Talk with Tara
Recognizing Head Hunger
One of the most common struggles for those trying to lose weight is overcoming head hunger (a mental/emotional desire for food). After years of dieting and being told when, what, and how much to eat, it is no surprise that many of us have stopped listening to the messages our bodies our sending us. As a result, head hunger and actual physical hunger can begin to feel identical.
The first step in overcoming head hunger is learning to recognize it. Luckily, there are very specific signs and symptoms to look out for. Below are the eight distinguishing characteristics of head hunger:
1.) Head hunger comes on SUDDENLY. All of a sudden, you are starving and your desire to eat is intense. Physical hunger typically comes on 2-4 hours after your last meal and provides a slow, steady progression of cues that it is time to eat. First, your stomach begins to rumble and then it begins to growl.
2.) Head hunger creates CRAVINGS for specific, typically unhealthy foods (i.e. pizza, ice cream). Physical hunger is flexible with food choices and will be happy with whatever you eat, as long as it is satisfied.
3.) Head hunger isn't located in your stomach. Instead, it is located “above the neck" and focuses on SPECIFIC TASTES AND TEXTURES. You may obsess about eating a specific food or crave the taste of a certain food in your mouth. Physical hunger is located solely in your stomach and is felt throughout the body.
4.) Head hunger is URGENT. It’s all about the “quick fix." Physical hunger is patient. It may prefer that you eat soon, but it doesn’t command that you eat at that instant.
5.) Head hunger is often paired with a NEGATIVE EMOTION, such as stress, sadness, frustration, or loneliness. It can also occur with fatigue or boredom. Physical hunger is the direct result of a physical need to nourish your body.
6.) Head hunger may involve “MINDLESS" or unconscious eating. For example, you may notice that you’ve eaten an entire container of ice cream without even realizing it. Physical hunger involves a conscious choice of what, when, and how much you eat. \
7.) Head hunger DOES NOT STOP EATING in response to feeling full. Instead, it keeps eating because it wants more of the taste of the food or in an attempt to “stuff" or numb negative feelings. Physical hunger listens to your body's physical cue's and doesn't need to be “stuffed" to be satisfied.
8.) Head hunger can be followed by feelings of GUILT, SHAME, OR REMORSE. Physical hunger realizes that eating is necessary and it allows your body to take in what it needs without feeling ashamed.
Next week, I will continue discussing issues related to head/emotional hunger. Please feel free to respond with your comments!
Tara Griffith, MA, MFT
The Surgical Weight Loss Center of Hawaii
WLS Support Services
*DISCLAIMER*
The information provided within this forum is intended for GENERAL EDUCATIONAL PURPOSES ONLY. Answers, comments, and opinions provided are not intended to substitute for informed professional medical, psychiatric, psychological, or other professional advice.
Always seek the advice of your personal physician or other qualified health provider for any questions you may have regarding any specific medical condition or mental health issue. Information provided in this forum DOES NOT constitute a therapist-patient relationship between you and Tara Griffith, MFT.
As this is an open forum on the Internet, your questions and answers will be seen by others. It is possible that an unqualified individual may post a reply to questions. If you suspect a reply is not from a qualified source, please alert Tara Griffith, MFT.
One of the most common struggles for those trying to lose weight is overcoming head hunger (a mental/emotional desire for food). After years of dieting and being told when, what, and how much to eat, it is no surprise that many of us have stopped listening to the messages our bodies our sending us. As a result, head hunger and actual physical hunger can begin to feel identical.
The first step in overcoming head hunger is learning to recognize it. Luckily, there are very specific signs and symptoms to look out for. Below are the eight distinguishing characteristics of head hunger:
1.) Head hunger comes on SUDDENLY. All of a sudden, you are starving and your desire to eat is intense. Physical hunger typically comes on 2-4 hours after your last meal and provides a slow, steady progression of cues that it is time to eat. First, your stomach begins to rumble and then it begins to growl.
2.) Head hunger creates CRAVINGS for specific, typically unhealthy foods (i.e. pizza, ice cream). Physical hunger is flexible with food choices and will be happy with whatever you eat, as long as it is satisfied.
3.) Head hunger isn't located in your stomach. Instead, it is located “above the neck" and focuses on SPECIFIC TASTES AND TEXTURES. You may obsess about eating a specific food or crave the taste of a certain food in your mouth. Physical hunger is located solely in your stomach and is felt throughout the body.
4.) Head hunger is URGENT. It’s all about the “quick fix." Physical hunger is patient. It may prefer that you eat soon, but it doesn’t command that you eat at that instant.
5.) Head hunger is often paired with a NEGATIVE EMOTION, such as stress, sadness, frustration, or loneliness. It can also occur with fatigue or boredom. Physical hunger is the direct result of a physical need to nourish your body.
6.) Head hunger may involve “MINDLESS" or unconscious eating. For example, you may notice that you’ve eaten an entire container of ice cream without even realizing it. Physical hunger involves a conscious choice of what, when, and how much you eat. \
7.) Head hunger DOES NOT STOP EATING in response to feeling full. Instead, it keeps eating because it wants more of the taste of the food or in an attempt to “stuff" or numb negative feelings. Physical hunger listens to your body's physical cue's and doesn't need to be “stuffed" to be satisfied.
8.) Head hunger can be followed by feelings of GUILT, SHAME, OR REMORSE. Physical hunger realizes that eating is necessary and it allows your body to take in what it needs without feeling ashamed.
Next week, I will continue discussing issues related to head/emotional hunger. Please feel free to respond with your comments!
Tara Griffith, MA, MFT
The Surgical Weight Loss Center of Hawaii
WLS Support Services
*DISCLAIMER*
The information provided within this forum is intended for GENERAL EDUCATIONAL PURPOSES ONLY. Answers, comments, and opinions provided are not intended to substitute for informed professional medical, psychiatric, psychological, or other professional advice.
Always seek the advice of your personal physician or other qualified health provider for any questions you may have regarding any specific medical condition or mental health issue. Information provided in this forum DOES NOT constitute a therapist-patient relationship between you and Tara Griffith, MFT.
As this is an open forum on the Internet, your questions and answers will be seen by others. It is possible that an unqualified individual may post a reply to questions. If you suspect a reply is not from a qualified source, please alert Tara Griffith, MFT.
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