Health & Diet

Emotional hunger while dieting - how to deal with it?

20 January 2022
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    We are the only animals that eat without starving. This is called "non-physiological food intake" and is one of the causes of obesity and overweight. What is emotional snacking? How to avoid snacking?

    Physiological hunger vs. emotional hunger

    It is normal for only one type of hunger to occur - physiological hunger. This is when the body asks us for food because we don't have enough "fuel".

    We can recognize other types and forms of hunger that are not related to the actual need for energy. These are called "emotional" hungers. They are closely related to our emotions, sensations or thoughts that drive us to produce mental energy.

    Food is no longer just a source of energy. Food is a source of pleasure and is closely related to culture, social activities, and the arts. Its emotional component can be high and it triggers certain needs that sometimes try to comfort us. Why do we seek comfort in food? We are not equipped to manage our emotions properly and the body seeks pleasure through food. Food is inexpensive and readily available to most people. We are constantly surrounded by food and it is hard to resist temptation. Every storefront has the right smells, colors and shapes to give us the moment of pleasure we seek.

    Hunger

    Is it possible to stop emotional hunger?

    While it is possible, it is not easy. It will be easier to get it under control if you follow the 10 tips we suggest.

    1. Analyze your body and ask yourself if you are really hungry. It is important that you recognize the physiological signs of hunger. This type of hunger is gradual. It comes on gradually and we will eat any food to satisfy it. Emotional hunger is usually triggered by past pleasures.
    2. Wait a few minutes. It is helpful to wait a few moments to learn to recognize what type of hunger you are feeling. If the hunger increases over time, it is probably physiological hunger. If the hunger subsides, it is probably an emotional hunger. If you are at this point, keep reading and let's get it over with!
    3. Don't confuse hunger with thirst. Sometimes we mistakenly confuse hunger with thirst. It is a good idea to drink water or a brew if you feel hungry. Hydration can be key.
    4. Your diet is balanced. You may want to revise your diet if you are an emotional eater. Is your diet balanced? A balanced diet will ensure that you are getting all the nutrients you need, as well as those that support your mental well-being.
    5. Mindful eating. Mindful eating is eating with all your senses focused on the task at hand, calmly and without judgement. Pay attention only to what is happening: look at your plate, chew slowly, enjoy the flavors and textures - just eat!
    6. Recognize your needs. Listen to yourself to recognize your needs. Listen to what you are feeling and then let it go. Then think about why the emotion arises and what your needs are. You can discover your needs and give yourself what you want. Find the keys to happiness and being in tune with your needs.
    7. Don't eat because you hunger for an emotion. This is where you need to clearly define the difference between true hunger and emotional hunger. If you recognize true hunger, you should not eat just to satisfy it. Don't eat just because it's convenient or because the product is running low. Eat only when you feel hungry.
    8. Relaxation and meditation are good options. This is a great escape valve to let your emotions flow and not judge them. This point, similar to mindful eating, allows us to reconnect with ourselves and understand our body's signals that direct us toward controlled food intake.
    9. Change your routine and your emotional hunger. Change your routine if you can identify when you feel emotionally hungry. You can change the way you go to work or your routine at home. Take a shower or make healthier snacks. This will help your brain change habits.
    10. Enjoy the things you love. Emotional hunger is a response to the need to unplug, enjoy, and other things. Don't wait for food to give you the treats you crave. Give yourself the pleasures. You can take a bath, go for a walk, look at the garden, or talk with friends.

    Listening to your body is a great way to understand your needs and decide what is best for you. Listen to your emotions!