[Part 2] How to Feel More In Control Of Your Hunger
Today you’re going to learn Nutrition Secret #2. But first, let me ask if you can relate.
Do you ever:
Open the fridge a hundred times a day hoping to see something different in there to snack on?
Mindlessly eat a whole bag of chips while driving?
Veg out on the couch watching TV with a glass of wine and bag of popcorn in an attempt to relax?
Eat whatever food is sitting around in the break room at work just because it’s there?
Feel stressed out and eat everything in sight?
If so, you’re not alone. Let’s get this straight though. There’s nothing wrong with eating food of any kind just because you want it. However, many of us eat out of habit and don’t actually know our hunger cues.
When was the last time you actually felt hungry?
What were your physical sensations?
Or maybe you feel like you’re always hungry?
Nutrition Secret #2: Eat When You’re Actually Hungry
We get in the habit of snacking unconsciously throughout the day, eating automatically at certain meal times, or even eating pro-actively to avoid hunger.
Eating when you’re actually hungry is a powerful skill because it helps you eat enough for your needs.
If you’re frequently eating when you’re not hungry, you may be in an energy surplus. This means you’re eating more calories than your body needs, which can lead to unintended weight gain.
You may want to eat in an energy surplus if you have a goal to build muscle or gain weight.
But I also recognize that many people are looking for fat loss, so if you want to lose weight in a safe, sustainable way, this tip is for you.
Consistently waiting to eat until you are hungry is a game-changing skill to practice so you get the results you want.
Strategy #1: Decipher Between Hunger Vs. Appetite
Next time, before you eat, ask yourself, “Am I hungry? Am I snacky? Am I bored/stressed/emotional?”
Hunger is the physiological NEED for food. It is often described as an empty feeling in the belly. It can also make you struggle to focus or feel fatigued.
Appetite is the psychological WANT for food. It is associated with seeing, smelling or hearing about food. It can also show up when we are stressed, bored, emotional or celebrating. It is appetite that can make us ALWAYS feel hungry.
Everyone occasionally eats because of appetite and that is totally fine. The key is to recognize the difference so that you are more conscious of your food choices.
To help decipher between the two, you can ask yourself the following questions:
Am I hungry enough to eat protein and veggies?
Is my stomach growling? Or am I still satisfied from my last meal?
Am I feeling sluggish, fatigued or struggling to focus?
Has it been more than three or four hours since I last ate?
All you need to do is label it hunger or appetite. And then feel free choose what you do next. There is no right or wrong answer. It just means that you are aware of the difference.
Strategy #2: Eat When You’re Hungry
Once you are comfortably able to decipher between hunger and appetite, you can move on to this next step: Eat when your hungry.
If you’re still not sure if you’re hungry, find something to do for 30 minutes then re-evaluate if you need to eat.
You are looking to feel mild to moderately hungry — NOT BIG HUNGER. Big hunger can make you feel out of control when you do finally eat.
You’ll likely find that waiting to eat when you’re hungry paired with slowing down to savor your meal makes for a much more satisfying experience.
Remember, small changes will add up to big results. And you won’t have to stress out and overhaul your entire diet.
If you’re having trouble implementing these strategies, I’m here to help guide you.
In Health,
Dr. Kira
