Weight Loss Guide: Hunger vs. Habit; Understanding your appetite and emotional eating

It can be said that in the chase for a healthy weight, the difference between hunger, habit, and emotional eating must be known. That is the only way to listen to your body and act on informed choices is by setting up a healthy eating pattern.

Weight Loss Guide: Hunger vs. Habit

It is difficult for most people to distinguish between hunger and habit eating. Though hunger is a physical craving, eating due to habit or emotional hunger can result in excess consumption and weight gain. Knowing the difference can assist you in establishing an improved food relationship.

What Is True Hunger?

Real hunger is when your body is actually telling you that it's hungry. It is usually associated with physical sensations like:

A rumbling tummy

Low energy or fatigue

You feel sluggish

You have a hard time concentrating

You're irritable or moody

This kind of hunger accumulates over a period of time and can be filled with good food.

Habitual Eating: When Food Is a Habit

Habitual eating is when you eat by habit and not by need. Typical offenders are:

Eating at a specific time, even if you're not hungry

Munching in front of the TV

Eating because the people around you are eating

Breaking such habits requires mindful eating and recognizing when your body is actually hungry.

Emotional Eating: The Secret Offender

Emotional eating is always based on feelings rather than hunger. Stress, boredom, sadness, or even happiness creates an urge for comfort foods, which are typically saturated with sugar and fat2.

Signals of emotional eating are as follows;

Craving food at a certain point

Eating because you are full

Guilt following eating

Food is used as a coping strategy

Overcoming Emotional Eating

Identify Triggers – Keep a food diary to note when and why you eat.

Practice Mindful Eating – Pay attention to your meal, eat slowly, and enjoy each bite.

Replace Coping Mechanisms – Turn to exercise, meditation, or journaling in place of food.

Balance Your Meals – Protein and fiber will balance the hunger hormones.

Seek Support – If emotional eating is taking its toll, call a nutritionist or a therapist.