Hunger vs. Appetite: Do You Know the Difference?
If you find yourself wanting to eat, first evaluate if it is hunger or appetite.
Hunger and appetite are two words often used interchangeably, but they have very different definitions. Hunger is the biological NEED to consume food and appetite is the DESIRE to eat and is largely based on environmental and emotional cues.
With so many moving parts and timelines up in the air right now with COVID disruptions and being in the midst of the holidays, many people might find themselves with an increased desire to eat food to cope with stress, anxiety and other less desirable feelings.
If you find yourself wanting to eat, first evaluate if it is hunger or appetite.
Scenario 1 (hunger cues): It has been 5 hours since you last ate and you are stuck in meetings and forgot to bring a snack. You start to notice rumbling and an empty sensation in your stomach, and you’re feeling a little lightheaded as well.
If this is what you are experiencing, it is in your best interest to grab a snack or meal as soon as possible.
Scenario 2 (appetite cues): You have a packed work schedule, a full calendar of personal appointments and a list of tasks to complete for the holidays. Despite having just eaten a well-balanced lunch and feeling full and satisfied, you find yourself rummaging through the pantry looking for snacks to distract you from the stress you’re feeling.
If you decide appetite is what you are experiencing once you evaluate the cues that are leading you to think about food, grab some water, a handful of veggies to snack on and take a few minutes to alleviate stress in a more productive way. Here are some time-efficient ways to alleviate stress:
Guided meditation though an app. You can choose how much time you are willing to spend here. Two minutes or 10, any amount of time that allows you to reset will be beneficial.
Keep a notepad handy and jot down the emotions you are experiencing. Journaling for a few minutes can help you organize your thoughts and think through solutions to reduce stress.
Spend a few moments outside. Take a brief walk, sit on a bench or walk to get an afternoon tea. Time outside may help lift your spirits.
Paying attention to the cues that lead you to eat and staying mindful of how you respond are important tools in weight management, maintaining a healthful diet and promoting overall health. It is okay to eat out of appetite occasionally (the holiday cookies on the counter tempt us, too :)), but most importantly, we encourage you to be in tune with your body and emotions to support a healthy relationship with food.