Let’s talk appetite and hunger. Hunger is our physical need for food. Being hungry is a sign our body needs energy or fuel to continue thriving. We can experience hunger with a growling tummy, a feeling of weakness, headaches or lack of concentration, you may even be moody or #hangry 😫. If we ignore hunger signals our body will respond with chemical reactions to encourage us to eat, increase hormones like ghrelin (our hunger hormone) and decrease leptin (our satiety hormone). Hunger is pretty simple, scientifically speaking.
Appetite, however, is a bit more involved and most of us might confuse one with the other or even interconnect them. Appetite is defined as having a 😍desire for food. We can place cravings under appetite. Appetite is said to be closely linked to our behavior and emotional connection to food. It is also influenced by sensory reactions. Like going to gramma’s house may trigger a desire for her famous fried chicken. Leaving church may spur a desire to go out to lunch. Appetite is not hunger. Often our 👀eyes are bigger than our stomach due to appetite. Appetite rarely gives us cravings of 🌿asparagus and kale. More like highly processed foods 🎂 full of unhealthy carbs.
So how do we combat appetite's cruel intents?
You have many thoughts throughout the day but you don’t act on them all. Acknowledge your craving, you don’t have to give into it. Just don’t ignore it.
Begin to understand why you are having the craving. Is it boredom, or anxiety related?
Find a suitable substitution, if you’re craving chips try popping some popcorn. If you’re carving something sweet, try some fruit.
Redirect your thoughts. Do that laundry that is piling up on your couch or walking the dog. Giving your mind something else to think about often helps quiet the craving.
Ask your self is it worth it? Weight out the pros and the cons. If you eat this treat will it make you feel better about your body or will it make you feel worse about your body?
Allow yourself a small portion, enough to satisfy the craving but not go overboard.
Finally, if you have to give in realize its OK. Its only one treat and one treat will not derail your whole progress.
Sources:
https://www.acefitness.org/education-and-resources/professional/expert-articles/6331/all-about-hunger
https://www.foodmatters.com/article/hunger-vs-appetite-whats-the-difference
https://theaspenclinic.com/appetite-vs-hunger/