Read Time: 4 Minutes

What You'll Learn: How to embrace hunger and figure out if you're eating out of true hunger or other reasons.

This week, let’s talk about hunger.

How often do you find yourself reaching for a snack and then wondering, Am I actually hungry, or am I just… eating?

It’s such a common question—and one I’ve asked myself more times than I can count. The truth is, hunger isn’t always about needing food. Sometimes it’s emotional, sometimes it’s boredom, and sometimes it’s just plain old habit.

But here’s the good news: you can learn to tell the difference.

It starts with slowing down and checking in with yourself.

The Hunger Check-In

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The next time you feel hungry, I want you to pause before you grab something to eat.

Just for 3–5 minutes.

Here’s what you do:
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1. Find a quiet spot: Sit somewhere comfortable where you can close your eyes.
2. Breathe deeply: Take a slow breath in for a count of 4, hold it for 4, and exhale for 6. Do this 4–5 times.
3. Ask yourself these questions:

• What am I feeling right now? (Anxiety? Stress? Boredom?)
• When did I last eat? (If it’s been 2–3 hours, it could be true hunger.)
• Am I thirsty? (Dehydration often mimics hunger.)

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This simple practice can help you tune into your body and figure out if you’re really hungry—or if something else is driving you to eat.

Another trick is to reach for a big glass of water. After you drink water and wait about 10 minutes, then if you're still hungry, eat something.
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Understanding Your Hunger

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There are three main types of hunger to watch for:

1. Physical Hunger (The Real Deal)

• Signs: Your stomach is growling, you feel low on energy, or you’re a bit lightheaded.
• What to Do: Eat! Start with something balanced, like a meal or snack with protein, healthy fats, and fiber.

2. Emotional Hunger (Driven by Feelings)

• Signs: You’re craving specific comfort foods (think chips, ice cream, or chocolate), and the urge feels urgent or overwhelming.
• What to Do: Acknowledge the emotion and try another coping strategy—like journaling, walking, or meditation/deep breathing.

3. Habitual Hunger (Mindless Eating)

• Signs: You’re not physically hungry, but you’re reaching for food out of routine (like snacking while watching TV or grabbing something because it’s “time to eat”).
• What to Do: Redirect your attention. Find an activity that doesn’t involve food, like reading, stretching, or tackling a quick chore.
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Why This Matters

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When you take the time to identify your hunger, you’re giving yourself the power to respond instead of react.

You’re shifting from autopilot eating to intentional choices. You're eating more mindfully.

Here’s what happens when you start practicing this regularly:

• You’ll feel more in control of your eating habits.
• You’ll learn to truly enjoy your food, instead of eating out of impulse.
• And most importantly, you’ll feel more connected to your body and what it really needs.
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Your Challenge This Week

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Next time you feel hungry, give this a try:

1. Pause for 3–5 minutes.
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2. Take a few deep breaths and check in with yourself.
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3. Decide whether you’re physically hungry, emotionally hungry, or just in a habit loop.

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It might feel a little awkward at first—that’s okay.

Like anything else, it gets easier with practice.

Remember, eating should feel good—not rushed, guilty, or mindless. The more you slow down and listen to your body, the better you’ll get at making choices that support your goals and feel good in the moment.

One last note- If you're trying to lose weight and you're in a calorie deficit, you WILL feel hungry at times and it's completely normal, expected, and a healthy response to your calorie deficit. It means what you're doing is working. You're in a true calorie deficit. Embrace it and distract yourself with a zero calorie beverage or coffee/tea.

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