If you want to eat smart, deciding what to eat is only part of the answer. You also need to figure out when you're really hungry. But isn't that easy? If you're hungry, you're hungry, right? Not always!
Your brain can make understanding what you need very tricky! When you're feeling sad, stressed out, excited, or bored, you may try to fix those feelings with food. That can cause you to overeat. Plus, you probably have not fixed what's causing your mood or stress.
So before you eat a snack or a second helping, it's important to stop and think. Figure out if your stomach is really hungry. Or figure out if there's something else -- your mind or your heart -- that needs attention instead.
Physical hunger is when you're really hungry and your body needs energy. Sometimes you have "emotional hunger." That means you want to eat because of emotions like being bored or lonely. You try to make those feelings go away by eating.
It can be hard to tell the difference between physical and emotional hunger. Shelly Hoefs, a health behavior coach at Sanford Health in Sioux Falls, S.D., says to think about why you want to eat. "You have to ask yourself if eating will really solve your problem -- or if what you really need might be a hug, some time to rest, or even a glass of water," she says. "If you're eating for any other reason than physical hunger, you need to rethink it."
Here are ways to figure out whether you need to feed your stomach or take care of another need.
How to Tell When You Are Physically Hungry
Physical hunger builds a little at a time. It gets bigger the longer it's been since you last ate. So you start off feeling a little bit hungry. Then you get a bit more hungry. Then you get really hungry! These are some other ways you might feel when you are physically hungry and need some food for energy. You may notice that you:
- Feel grumpy
- Are tired
- Get hunger pains -- your stomach growls
- Can't think well or focus
- Have a headache
Here's a really good way to test to see if you ate for physical hunger. See how you feel 20 to 30 minutes after you are done eating. Do you feel better? If so, you were probably really hungry. Don't feel better? Then maybe you ate for emotional reasons.
How to Tell When You Are Emotionally Hungry
Emotional hunger comes on fast. You want to eat now! You may feel desperate to get something to eat. There are more signs of emotional hunger. These are other ways you may feel.
- You crave or want to eat something very specific.
- You eat more than you normally would because you can't tell when to stop.
- You feel guilty when you finish eating.
- Eating didn't get rid of your bad mood. You have the same feelings even after you eat.
What to Do About Emotional Hunger
To eat smart, you have to think about what you're going through with your body and with your brain. The good news is that there are ways to control your emotional hunger. You have to think of other things you can do to feel better. And then you need to practice doing them.
For example, here are feelings you may have and how to fix them in a healthy way.
- Bored? Try taking the dog for a walk or putting on some music and dancing.
- Feeling sad or lonely? Talk to a friend, parent, or another grown-up you trust.
- School stressing you out? Make a list of the things you need to get done. Put them in order of how important they are. Or talk with someone about it and make a plan. You can take steps to feel better.
When you're anxious -- about school or your friends or family -- get rid of the stress. Burn some energy by running or being active. Or try something else that can relax you -- like reading a book or taking a shower or bath. And learn relaxation techniques like breathing exercises to make you forget about your anxiety.
It may take you a few times to remember to bust stress by being active or doing other healthy things to relax instead of eating just because you're stressed. You may feel uncomfortable when you first choose not to eat due to emotional hunger. Just remember that is normal but it will get better. Keep practicing. First ask yourself: What do I feel? Then ask yourself: What do I need to feel better? When you think about that, the answer won't always be that you need something to eat.
You will feel so much better when you take actions that actually help you deal with your feelings. Food might taste good while you're eating it. But if you're eating to fix an emotion or feeling and not hunger, you don't get relief. Food isn't your solution to feeling better if you're bored, sad, tired, or angry.
Ready to figure out if you're really hungry? Try This: Hunger Check