RECOGNIZING PHYSICAL VS. PSYCHOLOGICAL (EMOTIONAL) HUNGER & WHAT TO DO ABOUT IT
Recognizing our hunger cues and the impact our environment can have on those cues is especially important for goals related to our nutrition.
Far too often we see clients get frustrated by their food choices because they expect food to only play one role throughout their day (fuel) when, in reality, it is involved in various roles outside of just being a source of nutrients. Establishing a difference between physical and psychological hunger is the first line of defense against any feelings of guilt, shame, or regret surrounding our food choices.
We wholeheartedly believe that arming clients with knowledge surrounding the “why” of our food choices gives them the tools needed to navigate any stressors that they may encounter -- this includes various applications of food. Both physical and psychological hunger is impacted by stress, sleep, food quality and quantity, daily movement and activity, and mood. Knowing when and why we might be feeling both physical and psychological hunger can help us adjust current choices and plan for both efficient and effective choices in the future.
What is physical hunger?
Physical hunger is that hunger that you feel deep in your belly. Generally, a wide array of food choices can satisfy this hunger rather than a singular food item. It is most recognizable when we have gone a little too long between meals or notice physical signs of discomfort like a stomach ache, fatigue/lightheadedness, headache, trouble concentrating, or mood beginning to take a negative turn. This hunger occurs when our body is in need of energy from food and our brain is telling us to listen.
WHEN ACKNOWLEDGING PHYSICAL HUNGER TRY:
Making a meal or snack (include a protein, carbohydrate, fat, and fruit/veggie for a balanced + satiating plate)
Keeping meals + snacks no longer than 3 hours apart as insurance against big hunger spikes
Pre-packing protein-centered snacks to take with you in case you’re out and about longer than anticipated (no skipping meals!).
See some of these easy high-protein snacks for on the go
What is psychological (emotional) hunger?
Psychological, or emotional, hunger is the hunger that seemingly comes out of nowhere. Sometimes this hunger occurs as a response to a stressful situation, a highly emotional moment, or prolonged periods of boredom/downtime. Generally, only a few foods can satisfy this hunger (fixating on one food item/craving) rather than an everyday meal. Psychological hunger is where we may be seeking comfort rather than physical fullness. It is important to note that this emotion-based hunger is not inherently “bad,” but a recognizable coping mechanism. If food is the only coping mechanism we have in times of stress, boredom, or big emotions then we might want to explore a few more options to add to our toolbelt.
WHEN ACKNOWLEDGING PSYCHOLOGICAL HUNGER TRY:
Getting outside (yay sunshine!) for a walk
Leaving the environment where food is stored
Getting 7+ hours of sleep regularly
Setting a 10-minute timer to reassess hunger level (call a friend, read a chapter of your favorite book, take a shower)
Making a protein-centered snack or catch up on veggie intake for the day (baby carrots, celery sticks + Greek yogurt ranch dip, edamame + sea salt)
Both forms of hunger will always be present, but recognizing when each is occurring is an essential step for keeping food and lifestyle choices confident (improving our relationship with food). Confident choices lead to efficient and effective decision making which allows us to stay in a positive mindset over the things we can control while letting go of the things we cannot.
We are committed coaches who work with committed clients and love nothing more than helping our clients find a sustainable approach to nutrition that allows them to work towards their goals without white-knuckling their way through yo-yo diets. Learn more about our KLN team here!