Super Saver

Physical Hunger vs. Cravings

Knowing the difference between emotional hunger and physical hunger can be one of your biggest allies in achieving and/or maintaining a healthy weight.

1. Emotional hunger comes on suddenly and feels like it needs to be satisfied instantly; physical hunger occurs gradually.
2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.
3. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.
4. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.
5. There are telltale signs of physical hunger: rumbling stomach, irritability, headache, dizziness, and difficulty concentrating. Cravings or psychological hunger don't carry the telltale signs above; cravings can even go away if you suddenly get a call that distracts you or if you find something exciting to do. When you're having a craving, it could be the result of stress, lack of sleep, grief, boredom, or maybe something as straightforward as watching a brownie that's gushing chocolate being pulled apart on your TV screen.

Next time you try to determine if you are physically or psychologically hungry, try the "apple test." Would an apple satisfy your hunger or must you have the gooey brownie you just saw on TV? If your hunger is truly physical, chances are you'll go with the apple.
If you suspect your "hunger" is really just a craving, make a list of at least 5 things that you love and that can keep you distracted. Here are some ideas:

• Surf the internet
• Use your Wii Fit
• Give yourself a manicure/pedicure
• Knit or sew
• Read a good book or magazine
• Play with your children
• Play with your pet
• Go outside for a walk/run/jog/skip
• Grab your iPod and listen to music

Next, choose one of these activities and tell yourself that you must continue doing it for at least 20 minutes before you can satisfy your craving. Twenty to thirty minutes later, chances are your cravings will have petered out. Keep this list handy and continue to add new suggestions to it.

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