Know Your Hunger Cues

Know Your Hunger Cues Written By: Kashi Sometimes it's hard to tell the difference between true hunger and appetite. Tuning into your hunger cues and learning to eat when you are truly hungry can help you avoid overeating and is an important step in maintaining a healthy weight.

Need to eat vs. desire to eat

Hunger is when your body needs to eat. In the beginning stages of hunger, you may feel the emptiness of your stomach or hear it rumbling. And if you go too long without eating, you may even get a headache or feel shaky or weak. Low blood sugar levels and certain hormones in your body are thought to trigger these hunger signals.

On the other hand, appetite is your desire to eat. Your senses tend to influence your appetite - cravings, emotions, eating habits, and even the smell or thought of your favorite food can stimulate your appetite. Eating based on appetite rather than true hunger typically results in eating more than you need throughout the day.

5 Questions to ask yourself

The next time the smell or sight of your favorite food stimulates your appetite, check in with your hunger before reaching for the plate.

1. Am I actually hungry? If you're unsure, you probably aren't hungry.
2. Am I thirsty? Tired? Bored? These are often mistaken for hunger so drink plenty of liquids (8 to 11 cups per day), get enough sleep, and keep yourself busy with activities you like to do.
3. When was the last time I ate? If it has been less than three hours since your last meal, it's likely that you are not truly hungry.
4. Can I wait 15 minutes before I eat again? Until the next meal? Or do I need a snack to hold me over? If you can't wait, eat a small snack containing a fiber-rich carbohydrate and protein, such as an apple with all-natural peanut butter or whole wheat crackers and low-fat cheese.
5. On a scale from 1 to 10, what is my hunger? One represents not very hungry while 10 represents extremely hungry. If you rate yourself an 8, 9, or 10, it's time to eat.

Tips to help retrain appetite-based eating

• Don't starve yourself. If you go too long without eating, you are more likely to overeat at your next meal.
• Choose foods that are filling. Whole foods (a whole orange versus orange juice), foods with fiber (fruits, vegetables, whole grains), and protein foods (nuts, all-natural peanut butter) have been shown to keep you feeling fuller longer.
• Keep a list of activities you enjoy. Refer to this list if you find yourself in the kitchen when you're not hungry. Pick something on the list and go do it.
• Indulge in small portions. Allow yourself small portions of the foods you love.
• Let your body decide whether it’s satisfied. Wait 20 minutes after eating before moving on to a second helping. Your body needs time to realize it has been fed.