Hunger Games

 

 The skinny on real hunger vs. emotional eating

Posted by Healthy Bitch Daily on Aug 21, 2012

Ever find yourself elbow-deep in a tub of hummus before realizing you’re not really hungry?

Whether you're hitting the chocolate hard after a bad breakup or zoning out with a bag of chips in front of the tube, it’s happened to the best of us: You stuff your face for no good reason.

Whether we're confusing actual hunger with something else or using food as a tasty salve for emotional ails, all too often, we eat when we’re not really hungry. These unnecessary calories can result in a pileup of pounds and seriously derail your diet. The good news, though, is that it’s possible to stay the skinny course with a hefty dose of health savvy.

Here’s how to identify actual hunger and avoid emotional eating.

Inquiring Minds Want To Know

It’s easy to confuse hunger with thirst, stress and/or fatigue. They share common side effects like lethargy, poor concentration and weakness. Because of this, it’s important to determine whether or not you’re actually hungry before you start shoveling food in your mouth. Ask yourself the following questions when the urge to eat arises:

-Is my stomach growling, grumbling or feeling empty? These are your body’s ways of communicating physical hunger.

-Has it been a few hours since I last ate? Your body needs food for energy every few hours. Physical hunger tends to come on gradually, making it important that you eat at regular intervals.

-When was the last time you drank a giant glass of water? You may just be thirsty, dummy. Coffee, tea and other caffeinated pick-me-ups can dehydrate you, simulating the effects of hunger. If you’re still feeling hungry 15 minutes or so after drinking a generous glass of water, then it’s probably time to grab a bite.

I Get So Emotional, Baby

Stress, anxiety, sadness or boredom can trigger our desires to eat emotionally. Not only is food freakin’ delicious, it’s usually part of our happiest moments and memories: celebrations, soirees, holidays, good dates, etc. Plus, certain foods can literally send endorphins swimmin' through your pretty little head, making you chase that high when you're down in the dumps.

But this can wreak havoc on your health. When you’re emotionally distressed, you’re more apt to overeat because physical hunger isn’t compelling you to stop eating when you’re full. What’s more, emotional hunger tends to come on suddenly and urgently, making food even harder to resist. Avoid emotional eating by pinpointing the stressors that trigger this urge and handling them in different ways:

Create new habits. Instead of eating when you’re feeling bored, sad, anxious, lonely—or generally shitty—find another way to soothe yourself that’ll keep you in your skinny jeans. Call a friend, walk your dog or take a bath. Do something that will help fix your negative feelings—something food can’t do. Once you force your body to get into a different habit, your brain will tag along.

Indulge...but not in food. Reward yourself for achievements or comfort yourself on bad days with something other than seven cupcakes. Non-food rewards, like a manicure or massage, are a safer bet—and the benefits won’t linger on your thighs. Manage your overall stress more effectively. A healthy diet, adequate sleep and regular exercise will give your body the nutrients, rest and endorphins it needs to feel bitchin' and maintain optimal health. This will make you less susceptible to the stress that can fuel a binge fest.

Bottom line

Pay close attention to anything other than actual hunger that tempts you to eat. This will help you avoid unnecessary noshing and weight gain. Scarf down that delicious food when you’re legitimately hungry, and use it to fuel all your badass endeavors.

Be real: What are your emotional eating triggers? Share them in the comments section!


Brook Bolen, Contributing Writer
Born and raised in Appalachia, Brook Bolen is a bona fide country girl who now lives in the heart of the Dirty South. When she's not cooking, eating, or writing, she's scouring the Internet for videos of baby animals. A flawlessly manicured freelance writer and proud pitbull mama and advocate, Brook eats like a rabid vegan wolverine. And her garden kicks major ass.