If you’ve ever felt guilty for overeating, or just for eating your favorite food, you’re not alone. So many people struggle with shame from satisfying their cravings, which can end up leading to unhealthy patterns of restrictive eating. In order to avoid falling into this trap we need to understand what causes us to feel hungry, recognize our signs of hunger, and how to satisfy it in a healthy, yet non-restrictive way.
The first step to understanding your hunger cues is awareness of things that trigger your appetite. Maybe you smell fresh bread and donuts as you drive past your local bakery. Perhaps you’re watching television and you see an ad for your favorite takeout restaurant and you just have to have it. Any number of things can trigger your sense of hunger and initiate that craving for food that some people try to suppress. Feeling hungry is our body’s way of keeping us alive and learning to pay attention to the signs is essential to maintaining your energy and vitality. Some common signs of hunger include a growling stomach, fatigue, and loss of focus. If you experience these symptoms, the best thing you can do for your body is to nourish it with food.
However, it’s important to recognize that sometimes cravings triggered by cues such as seeing or smelling food are not associated with physiological symptoms of hunger. Many people mistake feelings of boredom and stress for a sign that they should eat. The way to combat this is, to be honest with yourself. Have you eaten recently? Are the feelings you’re experiencing truly symptoms of hunger, or might there be other reasons you’re reaching for a snack? Start practicing mindfulness and paying attention to your body’s hunger cues so you can differentiate them from psychological cravings. Some people might not experience hunger in the way others do. If you’re healing from years of restrictive eating, including skipping meals and ignoring signs of hunger, it may take some time for your body’s hunger signaling to adjust to a new, healthier pattern. Form new habits by setting a regular eating schedule for yourself. Try to eat about three balanced meals a day, each around the same time of day. If you have a busy work schedule, plan ahead by packing yourself lunch and carving out time to eat during your workday if possible. Your body will expect food at certain times and you’ll start to feel your hunger symptoms more consistently.
Once you’re aware of and can recognize your body’s hunger cues, you will feel more confident knowing you’re eating at the right time: when your body needs it. If you’re someone who tends to overeat, separate eating from other activities like watching television. Multitasking can distract you from paying attention to when you feel full. Also avoid eating too quickly, even if you’re short on time. Sitting down to eat and chewing your food well leads to better digestion and can help prevent discomfort like bloating.
Hopefully, these tips help you get more in tune with your body’s needs as they relate to hunger. Practice mindful eating and listen to what your body tells you. If you’re hungry, eat. If you’re almost full, stop eating. Remember, it can take time to build new habits, so be patient with yourself and keep up the good work.
References:
Harvard Health Publishing. How to stop eating all that tasty but unhealthy stuff. Harvard Health Blog. September 21, 2021. Available from: https://www.health.harvard.edu/blog/how-to-stop-eating-all-that-tasty-but-unhealthy-stuff-202109212597.
Penn Medicine. How to Understand Hunger Cues. Health & Wellness Blog. April 22, 2020. Available from: https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
- Click here to listen for FREE on Apple Podcasts.
- Want to listen for FREE on Spotify? Click here.
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Thank you for reading this blog post. Join the Sweet Life Newsletter to stay up to date on blog posts, events, and other ways to live your best sweet life.