“Eat when you’re hungry, stop before you get satisfied” what a novel idea, but for most of us, there are decades of deeply ingrained eating habits that make this easier said than done.
One thing the scientific research has shown is that children, until about the age of 5, do an amazing job of listening to their body and eating intuitively. They instinctively stop eating when they feel the early signs of being full and stop when they’re satisfied.
It’s not until we become older that we begin to ignore our body’s cues and start developing the unhealthy habits of overeating and using food for comfort. We’re not born this way. We’re conditioned by cultural norms, environment, social influences, etc.
So what’s the difference between true hunger and false hunger (also known as cravings)?
When you’re truly hungry, you experience a persistent pulsating sensation in your stomach and you’ll eat just about anything to relieve yourself from the discomfort. When it comes to cravings, this is more of a psychological need than physiological. The foods you crave tend to be very specific.
Unlike true hunger, cravings and overeating aren’t instinctual. This is learned behavior due to years of poor habit formation. The good news is: because it’s a learned behavior, it can be UNlearned by replacing the habits with healthier alternatives and coping strategies.
A simple test to help you determine whether you’re dealing with hunger or cravings: Ask yourself if you’d eat an apple right now. If the answer is yes, you’re likely experiencing true hunger. But if the answer is no, it’s just a craving and can generally be alleviated by having something to drink, distracting yourself with an activity, or coping with your emotional desire to eat by journaling.
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