PHYSICAL VS. EMOTIONAL HUNGER

You sit down to start studying for final exams…..

Or you start reading an important email from your boss about a presentation you will be giving next week….

Or you receive an angry text from your partner about how messed up…….

Next thing you know, you’re in the pantry desperately looking for a quick fix. You grab the box of chocolate chip cookies and go to town.

We’ve all been there. We let our emotions get the best of us and we think shoving our face with food will somehow make us feel better.

This is a perfect example of emotional eating. I’ve seen it interfere with clients weight loss goals numerous times, and also experienced it myself.

So, I’m here today to prompt you to do some critical reflection and provide you some strategies to help combat this struggling habit.

Before we get into the strategies, let’s differentiate between the two types of hunger. Physical versus emotional.  

PHYSICAL HUNGER

Physical hunger is a sensation, or a physical feeling or perception, that you can legitimately feel in you body. The main places to sense physical hunger are in your:

• Head (headache, foggy brained, light headed)

• Stomach or gut (growling, feels physically empty)

• Energy levels

This type of hunger comes on gradually, usually a few hours after your last meal, and can be postponed.

When experiencing physical hunger, you are more mindful. This includes being open to eating diverse foods and more willing to select foods that will make you feel good and satisfied. In addition to this, you will most likely stop eating once you are full.

EMOTIONAL HUNGER

Then we have emotional hunger, or the scenario listed above. Emotional hunger is a response or feeling that occurs and is usually brought on by a trigger.

This type of hunger comes on suddenly and creates highly specific cravings, such as comfort, processed, and hyper palatable foods.

The timing is unpredicted and can be triggered by different factors for different individuals.

Emotional eating usually is not satisfying and causes an individual to continue eating until they are uncomfortably full. This usually leads to feelings of guilt and regret. Additionally, food will never satisfy the actual feelings we’re dealing with, and usually will make us feel worse due to the guilt and unhealthy food choices.

Being aware that there are two types of hunger, as well as the distinct signs of both types, is very important for your well being and your weight loss journey.

WHY you eat determines WHAT you eat.

Physical Hunger: Real, nutrient dense, whole foods

Emotional Hunger: Processed, hyper palatable foods

PAUSE + ASSESS

The next time you are heading into the kitchen, I want you to PAUSE and follow these steps:

STEP 1: HYDRATE

Drink a glass of water. Dehydration is often masked as hunger, when in reality your body just need fluids.

STEP 2: TAKE INVENTORY

Ask yourself:

• When was the last time I ate? (What did I eat? Was it a balanced meal, a snack, etc. How much did I eat? More or less than usual?)

• Do I have the physical sensations of hunger?

• If the answer is YES, then go ahead and eat.

• If the answer is NO, then realize that you are eating to feed emotional hunger.

When this occurs, have a plan of action to follow to avoid this situation from getting out of hand.

• Get out of the house, away from the kitchen and temptations.

  • Go for a walk

  • Sit on the porch/in your yard and do some breathing exercises (My favorite one is the 4-7-8 method: Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight.)

  • Journal. Consider: What is stressing you? What is triggering you in this moment? People, your environment or location, events, thoughts, time of day, etc.

  • Recite a mantra. My current favorite stress relief mantras are: “Life is always supporting me through the twists and the turns.” and ‘I release things that are no longer in my control.” (Source: My Pocket Mantras by Tanaaz Chubb)

  • Take a few moments for yourself. Find a self-care activity that works best for you. Read, listen to music, dance, foam roll, etc.

It is important to note that you must find a method that works specifically for you, and that finding this method may take some trial and error.

I will use myself as an example. I love journaling and it is a daily practice of mine. It works wonders when I am feeling any emotion, from grateful to worried. However, when I have emotional hunger urges, it does not work. I’ve discovered this because I will still find myself writing a sentence…and then next thing I know, I toss aside my pen and find myself in the kitchen.

What works for me is getting out of the house, away from the kitchen. Going for a walk works every time. Getting my body moving, remembering my goals and my health priorities, and realizing that I am not even physically hungry are some of the benefits that I personally experience when I get out for a walk.

So remember, there are two types of hunger. Become in tune with your body and your hunger signals. Learn to determine what true, physical hunger feels like for your body and also become aware of what triggers your emotional hunger and what specific strategies you can use to combat it.

With time, awareness, and some trial and error, you can take CONTROL of your eating habits and use them to your advantage to reach your goals!