Emotional hunger (emotional eating behavior) is consuming a food to combat uncomfortable emotions. It does not involve physical hunger. Emotional hunger is not an eating disorder. It is a normal situation that most of us experience from time to time. It may occur from time to time to try to suppress or relieve an emotional state.
Emotional hunger may differ from person to person. While some of us eat a lot on a stressful day, some of us eat less or our appetite may decrease or increase when we are sad. That's why the energy we need to get daily may also change. This article will help you understand whether your hunger is "emotional" or "physical".
If you think you cannot establish healthy relationships with food, do not hesitate to get professional support. I wish you a good reading.
CHARACTERISTICS OF EMOTIONAL HUNGER
1 .COMES SUDDENLY
One minute you don't think about food, the next minute you are starving. Your hunger reaches speeds from 0 to 60 kilometers in a short time.
2.WANTS A SPECIFIC FOOD
Chocolate, pasta You want to eat a specific food, like a cheeseburger. There is no substitute!
3.IT IS URGENT
Emotional hunger forces and pressures you to eat NOW. Wants to instantly satisfy emotional hunger with food.
4.ACCOMPANIES AN EMOTION
"You had a problem with your boss", "Things are not going as you wish" Emotional hunger is mostly It occurs in connection with a sad situation.
5.IT INVOLVES EATING WITHOUT AWARENESS
You become aware that you have eaten all of a pack of cookies or chips. You may not make it.
It stems from the desire to cover up emotions. To blunt these feelings, you fill your stomach to the fullest and continue eating even if your stomach hurts from being full.
7.IT INCREASES THE FEELING OF GUILTY ABOUT EATING
The paradox of emotional eating begins here. You eat to feel better, then you regret eating cookies, cake or hamburger and look for ways to compensate.
CHARACTERISTICS OF PHYSICAL HUNGER
IT SHOULD BE STAGE 1
Your stomach rumbles. Physical hunger signals that it is time to eat.
2. IT IS OPEN TO ALTERNATIVES
In physical hunger, you may have food preferences, but they are flexible. You are open to alternatives.
3.IT IS BASED ON THE STOMACH
Physical hunger can be distinguished by stomach sensations. A feeling of rumbling and emptiness is felt.
4.IT IS PATIENT
Physical hunger prefers you to eat before too long. But it does not directly tell you that you need to eat "immediately".
5. IT ARISES FROM PHYSICAL NEED
From the last meal you ate 4- Physical hunger may occur after 5 hours. It may cause extreme hunger, dizziness or weakness.
6.INCLUDES CONSCIOUS CHOICES AND EATING AWARENESS
In physical hunger; You become aware of the food on your plate, in your mouth, and in your stomach. You consciously choose to eat half or all of your sandwich.
7. YOU STOP WHEN YOU ARE SATISFIED
Physical hunger arises from the desire to provide energy and nourishment to the body. When the goal is fulfilled, you stop eating.
8. IT IS A NECESSITY
If the purpose behind eating is based on physical hunger, there is no guilt/shame. You realize that eating is a necessary element of life, just like breathing oxygen.
4 WAYS TO REDUCE EMOTIONAL HUNGER
1. Wait 15 Minutes
Give yourself 15 minutes. Drink a glass of water and go for a short walk.
2. Step Away From Food
Emotional eating often results in “automatic” and “absent-minded” eating, where you are unaware of how much you are eating. Therefore, give yourself time and focus on staying in the moment. Maybe you can try yoga.
3. Brush Your Teeth
If you are experiencing “mouth hunger”; By paying attention to oral hygiene, you will get rid of the taste of the food you want to consume and help reduce your emotional appetite.
4.Get to the Source of the Problem
Find the emotion that bothers you and suppress it. Express it instead. If you can't express it, try writing in a diary. When you express to yourself what you really feel, you won't feel the need to run to the refrigerator to suppress your emotions.
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