The differences between physical hunger and emotional hunger

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 look for and consume 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 needs objective of the body, but also in our beliefs about how much is normal to consume each day and what is not it is.

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. It is what is known as emotional hunger.

• You may be interested: "The 10 most common eating disorders"

The 4 differences between emotional hunger and physical hunger

To find out what the nature of emotional hunger is, 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 he eats, so he can make nutritious decisions to eat.

Emotional hunger, on the other hand, appears abruptly and demands immediate satisfaction, and looking for only certain "comfort foods" like desserts, chocolate or any food with sugar.

2. Its causes

Physical hunger is caused by something very simple: our body needs matter to keep it 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 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 are recorded in the subconscious when we were rewarded as children 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 raises our levels of hormones that generate pleasure, such as serotonin.

3. The feeling they leave

Normally after consuming food out of emotional hunger, a feeling of guilt, regret, or shame appears; as leads to overeating and bingeing.

This occurs in contrast to 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; Although sweets or desserts are consumed, the positive effect is short-lived and in a few hours, it reappears. This is because it is not a physiological need that can be satisfied with food, but rather an affective need.

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

How to combat emotional hunger?

The first step to combat this is to identify, at the moment when we get hungry, what type it is.

If it's physical, no problem we can rationalize and choose what can best nurture us and satisfy. On the other hand, if it is emotional, it would be important that we 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.

One strategy to control emotional hunger is learn to control your emotions, do not keep up with them when they appear, since they will lead us to make the least favorable decision to feel satisfied.

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

Another option a little more practical is make a menu for the week. It doesn't have to be a diet, just to serve as a guide and try to stick to it as closely as possible, without bingeing. It is important that meal planning be done in a time of emotional stability, to select foods rationally and not excitingly. When feeling “hungry” and not knowing which one it is, it is good to ask yourself if at that moment you would eat an apple, cucumber, tuna, yes the answer is no and instead you are craving something with a lot of sugar, probably what you are experiencing emotional hunger.

Concluding

We have all eaten at some point without being hungry really, and there's no need 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 the self-esteem, It can also lead to diseases due to an unbalanced diet.

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

Don't eat your emotions!