Do you sometimes eat without really knowing why?
Marie-Myriem MOKRANIShare
Do you suddenly feel the urge to snack even though you only ate an hour ago? Or do you ignore your hunger and completely indulge in anything?
💡 Good news: your body is sending you precise signals, you just have to learn to listen to them!
📌 In this article, you will discover:
✔️ The difference between physiological hunger and emotional hunger .
✔️ How to spot your bodily signals of hunger and satiety .
✔️ Practical exercises for mindful eating and regaining natural balance.
🚀 Ready to take back control and make peace with your diet? Let's go!
1️⃣ Understand the Difference Between Hunger and Craving
🔥 The problem?
We are rarely taught to listen to our bodies. As a result, we eat automatically, out of habit, or out of emotion , without asking ourselves if it is really hunger.
💡 The solution? Learn to differentiate between real hunger and emotional craving.
Physiological (real) hunger:
✅ Appears gradually.
✅ Feeling of emptiness in the stomach, gurgling.
✅ Disappears when eating any type of food .
✅ Occurs several hours after the last meal.
Emotional hunger (desire to eat):
✅ Appears suddenly.
✅ Specific need for a food (sweet, fatty, salty).
✅ Does not disappear after eating.
✅ Often linked to an emotion: stress, boredom, sadness, fatigue…
🎯 Express challenge:
👉 The next time you feel like eating, ask yourself this question: "If I were offered a plate of vegetables, would I want to eat?"
➡️ If so, it's hunger.
➡️ If not, it's probably an emotional craving.
2️⃣ Identify Your Hunger and Satiety Signals
🔥 The problem?
Many people eat without really feeling hungry or go to a state of uncomfortable fullness .
💡 The solution?
Listen to your body before, during and after a meal.
Exercise: The hunger scale (from 1 to 10) 📊
|
Level |
Body sensation |
|
1-2 |
Intense hunger, dizziness, irritability |
|
3-4 |
Moderate hunger, rumbling, low energy |
|
5-6 |
Neither hunger nor satiety, digestive comfort |
|
7-8 |
Pleasant satiety, no more desire to eat |
|
9-10 |
Overfullness, bloating, discomfort |
🎯 Express challenge:
👉 Before each meal, rate your hunger level on a scale of 1 to 10.
👉 Try to eat between 3 and 7 , and stop before you're uncomfortably full.
3️⃣ Identify Your Food Craving Triggers
🔥 The problem?
Do you feel an irresistible craving for chocolate after a stressful day? Or do you find yourself snacking out of boredom in front of Netflix?
💡 The solution?
Identify what triggers your food cravings and find suitable alternatives.
The most common triggers:
👉 Stress : Food soothes anxiety in the moment.
👉 Boredom : Eating becomes a distraction.
👉 Fatigue : the body is looking for a quick energy boost.
👉 Habit : eating in front of the TV, snacking after a meal...
🎯 Practical exercise:
👉 For one week, write down in a notebook every sudden craving to eat.
✔️ What emotion are you feeling?
✔️ What was the context?
✔️ What could you have done instead?
📥 Download my interactive food tracking log to better understand your cravings and regain control!
4️⃣ Adopt Mindfulness to Eat Better
🔥 The problem?
We often eat on automatic mode , while watching TV or being distracted, which prevents us from listening to our sensations.
💡 The solution?
Eat mindfully to feel full and avoid overindulgence.
The 3 key steps:
✅ Before eating: look at your plate, smell the aromas, take a deep breath.
✅ During the meal: chew slowly, put down your cutlery between each bite, savor each texture and taste.
✅ After the meal: listen to your feelings, are you full?
🎯 Express challenge:
👉 For your next meal, turn off all screens and take at least 15 minutes to eat mindfully .
5️⃣ Learn to Welcome Your Emotions Without Eating
🔥 The problem?
Food becomes a quick fix to calm an unpleasant emotion.
💡 The solution?
Find other ways to soothe these emotions.
Examples of alternatives according to emotion:
➡️ Stressed? Take 5 deep breaths or go for a short walk.
➡️ Sad? Write in a journal, call a friend.
➡️ Bored? Put on your favorite music and move around a bit.
➡️ Tired? Drink a large glass of water and rest for 5 minutes without a screen.
🎯 Express challenge:
👉 The next time you feel a sudden urge to eat, choose an alternative before deciding if you really want to eat .
🎯 Ready to Listen to Your Body Better and Stop Eating Automatically?
If you want to go further and regain control over your food sensations without stress or frustration , I have exactly what you need.
📥 Download my interactive food tracker and start tracking your hunger and satiety signals today!
💬 And you, have you ever noticed a difference between hunger and the desire to eat? Share your experience in the comments! ⬇️
With kindness,
Marie-Myriem 💛