weight loss
∙4 minute read
It may sound strange, but we don’t only eat when we’re hungry. Hunger comes in many forms; the result of a complex network of signals ricocheting between our belly and brain at any given moment.
Although we often eat in response to physical hunger pangs, it’s also common to eat in response to our emotions. And it can sometimes be difficult to tell the difference between the two.
In this blog, we’re going to explain the key differences between physical and emotional hunger, and how you can tell which one you’re experiencing. We’ll also take a look at the times when the boundaries between the two start to blur.
American psychopharmacologist Ronald K. Siegel once described intoxication as our ‘fourth drive’ in life (after hunger, thirst, and sex).
Although he was referring to alcohol and drugs, that desire to get intoxicated really stems from our desire to change state - from sad to happy, bored to entertained, nervous to confident. We sometimes achieve that through alcohol or drugs. But we just as often achieve it through emotional eating.
Emotional eating is our body’s response to positive or negative feelings. We might eat to cheer ourselves up after a rubbish day. We might do it to reward ourselves. Or we might eat out of sheer boredom.
Other telltale signs of emotional hunger include:
It appears suddenly, because it’s often an instinctive response to our emotions.
You tend to crave specific comfort foods: normally sweet and sugary treats.
You could quench the desire to eat through other means (e.g. doing some exercise, chatting to a friend, having a nap).
It comes from the head rather than the stomach.
The important thing to remember about emotional eating is that we’re not actually hungry. We’re eating in response to emotions rather than physical pangs - and food won’t necessarily fix them.
Unlike emotional hunger, physical hunger is a response to our body’s desire for food. You can get away with ignoring emotional hunger. There’s only so long you can ignore physical hunger.
Physical hunger pangs are our body’s response to the ghrelin (hunger) and leptin (fullness) hormones. These hormones send signals to your brain when you’re hungry and when you’re full. The signals get stronger and stronger until they become impossible to ignore.
So what are the characteristics of physical hunger?
It comes on gradually rather than suddenly.
It appears at specific times of the day - normally around your typical meal times.
It can manifest itself as physical noises or feelings in your stomach: groaning, rumbling, even pain if you’re really hungry.
You’ll crave any kind of food rather than specific comfort foods.
It can only be satisfied by eating.
Where this starts to get complicated is when the ghrelin and leptin hormones face resistance when they send out signals.
In certain cases the boundaries between physical and emotional hunger can become a little blurred.
That’s because some people have a resistance to the leptin or ghrelin hormones, meaning their brain doesn’t respond effectively to the hormone’s signals. They could experience physical hunger pangs even when they don’t need to eat, and never feel totally full after eating. This can lead to overeating and weight-related conditions. One review article called resistance to these hormones the ‘hallmark’ of obesity.
This shows the complexity of weight management. The outdated mantra of ‘eat less, move more’ doesn’t even begin to cover the challenges that some people face to maintain a consistent weight.
To lose weight you don’t just need to eat less - you need to outmanoeuvre powerful signals that are being sent to your brain every second. That’s never going to be easy.
This can be tricky, because the symptoms of physical and emotional hunger are often quite similar. If you’re often hungry and don’t know why, here are five questions to ask yourself.
How are you feeling? Emotional eating is triggered by feelings such as boredom, sadness, anxiety, accomplishment, or happiness. If you’re experiencing any of these feelings, that may be the source of your hunger rather than a physical need to eat.
Do you normally feel hungry at this time of day? If you’re feeling hungry at a peculiar time of day (e.g. at night after tea) then it’s emotional. If you’re feeling hungry at lunchtime for example, that’s normal.
Are you craving specific food? If you find yourself craving a specific food (normally sweet, sugary treats), it’s probably emotional hunger. You don’t generally crave specific foods during physical hunger pangs.
Have you tried satisfying your pangs through other means? Physical hunger pangs can only be satisfied by eating. Emotional hunger pangs can be satisfied through other means: going for a run, chatting to a friend, having a nap.
Do you still feel hungry after eating? Physical hunger pangs tend to be satisfied by eating. Emotional pangs are never really satisfied until you get to the root of the cause.
While it’s normal to experience emotional hunger from time to time, it could be part of a more deep-rooted issue such as an eating disorder. If you find yourself eating when not hungry, avoiding socialising when you think food will be involved, or feeling depressed or guilty after eating, you should speak with a GP.
Hunger is a complex beast that isn’t always telling our belly the truth. While physical hunger is a natural response to our body’s desire for food, emotional hunger is a response to positive or negative feelings. Understanding the difference between the two can help you identify when your emotions are driving your appetite - and cut down on emotional eating.
