Know You're Hungry (and Avoid Eating when You're Not)

Do you find yourself eating, then wondering if that was such a good idea after all? Are you struggling with weight or body image issues? Knowing how to identify when you are really hungry is important. Here are a few suggestions to help you to tune into your body.

Steps

 * 1) Watch the clock. When was the last time you had something to eat? Hunger cycles peak approximately every 90 minutes.
 * 2) *If you plan to eat every time your hunger prickles you, confine yourself to very small portions.
 * 3) *Try to pass through the next cycle and eat every three or four hours.
 * 4) Can you tell the difference between a craving, and actual hunger? A craving means you want a particular taste. True hunger, on the other hand, does not create an unavoidable discomfort in your belly as most people think, it creates a sensitivity in your throat and mouth along with increased salivation. Sensations of lightheadedness or stomach churning are your body's attempt to get finished with your last meal, not a cry for more food!
 * 5) Are you hungry or thirsty? Thirst can be mistaken for hunger. Drink a glass of water then wait a few minutes and see if the desire to eat subsides.
 * 6) Are you really hungry or just bored? At times, for lack of anything better to do, some people snack. This is usually due to a craving, rather than hunger. When you find yourself wandering for food, try to do something that's not food-related to hold your attention.
 * 7) *Eating candy can help, but not gum, as that can make you prematurely hungry.
 * 8) Are you really hungry or just tired? Being tired can create a sensation in or around your midsection, which can be mistaken for hunger.  If it's late, go to bed.  Definitely, avoid eating heavily before going to sleep for a variety of reasons:
 * 9) *It can aggravate gastro-esophageal reflux disease and leave you with burning indigestion - very unpleasant.
 * 10) *It can make your sleep too warm, which disturbs the quality of your rest.
 * 11) *If you're really hungry before bed, consider a small bowl of cereal and milk.
 * 12) *Try two small cookies (Oreo size) and a 6-oz. glass of 1% milk.
 * 13) *Milk contains tryptophan, which can aid with sleep.
 * 14) *A couple of cookies or a little cereal will not create a calorie nightmare.
 * 15) Determine how much you have exercised. Exercising will have the immediate effect of depressing your appetite, but after about an hour, you will feel that you have "worked up" an appetite.
 * 16) *Consider taking a walk or going for a bicycle ride if you're feeling hungry and it's way too soon to eat.
 * 17) *Exercise may help to suppress your appetite until a more appropriate time.
 * 18) Analyze your body's signals. You may have real hunger and need a snack if:
 * 19) *You feel a gnawing in the pit of your stomach.
 * 20) *You feel a little nauseous.
 * 21) *Your stomach is making noises straight out of Star Wars.
 * 22) Stave off hunger until mealtime. Even if it isn't meal time, it's better for your body if you don't allow it to feel starved.
 * 23) *Have a hard-cooked egg.
 * 24) *Try a glass of reduced fat milk.
 * 25) *Try a slice of cheese and some fruit.
 * 26) Eat a protein along with a carb. This will regulate your blood sugar and keep you on track.
 * 27) *Eat an apple along with a little cheese.
 * 28) *Eat some crackers with a little smoked salmon.
 * 29) *Try a cookie and a glass of low fat milk.
 * 30) *Try a protein shake in the morning or lunch time. It may provide you with a lot of energy without bloating you. Some folks also prefer "meal substitute" shakes but a regular protein shake with water or milk will do just fine.

Tips

 * Overeating may occur if:
 * You starve yourself for another hour and a half.
 * You wait too long between meals.
 * You eat in the company of others.
 * You consider the food free or already paid for (e.g. in a dinner invitation or in a buffet).
 * You eat mainly energy-dense, low-residue food.

Related Tips and Steps

 * How to Decrease Your Appetite
 * How to Cope With Hunger
 * How to Eat Slowly
 * How to Stop Sweet Cravings
 * How to Control Overeating
 * How to Control Your Eating
 * How to Stop Being Hungry Quickly