Differences between physical hunger and emotional hunger: eating without needing to take its toll

Many people get used to eating without feeling hungry and enter into a very negative dynamic.

Hunger is an instinct of all animals, including humans. It is a need of the first rank that pushes us to orient our actions towards the achievement of a very simple objective: to seek and consume food.

But can we eat without really being hungry? can we eat without really being hungry, even if you feel that you are? It may sound strange, but this can happen: our eating habits are not only based on the objective needs of the body, but also on our beliefs about how much is normal to consume each day and how much is not.

In this article we will talk about that curious phenomenon by which we are able to create the need to eat automatically and without our stomach demanding it. This is known as emotional hunger..

The 4 differences between emotional hunger and physical hunger.

To know the nature of emotional hunger, nothing like comparing it with "normal" hunger.

1. Mode of onset

On the one hand, physical hunger increases graduallyOn the one hand, physical hunger increases gradually, and normally the individual has control over what he or she eats, so that he or she can make nutritional choices to feed himself or herself.

Emotional hunger, on the other hand, appears abruptly and demands immediate gratification, and seeking only certain "comfort foods" such as desserts such as desserts, chocolate or any food with sugar.

2. Its causes

Physical hunger is caused by something very simple: our body needs matter to keep itself functioning and in good condition.

Emotional hunger is a search for pleasure or to "fill a void".. It is very common when you have too much stress, anxiety, you feel lonely and depressed, or on the contrary, when you feel euphoria or excessive happiness as in a party, wedding, Christmas or New Year, etc..

There are several theories that seek to explain this phenomenon. One of them talks about the memories that are engraved in the subconscious when as children we were rewarded with sweets and this was a symbol of affection, therefore eating these foods reminds us of this feeling.

Another theory is that we seek to eat sugar for the simple fact that it elevates our levels of hormones that it elevates our levels of hormones that generate pleasure, such as serotonin..

3. The sensation they leave behind

Normally after consuming food because of emotional hunger, a feeling of guilt, regret or shame appears; since it leads to overeating and binge eating. leads to overeating and binge eating.

This is the opposite of physical hunger, which, when satiated, produces a feeling of well-being and satisfaction.

4. Ease with which they are satiated

Emotional hunger is much more difficult to satisfy; even if sweets or desserts are consumed, the positive effect is short-lived and, within a few hours, reappears. and in a few hours, it reappears. This is because it is not a physiological need that can be satisfied with food, but an affective need.

Of course, with physical hunger every meal eaten does count, and leaves us satiated for hours.

How to combat emotional hunger?

The first step to combat this is to identify, at the moment we feel hungry, what type of hunger it is.

If it is physical, no problem we can rationalize and choose what can best nourish and satisfy us. and satisfy. On the other hand, if it is emotional, it would be important to detect what feelings or emotions have triggered it and control our impulses so as not to eat junk food or things with a large amount of sugar. In this case, try to stabilize our need to eat and choose to eat some fruit, vegetables or just a glass of water.

One strategy to control emotional hunger is to learn to control your emotionsDo not follow them when they appear, since they will lead us to take the least favorable decision to feel satisfied.

Going for a walk, getting fresh air, meditating, calling a close friend or family member, listening to music or any activity that is relaxing for us is useful to calm us down and make hunger go away little by little without having to resort to a binge.

Another more practical option is to to make a menu for the week. It does not have to be a diet, only that it serves as a guide and try to stick to it as much as possible, without binge eating. It is important to plan meals in a moment of emotional stability, to select food rationally and not emotionally. When you feel "hungry" and do not know what it is, it is good to ask yourself if at that moment you would eat an apple, cucumber, tuna, if the answer is no and instead, you crave something with a lot of sugar, probably you are experiencing emotional hunger.

Concluding

We've all at one time or another eaten without really being hungry, and there's no reason to be ashamed. really, and there's no shame in that. But it is important that we take action so that it doesn't continue to affect us. Emotional hunger, in addition to having repercussions on your figure and therefore on your self-esteem, can also lead to illnesses due to unbalanced eating.

If this cannot be solved individually, Psychologists can be of great help to channel all these trapped emotions and help us to lead a fuller and, above all, healthy life.

Don't eat your emotions!