Did you know that over 90% of us eat our emotions? I was shocked. I know I have discussed this before and am always curious to listen to others who are like me and had no idea that I was emotionally eating. I learned that when I was bored or avoided a chore, I would go snack.
In our fast-paced lives, it's understandable for us to experience various forms of hunger. It is easy to get confused about whether we are physically hungry or if it is something else. Learning to understand that there is a difference between emotional hunger and physical hunger is crucial for maintaining a healthy relationship with food. In this post, we'll explore strategies to help us differentiate between the two and foster a mindful approach to eating.
Recognizing Physical Hunger: Physical hunger is a biological signal that your body needs nourishment. Learning to identify the signs can empower us to make healthier food choices.
Here are some cues of physical hunger:
a. Stomach Growling: The most straightforward indicator of physical hunger is a growling or rumbling sensation in your stomach. This is what I call in-your-face hunger.
b. Gradual Onset: Physical hunger tends to develop gradually, allowing you to recognize it over time. Hunger starts with what I refer to as a soft knock at the door, then it becomes louder and louder.
c. Weakness and Fatigue: Genuine hunger is often accompanied by feelings of weakness and fatigue, indicating a need for energy. Do we get this hungry? If so, not often.
Understanding Emotional Hunger: Emotional hunger, on the other hand, is not driven by a physical need for sustenance but rather by emotional triggers. Recognizing emotional hunger is the first step towards developing a healthier relationship with food. Once you identify these, it makes it easier to avoid eating when not physically hungry.
Here are some signs of emotional hunger:
a. Sudden Cravings: Emotional hunger often manifests as specific cravings for comfort foods rather than a general need for sustenance. Snack foods or sugary foods are what I have found to be a culprit.
b. Abrupt Onset: Unlike physical hunger, emotional hunger can strike suddenly and may be linked to stress, boredom, or other emotional factors. This is when you decide to head to the freezer for a bowl of ice cream.
c. Mindless Eating: Eating without awareness or in response to emotions rather than hunger is a clear sign of emotional eating. We do this at parties with snack foods and Mexican restaurants with chips.
Being mindful when eating is key.
Practicing Mindful Eating: Mindful eating involves paying full attention to the experience of eating without judgment. For women looking to differentiate between emotional and physical hunger, practicing mindful eating can be transformative:a. Check-In Before Eating: Before reaching for a snack, pause and ask yourself if you're physically hungry or if there might be an emotional trigger. Take a MAGIC Moment and check in to see if you are experiencing hunger symptoms. Probably not! Eat Without Distractions: Avoid eating in front of the TV or computer. Instead, focus on the taste, texture, and aroma of your food. Eat slowly and mindfully. Listen to Your Body: Pay attention to your body's signals. Stop eating when you're satisfied, not when the plate is empty. It takes about 20 minutes for your body to register that you are full. I am still learning to eat slowly.
Developing Healthy Coping Mechanisms: To manage emotional hunger, it's essential to identify alternative coping mechanisms.
Instead of turning to food for comfort, here are what some instead:
Exercise: Physical activity is a powerful stress reliever and can help regulate emotions. Journaling or writing down your thoughts and feelings can provide a healthy outlet for emotional expression. I know it sounds woo-woo. But, learning to manage your thoughts-which is what creates how we feel is crucial. Mindfulness Practices such as meditation and deep breathing can help manage stress and prevent emotional eating. I do more deep breathing than journaling. It is beneficial to take a few moments before you eat to breathe and relax.
Here are my go-to’s for handling my “emotional triggers” which are usually boredom or wanting to keep from doing something I don’t want to do:
I like to wash my face, brush my teeth, put on lipstick, put lotion on my hands, watch a funny video, walk around the yard to check on plants, and listen to music. A cup of coffee or hot tea seems to do the trick as well. Line yours up and it will help!
To sum it all up, distinguishing between emotional and physical hunger is a journey towards being at your healthy weight. By becoming more aware of the signals in our body and developing mindful eating habits, we can nourish ourselves in a way that supports both physical and emotional well-being. Remember, true nourishment goes beyond satisfying cravings – it's about honoring your body's needs and emotions with care and respect. It does not have to be hard, just find ways to deal with our emotions other than eating.
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