Am I Really Hungry?

If you’re trying to lose weight, you’ve probably heard overly simple advice like, “Just eat when you’re hungry.” But for many people, true hunger isn’t that easy to separate from wanting to eat for excitement, energy, or comfort.

“Part of your appetite comes from physical hunger, in which your body actually wants energy,” says Stephan Guyenet, PhD, author of The Hungry Brain. We call this internal hunger, because the cue to eat is coming from your body’s need for more fuel.

“But some [aspects of appetite] can come from thinking that a brownie looks really amazing,” Guyenet says. We call this external hunger — when the call to eat is coming from a stimulus that’s not your own body, like eating because it’s routine, “it’s time,” everyone else is, or because there’s tempting food nearby.

Knowing the difference between these internal and external hunger cues is important. Of course, one of the joys in life is eating something like a warm cookie (whether you’re hungry or not), but eating for reasons that aren’t due to physical hunger could result in eating more calories than your body needs.

And telling the difference between internal and external hunger is easier than you might think. Here’s what you need to know to decipher the confusing signals about hunger your body can sometimes send, so you can make the best choice for the moment.

In short: because it feels good, or it’s a habit we’ve made.

Because tasty foods deliver a mood boost, eating them can also temporarily ease feelings of sadness or stress, says Susan Albers, PsyD, author of Eat. Q.: Unlock the Weight-Loss Power of Emotional Intelligence.

Food can also be a fun little distraction when you’re bored. And sharing food with friends or family, whether you’re hungry or not, can be a source of connection, like everyone going out for pizza after work.

Sometimes, seeing a food you know tastes good can also make you override the fact that you’re not hungry, causing you to eat anyway. “Convenience is very, very powerful,” Guyenet says. “You don’t really have to be hungry to grab a handful of chips as you’re walking past them.”

And then, of course, there’s the power of habit, which can drive you to eat regardless of physical hunger. If you tend to eat popcorn while watching a movie, you might grab a bag for snacking without even thinking about it.

With all of those non-hunger motivations causing you to want to eat, it can feel tricky to tell when your body actually needs food.

First, tune into your body. Internal hunger may be accompanied by physical sensations: Your stomach might feel empty or start to rumble, your energy might be a little low, and you may feel shaky, develop a headache, or have difficulty focusing. And the longer it’s been since your last meal, the stronger these signals will start to get, Albers says.

Notice what foods pique your interest, too. When you’re hungry, even simple, healthy foods like an apple or unsalted, raw almonds will sound appealing. But if you’re only in the mood for something specific — like barbecue potato chips or a peanut butter brownie — your desire to eat may be coming from somewhere else, Albers explains.

Eating without physical hunger is normal. If it happens frequently and leads to eating more than your body needs, it may affect your weight-management goals. To tell whether you’re feeling internal or external hunger, try to tune into your emotional state. For many, feeling flustered or overwhelmed can trigger the desire to eat, regardless of hunger, Albers says. Everyone is going to feel these emotions sometimes, and that’s normal — so it’s worth finding ways to cope that aren’t related to eating. Physical activity, meditation, or journalling may help keep your stress levels in check. And make sure you’re not delaying bedtime: Studies show that getting enough sleep can act as a buffer against stress eating.

Next, reduce the chances you’ll eat when you’re not hungry by making your favourite foods a little harder to access. This will give you time to consider if you really want to eat them. Ideally, don’t bring those impossible-to-resist foods home — requiring a trip to the grocery store or ice cream shop makes getting a scoop much harder than if your freezer is already stocked with treats. If you do end up buying a treat, tuck it away in the back of the freezer (or pantry) instead of keeping it visible, where it’s easy to grab without thinking. “Modify your environment so it doesn’t present easy, tempting food cues,” Guyenet says.

It can really help if you take a moment before you eat to ask yourself some questions:

• How long has it been since I last ate? The longer you’ve gone without eating, the more likely it is that you’re feeling internal hunger. Many people begin to notice it roughly 3–4 hours after they last ate.

• Am I feeling physical sensations, such as a rumbling stomach and low energy? If so, you’re likely hungry.

• How am I feeling emotionally? If you’re trying to meet another need, such as boredom or sadness, the urge to eat may be linked to something other than physical hunger.

• What foods sound appealing to me? If almost anything will do, it’s likely internal hunger. If the only thing that sounds appealing is one specific food or type of food, it’s likely external hunger.

There are many reasons people eat that have nothing to do with physical hunger, including emotions, a desire to connect with others, and habit. Eating when you’re not physically hungry can cause you to eat more calories than you otherwise would, making it harder to maintain your weight. Before you eat, ask yourself if you have physical signs of hunger — such as a rumbling stomach or low energy — and, if not, do a quick check to see why you’re reaching for food.