Differences Between Physical Hunger And Emotional Hunger: Eating Without Need Takes Its Toll
Hunger is an instinct of all animals, including humans. It is a first-rate need that pushes us to direct our actions towards achieving a very simple objective: searching for and consuming food.
But, Can we eat without really being hungry, even if you feel like 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 what 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 the stomach demanding it from us. This is what is known as emotional hunger
The 4 differences between emotional hunger and physical hunger
To know the nature of emotional hunger, there is nothing like comparing it with “normal” hunger.
1. Appearance mode
On the one hand, physical hunger gradually increases and normally the individual has control over what they eat, so they can make nutritional decisions to eat.
Emotional hunger, on the other hand, appears abruptly and demands immediate satisfaction, and looking for only certain “comfort foods” 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 stay 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, feel lonely and depressed, or on the contrary, when you feel excessive euphoria or happiness such as at a party, wedding, Christmas or New Year, etc.
There are various theories that seek to explain this phenomenon. One of them talks about the memories that remain recorded 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 sensation.
Another theory is that we seek to eat sugar for the simple fact that raises our levels of hormones that generate pleasure, such as serotonin
3. The feeling they leave
Normally after consuming food due to emotional hunger, a feeling of guilt, regret or shame appears; given that leads to overeating and binge eating
This occurs unlike physical hunger, which, when satisfied, 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 in a few hours, it appears again. This is because it is not a physiological need that can be satisfied with food, but rather an emotional 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 get hungry, what type it is.
If it’s physical, no problem. we can rationalize and choose what can best nourish us and satisfy. On the other hand, if it is emotional, it would be important for us to detect what feelings or emotions have triggered it and control our impulses so as not to eat junk 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.
A strategy to control emotional hunger is learn to control your emotions not keeping up with them the moment they appear, since they will lead us to make 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 binge eating..
Another slightly more practical option is make a menu for the week It doesn’t have to be a diet, just serve as a guide and try to stick to it as much as possible, without bingeing. It is important that meal planning is done at a time of emotional stability, to select foods rationally and not emotionally. When you feel “hungry” and don’t 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 whatever you are experiencing emotional hunger.
We have all eaten at some point without being hungry really, and there is no reason to be ashamed of it. But it is important that we take action so that it does not continue to affect us. Emotional hunger, in addition to having repercussions on the figure and consequently on self-esteem, can also lead to illnesses due to an unbalanced diet.
If this cannot be resolved individually, Psychologists can be of great help in channeling all these trapped emotions and helping us lead a fuller and, above all, healthier life.
