What is Hunger?

Often we use this word too frequently. Or, we might even make it sound worse in a context such as: "I'm starving.” If we are ever going to get some degree of control over our mindless eating, we must truly understand what we mean.

What is hunger? Is it emptiness in the stomach area? Is it a weakness? Or, (as it is in most cases) is it a desire for food? In our society, few people are starving. The words "I'm hungry” sometimes need to be evaluated. For instance; how bad a feeling is it? Is it painful? Are you really suffering? Are you going to die because it's been 3 hours since you've had something to eat?

Hunger, real stomach hunger, may be an important signal that we are possibly in a negative caloric balance. If you are truly ‘stomach' hungry, then some nuts, a piece of cheese, yogurt with fruit or hummus & veggies should take the edge off. Eating some protein is the best way to satisfy your hunger and keep you more satisfied until the next meal or snack.
On the opposite end of the ‘hunger scale' is fullness. Again, what does that mean? Does it mean we feel so stuffed that we can't eat another bite? Or, is it the emotional satisfaction when we eat a full plate of food at a restaurant. If that is the case, can we learn to eat just to the point of satisfaction? Already our society suffers from excess portions, so it takes tremendous will power to stop eating when you know you are satisfied, and not allow yourself to get to the point of fullness. Many people do not suffer from a lack of food; so, if indeed you feel a growling in your stomach a few hours later, once again a few nuts or cheese or fruit or yogurt will take the edge off.

Most of what I'm trying to get all of us to do is to be very mindful of the food we put into our mouths. In most cases we are eating way too much, and often eating according to our emotions. If we feel sad, anxious, happy or angry, we tend to eat and have no awareness of the amount of food going in.

Developing the will power to eat only to the point of satisfaction is difficult. We are used to eating what we want, when we want, and whatever quantity we want. There are many reasons for this, and a large part come from a complicated array of gastrointestinal hormones which regulate the hunger and metabolic pathways in the hypothalamus of the brain. Now throw in the emotional hormones of serotonin, dopamine and norepinephrine which sit adjacent to the satiety center of the brain and you can see why a lot of us have difficulty controlling food when we are emotionally distraught.

Try not giving into food, and see how you feel. If you were to miss that sugary snack in the evening time, would it be physically painful? Or, would you simply feel deprived? Would a small, protein-rich snack like nuts and cheese suffice? On the other hand, the next morning you would feel great about yourself for not giving into that drive to have sugar, and you would be on your way to weight loss.

I always like to recommend the book ‘Mindless Eating' by Dr. B. Wansink; he has done a lot of incredible research into the habits of eating; this book can help a person become more aware of how easy it is to be eating more than is necessary and not even be aware of it. Another book I like is "Spark” by Dr. John Ratey (psychiatrist at Harvard). In his book, he goes into great deal about the neuro-chemicals in the brain that cause anxiety and depression, and how exercise can subdue those hormones (which ultimately help us decrease our impulsivity to eat).

Losing weight and keeping it off is not easy, but never give up. Keep trying. Ultimately, you will be successful.

You can do it.

Dr. Doug

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