Distinguishing Hunger from Food Desires: A Guide
In a world where dieting has become the norm, Dr. Aileen Alexander, a women's health and weight loss expert, TEDx speaker, and medical doctor, advocates for a different approach: intuitive eating. This method aims to reconnect with hunger and satiety signals, enabling individuals to listen to their bodies and respond to their needs.
Dr. Alexander's client base includes women who had not realized they were often just thirsty instead of hungry, as well as those who had not recognized the impact of caffeine on their perceived hunger levels. Her 12-week program, designed for women interested in learning intuitive eating, starts with a complimentary consultation.
So, how does one distinguish between hunger and a food craving? Dr. Alexander suggests thinking about what one is craving or wanting in a given moment. If the answer is yes, one could eat an apple, then it is likely a hunger signal. On the other hand, if the answer is no, one is craving a specific food, which is not driven by nutrition but possibly an emotional need or stress.
The process of learning intuitive eating is a journey that will involve trial and error as one feels their way and tunes back into their body. Dr. Alexander notes that tuning into hunger signals is a difficult task, but mindful awareness techniques can help. Pausing to ask if you are truly hungry before eating can help identify whether the urge to eat is due to real hunger or emotional stimulus.
Other physical sensations, such as thirst and caffeine-induced jitteriness, can sometimes be mistaken for hunger. Therefore, it's essential to stay hydrated and be aware of the impact of caffeine on one's body. Eating balanced, regular meals also helps maintain stable blood sugar and reduces the intensity of food cravings.
Delay and distraction methods, such as waiting 10-15 minutes or engaging in another activity, often reduce cravings but have less effect on physical hunger. Keeping a food and mood journal can help spot patterns of non-hunger eating triggered by emotions, stress, or environment.
Dr. Alexander encourages being curious about the food one's body is calling for. Eating an apple instead of the desired food provides more nutrients, vitamins, minerals, and fiber, making one feel fuller. She also recommends a book on intuitive eating by the dietitians who coined the term for those interested in learning more about the subject.
However, Dr. Alexander's approach to intuitive eating is considered "scary" by some, comparable to trusting a cheating boyfriend. But for those willing to embark on this journey, the rewards could be a healthier, happier relationship with food and their bodies.
- Dr. Alexander's 12-week program focuses on intuitive eating for women who want to learn this method and reconnect with their hunger and satiety signals.
- In her approach, Dr. Alexander advises that if you can eat an apple in response to a craving, it's likely a hunger signal, whereas a specific food craving may be driven by emotional needs or stress rather than nutrition.
- Dr. Alexander's program emphasizes mindfulness techniques to help individuals tune into their hunger signals and identify the true source of their food urges.
- Recognizing physical sensations like thirst and caffeine-induced jitteriness as distinct from hunger is essential in understanding one's body's needs.
- Maintaining stable blood sugar by eating balanced, regular meals can help reduce the intensity of food cravings, while keeping a food and mood journal assists in identifying patterns of non-hunger eating triggered by emotions, stress, or environment.
- For those interested in exploring intuitive eating further, Dr. Alexander suggests a book on the subject by the dietitians who coined the term, as well as considering a more intimate relationship with their food and bodies, which may seem terrifying at first but could lead to a healthier, happier existence.
