Hunger is a physiological sensation we experience when our body needs energy and nutrients to function properly. However, sometimes what we interpret as real hunger can be influenced by our emotions, known as emotional hunger. It is important to learn to distinguish between both types of hunger in order to satisfy our true needs and maintain a healthy relationship with food.
What is real hunger?
Real hunger is a signal that our body sends us to tell us that we need energy to be able to carry out our daily activities and stay alive. This sensation usually manifests itself gradually, accompanied by physical symptoms such as an empty stomach, a feeling of weakness or dizziness, among others. When we experience real hunger, any food is appetizing to us and we are willing to eat to satisfy that biological need.
Characteristics of real hunger
Some characteristics of real hunger include:
- Feeling of emptiness in the stomach.
- Weakness or dizziness.
- Willingness to eat any food.
- Feeling of satiety when eating and disappearance of the feeling of hunger.
What is emotional hunger?
On the other hand, emotional hunger is more related to our emotions and moods than with a real need for energy. This type of hunger usually appears suddenly, without any obvious physical signs in our body. Emotions such as stress, sadness, anxiety or boredom can trigger emotional hunger, leading us to seek comfort in food as a form of escape or distraction.
Characteristics of emotional hunger
Some characteristics of emotional hunger are:
- Sudden onset without physical symptoms of hunger.
- Craving for specific foods, usually rich in fats, sugars or carbohydrates.
- Feeling of guilt or remorse after overeating.
- Not achieving a feeling of satiety, even after overeating.
Does How to distinguish between real hunger and emotional hunger?
It is essential to learn to identify when we are experiencing real hunger and when it is emotional hunger in order to address each situation appropriately. Below are some strategies to distinguish between both types of hunger:
Pay attention to the manifestation of hunger
Notice if you experience physical symptoms such as an empty stomach, weakness or dizziness. Real hunger tends to appear gradually, while emotional hunger arises suddenly, without any obvious physical signs in your body.
Identify the trigger
Try to identify what emotion or event triggered your feeling of hunger. If you feel the need to eat in response to a negative emotion, it is likely emotional hunger.
Analyze your cravings
Are you craving specific foods, especially those high in fat? , sugars or carbohydrates? Cravings are usually more related to emotional hunger than real hunger.
Listen to your body
Learn to tune into the signals your body sends you. Ask yourself if you are really hungry on a physical level or if you are trying to fill an emotional void with food.
Adopt healthy coping strategies
Instead of turning directly to food when you feel Emotionally overwhelmed, look for healthy alternatives to deal with your emotions, such as practicing meditation, physical exercise, talking to a friend or writing in a journal.
Impact of emotional hunger on our health
Emotional hunger can have negative consequences on our physical and emotional health if we do not learn to manage it properly. Excessive consumption of unhealthy foods in response to our emotions can lead to overweight, obesity, and related health problems, such as diabetes, cardiovascular disease, or eating disorders.
In addition, emotional hunger can lead to cycle of feeling guilty about overeating, which in turn can trigger more negative emotions and therefore more emotional hunger. Breaking this cycle requires learning to identify our emotions and find healthy ways to deal with them without resorting to food as the only solution.
Tips for managing emotional hunger
To properly manage hunger emotional hunger, it is important to adopt habits and strategies that help us satisfy our emotional needs without resorting to food. Here are some tips that may be helpful:
Practice mindfulness
Practicing mindfulness can help you be more present in the moment and identify your emotions without judging them. Learning to recognize and accept your emotions will allow you to manage them more effectively without resorting to food as an escape.
Perform physical activity regularly
Physical exercise not only contributes to maintaining your body fit, but also releases endorphins, the so-called happiness hormones, which can help improve your mood and reduce stress and anxiety, triggers of emotional hunger.
Establish routines and schedules for your meals
Keeping regular times for your meals can help you distinguish between real hunger and emotional hunger. If you eat at set, planned times, you are less likely to turn to food in response to your emotions.
Seek emotional support
Talk to a trusted friend, therapist, or counselor. A mental health professional can be of great help in managing your emotions and finding healthy strategies to cope with them. Don't be afraid to ask for help when you need it.
Practice self-reflection
Take time to reflect on your eating patterns and how they relate to your emotions. Identifying what situations lead you to emotional eating will help you take steps to change those habits and adopt healthier ways of coping with your emotions.
Conclusion
In short, learn Distinguishing between real hunger and emotional hunger is essential to maintaining a healthy relationship with food and with our emotions. By identifying when we are responding to a biological need in our body and when we are trying to compensate emotionally through food, we can make more conscious and healthy decisions to take care of our physical and mental health.
Remember that Emotional hunger is not satisfied with food, but with attention, care and understanding towards our emotions. Practicing self-compassion and finding healthy ways to cope with our emotions will help us free ourselves from the cycle of emotional eating and cultivate a more balanced relationship with food and ourselves.