Am I Really Hungry, Or What?
The Better Life Experts | January 22, 2009

Sometimes it is hard to differentiate real hunger from other needs. Hunger is a normal and desirable mechanism that reminds us to eat. However, there are other reasons why we may interpret hunger sensations incorrectly. Ask yourself a few questions from this list before eating:

Am I thirsty? Our minds sometimes mistake hunger for thirst. Try to drink the equivalent of 8 glasses of fluid per day – some fluid will be derived from fruits or vegetables, which contain a lot of water naturally. If you feel hungry and it has only been a couple of hours since your last meal, try drinking a glass of water or a small amount of fruit juice, diluted with water.

Do I feel tired? If you have not had enough sleep or are experiencing stressful events in your life, you may look to food as a ‘pick me up’ (this applies to sugared drinks as well). Try to take a cat nap if possible (10-15 minutes) on the couch or lay your head down at your desk at work during coffee breaks instead of eating indiscriminately.

When did I last eat? Unless you ate sparingly, you should not be hungry within 2 hours of your meal. However, if you ate a piece of fruit at 10:00 a.m., it is normal to be hungry by 11:30 a.m. It really depends on what you ate and the quantity of food consumed. Still, it is a good question to ask yourself before stuffing that doughnut into your mouth at break.

Am I trying to fill a void in my life? Everyone feels anxious or depressed from time to time in their lives. We often use food as a form of comfort and as a safety net from our problems. Ask yourself the foregoing questions and if none of them apply to you, try going for a walk or taking the stairs to your next meeting. Exercise is a great way to deal with conflicting feelings. Then, if you are still hungry, eat a healthy snack or sensible meal.

Do I eat on a regular schedule? Our bodies are habitual. Ideally, we should eat at the same time every day, eat a balanced diet, sleep 8 hours a day, etc. Try as much as possible to eat regular meals, especially breakfast, which is often overlooked in a hurry to get out the door in the morning. Use mid morning and mid afternoon snack time for fruit consumption. Eating at about the same time every day makes us less likely to suffer from real hunger and chemical fluctuations that cause headaches, irritability and fatigue.