Hunger vs. Cravings: What's The Difference?
Have you been feeling more “hungry” recently and can’t stop eating? Do you have intense sugar, chocolate or carb cravings? What’s the deal and how can you get ahold of these before they get ahold of you?
Truth: it’s not always easy to discern whether you truly NEED to eat or if you’re looking to food to FEEL something different. Maybe you’re bored, tired, upset, sad, anxious, lonely…
Another Truth: hunger is NOT the same as a craving.
Cravings tend to come on strong, often out of nowhere, and they’re emotionally charged: “If I don’t eat chocolate RIGHT NOW, I’m going to lose it”. When you’re “craving” something, it’s characteristically for a very specific type of (unhealthy, comfort) food such as chips, pizza or chocolate cake. Cravings can occur any time, even after just eating a meal, and although intense, they will pass if you’re strong enough to wait them out.
Hunger, on the other hand, is a physiological response that usually occurs when you’ve gone longer than a few hours without eating. You feel the effects strongly in your body: rumbling in the stomach, weakness, lightheadedness, trouble concentrating, irritability, headache, etc. Easily placated by eating an apple or salad, hunger is non-specific can be satisfied by ANY type of food, not just comfort food. Unlike cravings, hunger does not pass with time.
If you’ve determined that CRAVINGS are in fact your hold-up, try these:
Self check-in - reflect on how your current state: how am I feeling? Did something just trigger me? If you’re bored, perhaps it’s time for a change of scenery, aka a bathroom or tea break.
If you’re angry, perhaps you need a breath of fresh air. If you’re feeling blue, make a list of 5 things you’re grateful for and/or repeat a few affirmations to yourself (out loud or silently).
Distract yourself for 15 minutes - go for a walk, clean, complete a work assignment, turn on your favorite song and dance/sing along, etc. Cravings will typically pass within 15-20 minutes so try keeping yourself busy for that period of time before giving in.
Drink a large glass of water - thirst is often misinterpreted as hunger; try hydrating first.
Journal - write freely for 10-15 minutes. Jot down whatever is bothering you and all of the information and emotions surrounding this “thing”.
Often, when you write something down and actually watch yourself writing the words, you release it and the power it has over you. I encourage you to start utilizing alternative non-food related ways to work through challenges such as journaling, exercise, meditation and visualization. I think you’ll find these to be much more productive as they actually help you DEAL with the problem rather than NUMBING it away.
Talk it out - whether you need to vent or express your feelings, talking about the emotionally-charged event/trigger with a friend, family member or co-worker helps you process and work though your thoughts and emotions.
If you’ve tried all of the above and the craving is still present, you may actually be hungry. I recommend eating something with protein first, and if you’re still feeling unsatisfied, go ahead and have the food you’re craving. Give yourself permission to enjoy it FULLY and MINDFULLY. Then move on!
Want more personalized guidance? Click HERE to book a One-On-One Coaching Session with me.