Understanding Your Physical vs. Emotional Hunger for Bariatric Success
There are three key factors in emotional eating and in this blog we are going to be focussing in the second one: Physical vs. Emotional Hunger
Physical vs. Emotional Hunger
A common myth for bariatric patients is that all feelings of hunger are removed from the body during weight loss surgery, this is correct to some degree but not fully accurate with regards to how the body and mind react to hunger. During surgery the part of the stomach that the surgeon removes contains the Ghrelin. Ghrelin is a hormone produced by your stomach and other parts of your body, such as your brain, small intestine and pancreas. It is often known as the “hunger hormone,” and has numerous functions in addition to telling your brain you’re hungry. When this is taken away during your weight loss surgery procedure it means that not only is a patient full sooner after eating small amounts due to the stomach size, but also the cravings for food will be significantly lower too. But, the body and the mind have other hunger signals, so hunger is never removed fully, whether that be physical hunger or emotional hunger.
The difference between emotional hunger and physical hunger
Before you can break free from the cycle of emotional eating, you first need to learn how to distinguish between emotional and physical hunger. This can be trickier than it sounds, especially if you regularly use food to deal with your feelings.
Understanding the difference between physical and emotional hunger is crucial for bariatric success so the first thing you need to learn is:
- Physical hunger develops gradually, is satisfied by any food, and stops when full.
- Emotional hunger, on the other hand, comes on suddenly, craves specific comfort foods, and persists even when full.
But let’s look at it in a little more detail.
Emotional hunger can be powerful.
It’s easy to mistake it for physical hunger. But there are clues you can look for to help you tell physical and emotional hunger apart.
Emotional hunger comes on suddenly.
It hits you in an instant and feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually. The urge to eat doesn’t feel as dire or demand instant satisfaction (unless you haven’t eaten for a very long time).
Emotional hunger craves specific comfort foods.
When you’re physically hungry, almost anything sounds good—including healthy stuff like vegetables. But emotional hunger craves junk food or sugary snacks that provide an instant rush. You feel like you need cheesecake or pizza, and nothing else will do.
Emotional hunger often leads to mindless eating.
Before you know it, you’ve eaten a whole bag of chips or an entire pint of ice cream without really paying attention or fully enjoying it. When you’re eating in response to physical hunger, you’re typically more aware of what you’re doing.
Emotional hunger isn’t satisfied once you’re full.
You keep wanting more and more, often eating until you’re uncomfortably stuffed. Physical hunger, on the other hand, doesn’t need to be stuffed. You feel satisfied when your stomach is full.
Emotional hunger isn’t located in the stomach.
Rather than a growling belly or a pang in your stomach, you feel your hunger as a craving you can’t get out of your head. You’re focused on specific textures, tastes, and smells.
Emotional hunger often leads to regret, guilt, or shame.
When you eat to satisfy physical hunger, you’re unlikely to feel guilty or ashamed because you’re simply giving your body what it needs. If you feel guilty after you eat, it’s likely because you know deep down that you’re not eating for nutritional reasons.
How to overcome emotional hunger for bariatric success
Eating mindfully is the starting point for overcoming emotional hunger. This requires you to expand your awareness and your understanding around your own food habits, so you are able to make more conscious decisions about what you eat, when and why.
Although most of the time we simply see the two categories of hunger as physical hunger and emotional hunger, with regards to mastering mindful eating it is important to have a deeper understanding of the seven different types of hunger relating to those two categories and the different parts of our anatomy – the eyes, nose, mouth, stomach, cells, mind and heart. You can access more information this through our guidebook: The 7 Types of Hunger, saved in the Centre for Bariatric Support Membership portal. (click here)
Next Steps
If you are struggling to manage your emotional eating and emotional hunger cues and feel you would benefit from accessing some additional support to help you develop a healthier relationship with food to enhance your chances of weight loss success after having bariatric surgery.
Please contact us at [email protected] for more information on how to access that support or head over to the Directory for a list of therapists who can provide you with one to one personal sessions. Click link here to access the directory. Or become a member of the Centre for Bariatric Support membership portal, and access all the archived videos of past support groups providing advice and guidance on topics like this one and many, many more. Click here for link to membership page.
