Hunger is a normal and desirable mechanism that reminds us to eat. But did you know that real hunger and hunger from other needs is sometimes hard to differentiate? There can be other reasons why we may interpret hunger sensations incorrectly. Before eating perhaps it could be a good idea to ask yourself a few questions from this list:
- Am I thirsty? Our minds sometimes mistake hunger for thirst. Drinking the equivalent of 8 glasses of fluid per day will help hydrate the body. Fruits or vegetables contain a lot of water naturally so some of your fluid will be derived from them. If it has only been a couple of hours since your last meal and you feel hungry, try drinking a glass of water, a small amount of diluted fruit juice or a cup of green tea.
- Do I feel tired? Sometimes we look to food as a ‘pick me up’ where in reality you may not have had enough sleep or are experiencing stressful events in your life. Looking for this ‘pick me up’ can apply to sugary drinks as well. If at home take a power nap (10-15 minutes) on the couch or at work lay your head down at your desk during coffee breaks instead of eating to squelch the tiredness. Or go for a walk and energize your body by getting the blood flowing. Stretch.
- When did I last eat? You should not be hungry within 2 hours of your meal unless you only had a nibble. Eat a some protein or low GI foods as these stave off the hunger pains longer. If you ate a piece of fruit at 10:00 a.m., it is normal to be hungry by 11:30 a.m. Before stuffing that high carb doughnut into your mouth at break ask yourself does my body really want this or does it just look good?
- Am I trying to fill a void in my life or am I feeling depressed? We often use food as a form of comfort and as a safety net from our problems. Find another way to get those serotonins happening other than eating which puts on weight, and then we get even more stressed and less healthy. Everyone feels anxious or depressed from time to time in their lives. Try going for a walk or taking the stairs to your next meeting. Exercise is a great way to deal with conflicting feelings. Then, if you are still hungry, eat a healthy snack or sensible meal.
- Do I eat on a regular schedule? Our bodies work like clocks. Ideally, we should eat at the same time every day, eat a balanced diet, sleep 8 hours a day, etc. As much as possible try to eat regular meals. Breakfast is often overlooked in a hurry to get out the door in the morning but it is vital for the body to function at peak. That is why it is called break-fast. Use mid morning and mid afternoon snack time for fruit consumption. Or perhaps try a handful of nuts. Eating at about the same time every day makes us less likely to suffer from real hunger and chemical fluctuations that cause headaches, irritability and fatigue.
Yvonne
