Physical Vs. Emotional Hunger

Eat when you are physically hungry. Know the difference between physical and emotional hunger.

Physical Hunger

*  Your stomach feels empty.

*  Comes on gradually and can be postponed.

*  You feel sluggish and need energy.

*  You haven’t eaten for several hours.

* You are hungry enough to eat anything.

Emotional Hunger

*  You have a psychological desire to eat.

*  Comes on suddenly and feels urgent.

*  You only want certain foods.

*  You eat something because it looks or smells good, even though your hunger is satisfied.

*  You eat as a response to boredom, not the physical need to eat.

Q: Is my hunger physical or emotional?

A: Yes, I am physically hungry

Ways to Manage Hunger

*  Eat meals at regular times and intervals every day.

*  Exercise regularly.

*  Eat snacks that are high in fiber and/or protein:

– Raw and cooked veggies

– A piece of fruit

– Unbuttered popcorn

– Trail mix with nuts, seeds and  dried fruit

*  Drink water throughout the day.

A: No, I am emotionally hungry

Ways to Manage a Craving

*  Do an activity that takes your mind off of food. Walk to another room.

*  Go for a walk or do your favorite exercise.

*  Do a burst of exercise, like 10 jumping jacks, squats, or lunges.

*  Take 10 deep breaths as you stretch.

*  Drink a glass of water.

*  Wait 10 minutes. Re-evaluate the hunger.

*  Have a small amount of the specific food you are craving. If you are worried you can’t control your portion, skip this tip.

*  Use the tips in this section for managing the emotion.