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Mission 48: Separate Real Hunger From Fake Hunger
Hunger can be tricky. Which is why we’re going to spend the next two missions becoming intimately acquainted with it.
Some people say the reason they can’t lose weight is that they’re always hungry.
Others say they’ve oscillated between strict deprivation and all-out bingeing for so long that they’ve lost all concept of what hunger feels like.
Whether you’re constantly hungry, completely unaware of hunger signs, or somewhere in between, learning how to read your hunger signals is a useful skill in managing your eating and your weight.
In this mission, we’ll learn how to separate the feeling of hunger from a range of other sensations that masquerade as hunger – sensations which, by their deception, can lure you to ingest countless unneeded calories. That would be well worth knowing, right?
Then in the next mission, we’ll become more aware of our hunger signals, so we can make better choices about when to start eating, and when to stop.
Understanding your hunger better can dramatically affect your eating habits, and bring greater peace to your relationship with food.
So let’s get started.
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Our group responses are: Fake Hunger: If you ate a balanced meal or substantial snack less than 2 hours ago and you think you’re hungry, you’re not–you’re either : a.) thirsty b.) restless c.) emotional.
When you start feeling like you want something to eat, rate your hunger on a scale of 1 to 10,
with 1 being starving and 10 being so full you feel sick. A rating of 5 or 6 means you’re comfortable—neither too hungry nor too full.
1—starving, weak, dizzy, very cranky, miserable to live with
2—Very hungry, cranky, low energy, lots of stomach growling
3—pretty hungry, stomach is growling a little
4—starting to feel a little hungry
5—satisfied, neither hungry nor full
6—A little full, pleasantly full
7—A little uncomfortable
8—Feeling stuffed; time unzip or unbutton your pants
9—Very uncomfortable, stomach hurts; time for sweat pants
10—so full you feel sick, or roll me out of my chair
Cravings doesn’t mean you’re hungry
– Sudden desire for a particular food after seeing an ad on TV
– Hankering for food because you’re bored or want a break
– Desire for something creamy or sweet after an emotional upset
– Urge to eat something salty or sweets because you’re watching TV
– Desire for a treat or reward because you’ve been good
– Feeling that you should eat now because the clock says it’s time; not hungry wait
– Desire to eat something because you want the taste of it on your tongue
– Thinking that you should eat now so you’re not hungry later
– Compulsion to inhale a box of cookies or candies so your family doesn’t eat it so you don’t have to share it
– Thirst.
If you wouldn’t eat a banana or an apple, then there’s a good chance you’re not hungry.
If you have a craving; eat a smidgen to satisfy your taste. Dining out at a healthy restaurant: Cheesecake Factory; Longhorn Steakhouse, Chinese & Indian Restaurants will give you rice or noodles to take home for another meal etc. eat half the food and take half home for your next meal.
Signs if being hungry: stomach is making noises; mild headache; weakness; tired or
faint.
Signs of not being hungry: perky, happy, well rested and resisting unhealthy
temptations.
I know my signs of hunger: runbling of stomach and tiredness when I am driving long distance. I have discovered the tiredness a few weeks ago while driving to Quebec to visit my husband with my daughter. I had trouble keeping my eyes open while driving, but had a great night’s sleep. After I stopped to have a good lunch, everything was great again and I could focus. My daughter pointed me to those signs that I had showed. Now if I feel tired while I am driving, I stop for a meal or snack and then get back on the road:) I travel every 3 weeks to Quebec to visit with my husband, so now I keep a cooler in my car all the time.