Hungry? Or... Maybe Not

H.A.L.T: Hungry, angry, lonely or tired?
When you get the urge to eat, what are you really hungry for?

Sometimes it’s not actually food.

If you’re internally hungry, you might have stomach pangs, it’s been three or four hours since you last ate, and an apple sounds appealing.

But when you’re externally hungry, you have no physical signs of hunger, you ate within the last couple of hours and maybe you’re walking past that cinnamon-scented place in the mall! Food aromas, TV ads, hearing someone talk about food—all can trigger a desire to eat. External cues don’t indicate whether you’re really hungry.

Bored, tired, sad, worried, happy....

Emotions play a big part, too. See how to steer the power back to your side of the table. What can you do to ease feelings without food?

• Go somewhere else.

• Do something else.

• Think something else.

When you’re tired, for example, a 15-minute walk might help. Bored? Tackle a long-put-off task. Anxious? Call a friend to help you rethink.

It’s not just negative emotions that can trigger external hunger. The joy of a happy occasion can, too. So focus on the people and reasons for the celebration. Maybe have a salad first. Savour every bite. Take small sips of wine, and have a club soda before you decide on a second glass.

...and other reasons not to eat:
There’s “free” food. It’s hard to pass up what seems like a “great deal,” like an expense-account meal or a buffet. But it’s only a bargain if you feel healthy and satisfied after you’ve eaten. At a buffet, scan the food, decide what you’d like to try, then choose your meal and enjoy it.

Someone wants you to eat. Whether someone is offering (and offering again) until you “can’t say no,” or you’re channeling a childhood rule to clean your plate, protect your plan. Compliment the chef while taking care of yourself: “This is delicious! I’d love to take some home.”

The clock says it’s lunchtime. Well, it’s not the boss of you. If you’re not ready to eat, go for a walk, get some fresh air, and eat a healthy meal later. If your work schedule isn’t flexible, or you have a dinner reservation, plan your eating so that you have an appetite when mealtime hits.