5 Tips For Only Eating When You Are Hungry

So, easier said that done, right? And I want to start a disclaimer that this post is not meant to provide strict diet rules for anyone, or is even the right way to live your life all the time - I certainly don’t. And of course, hunger varies DRAMATICALLY by each individual. However, for those who want to simply understand their body’s relationship with food a little better, or recognize and identify cravings, or that you’d really just like to lose a few pounds, read ahead!

In general, most of us need less food to fuel our systems than we think we do. As we all know - portions have gotten larger and our eyes are often bigger than our stomachs. So, how do we re-learn how to understand how much food we need throughout the day, and what a craving is versus a hunger strike?

1. Learn what hunger feels like. This one can be tough, because we are programmed to have breakfast at 8am, lunch at noon, that 4pm snack, dinner at 7, and then raid the pantry at 9. But I challenge you to try one day to try this: have a filling, healthful breakfast within 2 hours of rising. Instead of looking at the clock at noon and thinking “okay, time to eat lunch!” take a second and ask yourself if you are feeling hunger pains yet. If you are - eat away. If you aren’t - allow yourself to wait for lunch until you do. Once you’ve eaten lunch, don’t eat a snack during the middle of the work day unless you are actually feeling hungry. Allow your appetite to deepen before dinner so you can really enjoy your meal. Let yourself do this for one day, so you can start to learn what hunger is versus when you are trained to eat. Now I’m not saying skip meals (at all!) but this will be helpful to actually learn what your body feels like when needs food, since we often do not let ourselves go hungry.

2. Learn what cravings feel like. Here is a trick I do on myself. In my work bag or by my desk, I keep around snack packets of almonds. I don’t really crave almonds, so I won’t eat them unless I really need fuel. Around 3pm if I feel like I want a snack (as I’ve mentioned before - this girl’s sweet tooth over here is out of control) I ask myself - “If I ate these almonds, would I be satisfied?” If the answer is yes, then I’m actually hungry and need some protein and and healthy fats. If I envision myself after eating these almonds and still wanting something sweet, it’s a craving. Try it! Also, often after lunch I crave something sweet or salty, depending on what I just ate. Great trick for combatting this craving? Use mouthwash! The spicy mint will quell any cravings for a new flavor or taste after you are already satisfied.

3. Put it out of sight and out of mind. We’ve all heard this one before. If you don’t have that bag of yogurt-covered raisins right in front of you (ahem - desk) then you might not even think about needing a snack. But if they are not there, you probably won’t trick yourself into thinking you are hungry and need a snack. Same goes for Pinterest…Tastespotting…etc. I’m not saying don’t come visit Dani California Cooks, by any means! But if you know that you generally are hungry around 3pm, I might avoid FoodGawker around then to take your mind off eating if you know that you aren’t actually hungry.

4. Understand what can satisfy that isn’t food. So this one is tough. Often, we reach for food not because we need fuel but because we’re looking for it to satisfy something else. Stressed about work and reach for the crackers? Wishing that guy would text you and grab a handful of dark chocolate chips? Wanting to congratulate yourself for a job well done and grab a cupcake on the way home? Yeah, we’ve all been there. But ask yourself - will those crackers make you feel less stressed about work, or will there be the additional stress added now that you have binged? If you’re looking to satisfy an emotion through food - that is TOTALLY okay. However, just recognize it, and either accept it for what it is or look for another workaround if you are trying to listen to your body. For me - it’s going for a walk, or calling up my mom or boyfriend. Those activities are guaranteed mood-boosters!

5. Recognize what is “enough” to fill you up. It is hard to only eat half of your plate, especially when you go to a restaurant. They also say that it takes 20 minutes or so for your body to recognize that it is full! Dilemma ensues. So, give this a try. The next time you get a sandwich for lunch - just eat half. If you are hungry an hour later, eat the other half! But if you find that actually a half of a sandwich is enough to fill you up until your 4pm snack, that might actually be the correct portion for you. This also goes along with the tip #1 - learning what hunger feels like. If you’re one of those people who simply love the ACT and EXPERIENCE of eating *raises hand*, I encourage you to order/pack foods that even in small/normal portions, they take a while to eat. Thing salads with a lots of veggies to stab with your fork, or hot soups that you can enjoy over a longer period of time.

At the end of the day, there is certainly a balance between “eating to live” and “living to eat”. As a foodie, food blogger, and someone who has battled with my own food demons, I sway back and forth between the two. Learning about what and how much food and nutrition my body needs has been a truly interesting experience! I look forward to sharing more of these “tips and tricks” with you as my journey continues.

Oh! And tip #6 - do your reading. See below for some article links of other bloggers who have inspired my path to wellness.