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If you often feel hungry, you are not alone!
There are many reasons you feel hungry. Of course, the most obvious one is that you are truly physically hungry. Perhaps your stomach is empty, your blood sugar has dropped and, your hunger hormones are having a party.
Trying to follow a low calorie "diet", eating processed, nutrient depleted foods as well as a morning latte and scone from your favorite coffee shop will also have your stomach soon grumbling.
But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in your life.
It’s easy to mistake “psychological” hunger for “physical” hunger.
So, stay with me as I describe the difference between both of these types of hunger and give you some tips on how to figure out which is which.
Physical hunger vs. psychological hunger
Our "physical" hunger is regulated by the body through our hunger hormones. And of course, it should be. We want to keep our bodies energized, fueled for our daily activities and give it the building blocks to maintain our health. So, we're programmed to seek food when our body physically needs it, whether it's when our stomach is empty, or our blood sugar has dropped or we have just finished our favorite workout.
"Psychological" or "emotional" hunger is eating to help us cope with boredom, sadness, stress, etc. It's based on a thought or feeling, even an unmet need. It can happen when we see an enticing food commercial or catch a yummy aroma from a bakery. It's not from your empty stomach or low blood sugar.
So, here’s a few ways to tell what’s going on.
1 - The first thing you need to do is stop to evaluate. Scarfing down that cookie or mini meal, at the first sign of hunger isn’t necessarily going to help you.
2 - Now that you’ve stopped. Pay attention to where this hunger is coming from.
Can you feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours?
Or are you seeing and smelling something that’s heavenly delicious?
Or, are you bored, sad, or stressed?
Peek into all these areas and really pay attention.
3 - Have a big glass of water. Now, observe your hunger for at least a minute. Really dig into the source of the feeling, which could be a need that is not being addressed.
It can be easy to jump to a conclusion, that may or may not be the right one.
So, listen to your body and mind very deeply.
4- If you do find that your feelings or a need may be the source, then face them and take steps to resolve the issue.
For example, that feeling of sadness may stem from the need to be appreciated by your family or co-workers, for all you do. Or, anger because of the need to be heard and acknowledged when you speak.
Recognize and observe them. They may just be asking for comfort and recognition, even if they sound like they need food.
Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger. Then you can make a true assessment of what is going on.
5 - If you’re pretty sure that your body physically needs food, just wait a few more minutes to be certain.
Also, if a snack is what you need, an apple and a bit of cheese, for instance, will suffice.
If it is not true hunger, that may not be satisfying to you. That slice of cake, scone or cookie may be more appealing, check in with your emotions. What need is screaming at you to take notice?
6 - Now you can be sure whether that sensation in your gut was from emotions(ie. needs) boredom, thirst, or actual physical hunger
7 - If it's physical hunger, feel free to eat healthy and nutritious food. To satisfy your hunger, the food you eat should include some protein, carbohydrates and healthy fats.
Eat slowly and mindfully. Chew well and savor every bite.
8 – So, when hunger strikes, and you are not quite sure, repeat the steps.
Conclusion
The feeling of hunger can manifest for many reasons as well as being truly hungry.
But often, there is an underlying psychological or an unmet need, that is causing you to seek food for comfort.
Try my eight steps to figure out if your physically hungry, or if you’re bored, sad, stressed.....
If you want to see how I can help you move from discouraged and uncomfortable with your body to vibrant health and confidence, Schedule a FREE 30 Minute Clarity Call today!
