HealthyLife Articles

Tag: hunger

  • Physical Vs. Emotional Hunger

    Healthylife® Weigh

    Part 6

    Close up shot of pizza on table, with group of people sitting around and picking up a portion.

    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.

    © American Institute for Preventive Medicine

  • Self-Discovery: Hunger

    Healthylife® Weigh

    Part 6

    Smiling women with an apple.

    *  List the last meal or snack you ate. Write down everything you ate or drank.

    *  Was this a planned meal or snack? If no, what triggered you to have this meal or snack?

    *  How many hours had it been since you last ate?

    *  Did your meal or snack satisfy your hunger?

    *  Do you think this was physical or emotional hunger?

    *  List a situation that is an emotional eating trigger for you (e.g., boredom while watching TV or stress at work).

    © American Institute for Preventive Medicine

  • Am I Hungry?

    HEALTHY EATING

    Image of empty dish plate.

    Learn to tell if you’re really hungry or just think you’re hungry. Before you grab something to eat, figure out if you are truly hungry or just bored. Maybe you are thirsty rather than hungry.

    Try this, says Anita Kobuszewski, RD, author of Food: Field to Fork, How to Grow Sustainably, Shop Wisely, Cook Nutritiously, and Eat Deliciously. Slow down and sit down. With your mouth closed, let your tongue rest relaxed, sinking low to the floor of your mouth. Close your eyes. Take a deep breath. Hold it for a count of 3. Exhale slowly through pursed lips. Relax. Repeat this 3 times.

    Before you open your eyes, ask your tummy if it’s hungry. If the answer is no, then move on. If the answer is yes, eat something healthy with protein, complex carbs, and a small amount of healthy fat. An example would be a glass of skim milk and a slice of whole grain toast with a dab of chunky peanut butter, or an apple with a dab of almond butter.

    The point is not to run on empty. The body needs a consistent flow of energy to keep all its systems running well.

    © American Institute for Preventive Medicine