David Ludwig, MD, PhD
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.
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:
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.
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.
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.
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
IMAGE PROVIDED BY:Bob Stevens / UpperCut ImagesREFERENCES:Kristen Liebl, RD, LD, Sanford Health.The Center for Mindful Eating: "Different Types of Hunger."Shelly L. Hoefs, fitness supervisor and health behavior coach, Mutch Women's Center for Health Enrichment, Sanford Health.Stephanie Walsh, MD, medical director of child wellness, Children's Healthcare of Atlanta.TeensHealth: "Stress."
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