Have you ever found yourself searching the refrigerator for a snack an hour after you consume a meal? This is likely head hunger. Head hunger stems from emotions, stress, or boredom. It is vital for weight loss to learn to recognize true physical hunger versus head hunger. We strongly encourage you to be in tune with your body, think before eating, and be mindful of your feelings.
Steps to recognizing hunger:
What time did I have my last meal or snack? If within 1-2 hours of your last meal, this is likely head hunger.
Was my last meal or snack balanced, meaning that it included a protein, fat, and fiber based carbohydrate source? If you did not consume a balanced meal, only including 1 food group, simple sugars, or refined carbohydrates, it is likely that your meal or snack was not balanced enough to keep you full for a longer period of time.
Am I well hydrated? Lack of hydration can be mistaken for hunger.
Am I dealing with any emotional stress, work stress, family issues, or boredom? If you answer ‘yes’ to any of these questions, you may find yourself not physically hungry, but instead, experiencing head hunger. Emotions oftentimes play a large role in eating habits and your body is less able to recognize hunger cues during emotional or stressful events.
If you are experiencing physical hunger signs, such as a headache, stomach growling, feeling lightheaded, or 3-4 hours have passed from your last meal or snack, it is likely time to eat! We do not want to ignore real signs of hunger as this is not a healthy pattern to adopt either. Learning how to be more in-tune with your body takes time and practice.
Practical tips:
If you are bored, go for a walk or try an at home workout video!
If you struggle with emotional stress, reach out to a friend to talk- they may benefit from talking with you too! Try out a stress-relieving activity, such as taking a warm bubble bath, journaling, or painting.
If you need support, seek professional help or join a local support group.
If you are struggling to differentiate between the different types of hunger or are dealing with stress eating, we are here to help!
