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It is natural to associate food with feelings of love and warmth. This is because as baby’s feedings were accompanied by feelings of tenderness and security, and throughout life, food has generally been used to as a reward, or to lift your spirits. Given these circumstances, it is not surprising that many people confuse emotional hunger for actual physical hunger. Knowing the difference between physical and emotional hunger is important in order to avoid using foods as inappropriate emotional crutches and overeating as a result.
One distinction between physical and emotional hunger is its urgency. With emotional hunger there is an intense desire to eat immediately to quench some sort of emotional discomfort. Physical hunger is less demanding. It would prefer that you eat sooner than later, but can be patient.
In addition, Emotional hunger is very sudden. At one moment, food is the furthest thing from your mind, the next you are starving and need to eat right away. Conversely, physical hunger is gradual. You body will give you steady clues that you body needs food. For example, first your stomach may rumble slightly. Then, an hour later, you may get twinges of pain in your stomach.
Another noticeable difference relates to the type of food you crave. Often during emotional eating the foods that are chosen are fatty, salty, sweet and high in calories. With emotional, hunger you feel that you need a specific food, and no substitutions will cam your hunger. With actual physical hunger your body is more flexible. You may have food preferences when you are physically hungry, but you body is open to alternatives.
Also, because emotional eating is a result of the desire to mask unpleasant feelings, you will often not stop when you are full. In an attempt to deaden your upsetting emotions, you may ignore your body’s signals to stop and overeat to the point of physical pain. However, because physical hunger stems from the body’s natural need to nourish and fuel the body you will usually stop when you have accomplished these goals.
Emotional eating is usually followed by feelings of guilt and promises to avoid that behavior in the future. But because physical hunger is a necessary tool to survive, there are no bad feelings associated with it.
Another difference is that emotional eating is sometimes absent minded. It can feel robotic or automatic. Often you will not even realize that you just popped a piece of candy in your mouth. Or you may not notice that you have polished off an entire bag of chips in one sitting. However, physical hunger usually involves deliberate choices and awareness of the food you are eating. You consciously choose when and what you will eat, and how much of eat your body requires to be full.
Another difference between emotional and physical hunger is where it is felt in your body. Emotional hunger is usually experienced from the neck up. Your mouth may water or you may have thoughts about a specific food that do not relent until you have eaten. Physical hunger is felt by the sensations in your stomach. These may include a gnawing or empty feeling, rumbling or growling, or even twangs of pain.
The most obvious difference between emotional and physical hunger is the rooted cause for the hunger. Emotional hunger is usually accompanied with an unpleasant emotion. You eat to avoid dealing with an upsetting situation or feeling. However, physical hunger is caused by survival. Your body may be running low on energy because it has been several hours since your last meal. You body gives you signals that it needs food to avoid being starved.
Emotional eating can be unhealthy both physically and emotionally. It is important to learn the difference between the two and make personal adjustments if needed. You should confront your unpleasant emotions rather than trying to bury them with food. It may help to replace eating with a healthier activity, such as walking or reading. If you’re emotional issues are beyond your control or you develop an eating disorder you should seek professional help.