Hey there!  This week I’m here to teach you how to tell the difference between emotional hunger and physical hunger by playing the “Hunger Game.”

And of course, we’re continuing to build on the tips I’ve shared over the last several weeks, and just to recap, so far is the twenty-minute meal, emotional brain training, putting your fork down between bites, breathing between bites, chewing slowly and eating with all your senses, and in this post, I’m going to continue with another FREE, practical tool. And like all the other tools, they work together, and they sound simple, but they aren’t always easy.

emotional hunger versus physical hunger


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So let’s look at this week’s tip, which is to eat until satisfied, but not full. I want to teach you how to tell the difference between emotional hunger and physical hunger by playing the “Hunger Game.”

This tip alone is a game changer. It’s so extraordinarily powerful.

So, what we’re aiming for is eating until we are about 80% full, so when we walk away from the table or wherever it is we are eating, we feel energized instead of weighed down, heavy, uncomfortable, sleepy and with less energy than we had before we ate.

But first, why am I talking about emotional hunger versus physical hunger and what’s the difference?   

Emotional hunger means you turn to food either to avoid uncomfortable emotions or to heighten pleasurable ones. It means you eat based on how you feel instead of what your body needs.  

Examples of emotional hunger (FEELINGS):  

  • Eating for comfort or out of loneliness or sadness
  • Eating from boredom  
  • Eating to try to soothe anxious or depressed feelings
  • Eating to fill an aching heart

Whereas physical hunger means you eat when your body signals to you that you are in fact, hungry. And it means that you stop eating when you are satisfied and before you are uncomfortably full.  

Examples of physical hunger (SENSATIONS):  

  • Stomach growls and gets that hollow hungry sensation
  • Body feels weak, and energy goes down
  • Blood sugar gets low, and you feel shaky
  • You feel lightheaded or faint

So what will learning to listen to my body do for me?

It will free you from being a slave to food!  

What that means for you is that you’ll feel more in control of your eating and less dependent on food to “help” your moods and emotions.    

By listening to your physical hunger signals, you can determine how hungry or full you really are. With practice, you’ll be able to pinpoint where your body is at any given moment.  

By doing so, you will train yourself to stop eating BEFORE you are too full and to not turn to food when you are not actually hungry but are in fact bored, upset, anxious or depressed.

Because everyone knows that’s a vicious cycle… so let me show you how to end that cycle and have some fun while doing it! Enter… the Hunger Game!  

How do I play the Hunger Game?  

Let me first clarify that I’m not talking about undergoing top-secret weapons training to learn to “kill” off your colleagues or friends… I’m talking about a simple, helpful game that you can play all by yourself even in a busy restaurant!  

Here’s how you play the Hunger Game:    

  • See if you can be the slowest eater at the table — no one has to know you’re playing or that you’re trying to win the Hunger Game
  • Periodically check in with yourself throughout your meal and honor when you’re energized and satiated by completing the meal
  • Use an end-of-meal ritual, like putting your napkin over your plate or ordering hot tea and fresh fruit to symbolize the completion of the meal

What do I do now?   

In my health coaching practice, I help my clients learn to tell the difference between emotional hunger and physical hunger. Together, we come up with a plan to help you keep identifying the difference so you can lose weight naturally and double your energy.  

If you think you may be engaging in emotional eating and you don’t know how to change it, then click here now to schedule a time to talk with me today.

To your health!

Becca, xoxo


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