or behavioral therapist
These health professionals can help you manage emotional hunger. If you are having trouble keeping your appetite in check or you see that it is putting your health at risk, it is a wise idea to get examined by these doctors.
- The dietician is an experienced nutritionist who can help you understand emotional hunger, explain true physical hunger to you, and can point you to alternative food options.
- The behavioral therapist will help you understand why you are feeling emotional hunger and can give you some tips to change your reactions and behavior in the face of certain triggers.
Step 3. Find a support group
Regardless of your health goal, a support group plays an important role in achieving long-term positive results. This is even more true when hunger is emotional. Having this kind of support when you're feeling sad or stressed can help you lift your mood without the need for food.
- Whether it's your spouse, family, friends, or coworkers, a support group can motivate and encourage you as you progress.
- Also look for an online support group or people who gather for this purpose in your city. Email new friends who share your long-term goals.
Advice
- If emotional hunger is taking over your life - it interferes with work, home life, or compromises your health - seek professional help. Talk to a doctor or dietician who can provide you with tools to manage this discomfort.
- Eat snacks intelligently. A few occasional snacks are just fine. Keep paying attention to your body and hunger signals to figure out when is a good time to eat or snack.
- Don't completely eliminate certain foods, or you risk overeating or indulging in too many portions of that particular food when you get the chance in the future.
