Learn the difference between emotional hunger and physical hunger, and how to listen to your body’s hunger and fullness cues. Discover practical tips and the hunger scale to help you understand when you’re really hungry and when to stop eating.
Are you feeling the rumble in your tummy right now?
Is it a sign of hunger or just a craving for that delicious slice of pizza you saw on TV last night?
It can be tricky to distinguish between emotional hunger and physical hunger. But, thankfully there are ways to learn how to listen to your hunger and fullness cues so you maintain a healthy diet.
So, let’s dive in and explore the difference between emotional and physical hunger… and how to tell if you’re really hungry or not.
First things first… Emotional hunger is when you eat to cope with emotions, like stress or anxiety, rather than because your body needs nourishment.
Next up… Please take a quick look at the chart below.
As you can see in the cart above…. Emotional hunger shows up differently than physical. For example, it isoften accompanied byspecific cravings, like the sudden urge to devour an entire pint of ice cream when you’re feeling sad.
On the other hand, physical hunger is the body’s natural signal that it needs fuel to function. And it’s often accompanied by physical sensations like a growling stomach, lightheadedness, or fatigue.
One of the best ways to learn how to distinguish between emotional and physical hunger is to use the “hunger scale.”
This is a simple tool that can help you recognize your body’s hunger and fullness cues.
On the hunger scale, you rate your hunger on a scale of 1 to 10, with 1 being “I’m starving” and 10 being “I’m so full I might explode.”
Ideally, you want to eat when you’re at a 3 or 4 on the hunger scale and stop when you’re at a 7 or 8.
So, what can you do to tune in to your hunger and fullness cues?
Below are some key tips that I recommend to my emotional eating clients – and which I use myself.
In case you’re new to my site, I am a popular wellness influencer and bestselling wellness author. I also founded a nutritionist recommended online program called The Stop Emotional Eating Course.
I love sharing insights and techniques to help people to become healthier. With this in mind, read on to learn these 7 tips for listening to your hunger and fullness cues.
Before you grab a snack or sit down for a meal, take a moment to check in with yourself. Ask yourself if you’re truly hungry or if you’re eating out of habit, boredom, or emotional reasons.
Use the hunger scale I mentioned earlier. Ask yourself how hungry you are on a scale of 1 to 10 before you eat. Then, check in with yourself again halfway through your meal and at the end of your meal to see how full you are.
When you take your time to eat and savor each bite, you’ll be more likely to notice when you’re starting to feel full.
I call this “appreci-eating” your food!
Try to eat without distractions.
While eating, put away your phone and don’t watch the TV.
Really focus on the taste and texture of your food.
Mindfulness can help you tune in to your hunger and fullness cues by increasing your awareness of your body and your surroundings.
When you practice mindfulness, you’ll be more likely to notice when you’re starting to feel full… and less likely to eat out of boredom or habit.
It’s easy to get carried away and overeat when the food is delicious.
So be sure to use the hunger scale as you eat and try to stop when you’re at a 7 or 8 on the hunger scale.
As you go through your day, check in with your body and see where you’re at on the hunger scale. This can help you make more mindful choices about when and what to eat.
Learning to listen to your hunger and fullness cues takes time and practice. Be patient with yourself and try not to get discouraged if you slip up. Remember that every meal is a new opportunity to tune in to your body and learn more about yourself.
Emotional eating can be a tough habit to break… but learning to tune in to your hunger and fullness cues can help. By checking in with yourself before you eat, using the hunger scale, slowing down and savoring your food, practicing mindfulness, and being patient with yourself, you can develop a healthier relationship with food and improve your overall well-being.
So, next time you’re reaching for a snack, take a deep breath, tune in to your body, and ask yourself if you’re really hungry or not.
Explore my nutritionist recommended online program: The Stop Emotional Eating Course.
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