Are you hungry or thirsty? Maybe just bored!

I was asked this week about one thing I could tell her (the barista while she was cleaning the table)  to do to lose a few pounds.  I answered, “eat only when you are truly hungry”.  She looked at me strangely and said “I think I do”.  I told her in many words to investigate.  I then started pondering the idea and wondered if some struggle to know what physical hunger is?  I did tell her that I used to eat when I was bored way too often and it caused me to carry around 5-10 extra pounds for years.  I now realize after my own “scientific study” that it was a combination of boredom and procrastination that got me into my snacking mood.  If I was supposed to be doing something that I did not want to do such as clean the master bath, I would put it off by standing in the door of the panty and eating some salty treat.  I love crunch and salt.  Pretzels and Triscuits were my favorite.  Now, I stop and asked myself the question “Am I hungry”?  I ask myself this several times a day.  You won’t believe how many times we eat because of it’s a certain time (noon lunch) or an emotion.  

Emotions are the biggest culprit.  If we feel bad, we know a nice snack will give us a boost of dopamine.  It is a great feeling for a few minutes but then the guilt sets in after the bowl of ice cream! Remember 85-90% of us eat because of our emotions. Learning to differentiate is key!

Get in the habit of asking yourself if you are hungry anytime you are reaching for food.  Most often we are not but we could use some hydration.  Drink your water!

It can be challenging to differentiate between true hunger and other cravings or emotions that drive us to eat.

Here are ten common signs to help you identify if you're genuinely hungry:

1. Growling Stomach: A rumbling or growling stomach is a clear sign that your body is signaling for food.

2. If Drinking Water Doesn't Satisfy: Sometimes, we mistake thirst for hunger. If drinking water or doesn't satisfy the feeling, you may be genuinely hungry.

3. Physical Weakness: Feeling physically weak or lightheaded can indicate low blood sugar levels, which often occur when you're hungry.

4. Irritability: Hunger can affect your mood, making you feel irritable or easily annoyed.

5. Difficulty Concentrating: When you're hungry, it can be hard to focus or concentrate on tasks.

6. Empty Feeling in Stomach: A hollow or empty feeling in your stomach is a typical sign of hunger.

7. Headache: Hunger headaches are common and can be a result of low blood sugar levels.

8. Craving Specific Foods: True hunger is usually open to a variety of food options, while cravings for specific foods (especially high-sugar or high-fat foods) may indicate emotional or non-hunger-related eating.
   

Suggestions to Help Identify True Hunger

• Stay Hydrated: Drink water regularly throughout the day to avoid mistaking thirst for hunger.

• Eat Mindfully: Pay attention to physical hunger cues and eat when your body signals the need for nourishment.

• Keep a Food Journal: Tracking your meals can help you identify patterns and differentiate between true hunger and emotional eating.  I don’t keep a food journal but I do plan my meals each morning!  I don’t eat breakfast so it’s lunch and dinner that I always plan.

I hope this helps!  Have a beautiful day!