3 Ways To Know You Re Hungry And Avoid Eating When You Re Not

Your level of hunger. Are you starving? Are you full? Are you satisfied? Take note of any physical signs of hunger. Your stomach may be growling, you might feel an “emptiness” in your stomach or you might feel hunger pangs with physical hunger. You may feel irritable or have a headache. If you feel like you might be craving food without being physically hungry, assess your emotional status. Are you bored? Did you have a stressful day at work? Are you tired or fatigued? Many times these emotions cause us to feel “hungry” when in all reality, we are not. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Sometimes you might think you’re hungry when you really just need a distraction because you’re bored. Try getting up and stretching, making a phone call, or going for a walk. [3] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020.

Ask yourself would you still want this snack if it were only an apple, raw carrots or a salad? If the answer is yes, go for that apple (or other fruit or vegetable) or other healthy, planned snacks to truly nourish that physical hunger. If the answer is no, then the hunger/craving you are experiencing is probably not a physical hunger in your stomach, but instead an emotional hunger. If you’ve determined you’re experiencing emotional hunger, this might be a good time to take a walk or take a 10-minute break and reflect on what may be bothering you.

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. If your next planned meal is within the next hour or so, try to wait until your meal to eat. Ideally, do not let yourself be at either extreme — starving at a level one or so full you’re at a level 10. Fluctuate between a four and seven. It’s normal and expected to be hungry prior to eating meals and even right before going to bed in the evenings.

Thirst or low-level dehydration can feel like hunger. If you’re not drinking enough each day, that dehydration can cause hunger-like feelings that may be triggering you to eat more or more often than you should. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep a water bottle close by and monitor how much you’re drinking each day. Also, drinking right before a meal can calm your hunger and decrease your overall intake at your meal.

Waiting a few minutes might not take your cravings away completely, but they may reduce them enough for your willpower to win. Try telling yourself that in 10 to 15 minutes, you will revisit your thoughts to eat a certain food or snack. Engage in another activity and come back to your craving if it’s still there.

Take an hour or two of your free time to survey your kitchen. Look in your pantry, freezer, refrigerator, or any cabinet/area in your house where you keep food items. Place all tempting foods and snacks on a table to evaluate which foods should stay and which should go. Donate unopened foods to a food bank or church if you do not want to throw them in the garbage. Make a pact with yourself to not buy or purchase tempting snack foods so you can keep your kitchen and home a healthy environment.

Take a walk for 15 minutes if you can. Clear your head and refocus your attention on other things besides your craving or desire to eat. Many times, people crave snacks at night. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Instead of staying awake and eating, go to bed. You’ll be away from the kitchen and won’t be tempted to eat mindlessly in front of the TV. If you’re not tired, read a good book or a magazine until you’re tired enough to fall asleep.

Cleaning out your closets or reorganizing a junk drawer Going for a walk Engaging in a favorite hobby like knitting, scrap-booking or drawing Reading a book or magazine Playing a game Doing something that requires a lot of brainpower like hard, long-winded maths calculation

Eating a small portion may help the craving subside while giving you the pleasure of eating something tasty. Ensure that you follow an appropriate portion size. Check the food label and measure out your portion, put the food away and then slowly consume it so you can enjoy and savor it.

Also take note of any emotions you may be feeling when you eat. This may help you gain insight into what emotions trigger you to eat certain foods. Purchase a journal or download a journaling app on your smartphone. Track as many days as you can — both weekday and weekend days. Many people eat differently on the weekends so including both weekend and weekdays is important.

A registered dietitian is a nutrition expert that can help you understand emotional eating, talk to you about true physical hunger and provide you with alternative food choices. They can even help you create a meal plan. A behavior therapist will help you understand why you emotionally eat and give you ideas for changing your reaction or behavior to certain emotional triggers.

Whether it’s your spouse, family, friends, or co-workers, a support group are your cheerleaders that will motivate and encourage through your progress. Also try finding an online support group or a local group to meet up with. Email new friends that share your long-term goals.