“Listen to your body.” It’s one of the most common pieces of health advice, but what does it really mean?
In a diet culture that champions restriction and prescriptive eating templates, it’s harder than ever to quiet the noise and listen to what our bodies are telling us. This is especially true when it comes to noticing the difference between hunger cues and cravings. But we’re not throwing in the towel just yet because knowing how to interpret hunger signs is not only critical to maintaining a healthy weight, but also to preserving your overall health and wellness.
With that in mind, let’s talk about how to demystify and decode hunger signals to build a stronger mind-body connection.
What is hunger?
Let’s start with the basics: What is hunger? You probably know the feeling. Stomach growling, fatigue, an insatiable need for food. But did you know that hunger can be broken down to two different types?
1. Physical hunger
Physical hunger is just that — a feeling that comes from a physical need to eat. This kind of hunger comes on gradually, and once you eat, your physical symptoms go away.
Physical hunger signs
What are hunger cues? Simply put: They’re the signals our bodies send us to let us know when we’re hungry. It varies from person to person, but there are several common hunger cues. Here’s how to know when you’re hungry:
- Stomach growling
- Feeling low in energy or fatigued
- Irritability (aka hangry)
- Nausea
- Dizziness
- Shakiness
- Difficulty concentrating
2. Emotional hunger
Ever wonder, “Why do I feel hungry after eating?” Maybe you didn’t eat enough — or it could be emotional hunger, an emotionally-based desire to eat often driven by what your mind or mouth want. Emotional hunger tends to come on suddenly, and you may crave comfort foods.
Emotional hunger signs
Common signs of emotional hunger include:
- Eating that’s paired with an upsetting or strong emotion like sadness, anxiety, or anger
- An inability to stop eating when full
- Feelings of guilt after eating
Another common form of emotional hunger is absent-minded eating. “It’s ultimately eating without thinking about eating,” says dietitian Sinan Ozyemisci, MS, RDN. “It’s more distracted eating rather than absent-minded eating.”
Think: eating dinner in front of the TV, driving to work while eating breakfast, or talking on the phone mid-snack. Distracted eating isn’t inherently wrong, but it often keeps you from checking in with your body and noticing fullness cues, which may lead to overeating and discomfort.
How to tell when you’re full
Speaking of fullness cues, let’s dig a little deeper into fullness and satisfaction.
“Signs of fullness and signs of satisfaction are very in line with each other,” says Sinan. So, what’s the difference? Fullness is the physical sensation of satiety, while satisfaction is the mental experience of satiety.
Sinan explains how to tell when you’re full: “If you are able to stop for a second, either take a sip of water or gauge hunger for 2 or 3 minutes after that last bite, if you feel satisfied — that’s the easiest way to tell if you’re full.”
You’ll also notice that your hunger cues begin to fade, and symptoms like stomach growling or nausea begin to reside.
But what happens when you feel physically full but not mentally satisfied? Sinan says that’s when you start tipping toward cravings. “We have to fight it, but not in a way of punishing ourselves,” he says. “See if there are low-calorie options that you can satisfy that craving with. If you’re craving sweets, maybe it’s tea with Stevia or honey in it after your meal.”
Why am I so hungry? The science of hunger cues
Your body has another, less noticeable way of sending hunger cues: hormones.
Knowing the bodily processes behind hunger can help you get better at understanding hunger cues and why they may be happening. There are two key hormones at play:
- Ghrelin: Known as the “hunger hormone,” ghrelin is secreted by the stomach when blood sugar drops. Ghrelin increases your body’s sense of hunger.
- Leptin: Produced by fat cells, leptin tells your body when it’s full to help maintain your weight over time.
Here’s where it gets interesting. When you are in a weight loss pattern, your body produces more ghrelin, so you may feel hungrier when you’re working out regularly and you’re in a calorie deficit.
If you’re thinking, “Why am I always hungry?” after establishing a regular gym routine or cutting back on calories, Sinan has an answer: “The longer that you stay in a caloric deficit, your body composition changes. Your body’s not only going to look for more fuel because you’ve cut your calories back, but also more fuel because you have less body fat or body composition to work off of.”
When your diet and activity levels are shifting, it may take time for your body to adjust, and that’s okay. Sinan says, “It will take two to three weeks to adjust to big changes like that … the best way to deal with that is to space out consumption.”
Experiment with your meal times to find what works best as your body adjusts to changes in diet and activity.
Getting candid about cravings
Understanding hunger cues can also help you tell the difference between cravings — which are often linked to emotional hunger — and physical hunger.
Hunger vs. cravings
There are a few ways to determine whether what you’re feeling is physical hunger or a craving. First, remember that hunger is general, but cravings are typically directed toward specific foods or food groups.
“If there’s a certain food in front of you — say, a salad — if you’re hungry, you’re going to eat it,” Sinan explains. “If you have a craving, chances are you might not want to eat the salad, and actually just eat what you’re craving instead.”
Asking yourself, “Could my hunger be satisfied by any food, or only by a specific food?” is a good test for determining if your body actually needs fuel.
Another sign: “If you’re hungry within an hour of eating a good meal, then it’s probably a craving,” Sinan says.
How to curb cravings
Okay, so what can do you experience fewer cravings? First, consider the cause of cravings: an imbalanced diet. When we underconsume or eat unbalanced meals, we tend to experience hunger — and cravings — more frequently.
Sinan says the solution lies in balance: “Introduce more carbs, adequate protein, or balanced fats throughout the week. Cravings can be captured just by building in a balanced diet.”
A note on eating to satisfy cravings
What about those “I’ve had the worst day ever and just want a big bowl of mac and cheese” cravings? Let’s be real — we’re not always going to opt for healthy food alternatives when we’re in a bad mood. Sinan’s advice: Enjoy your comfort foods in moderation and build the rest of the day around it.
“We don’t want to eliminate any food whatsoever,” he says. “We want to moderate that. Ice cream is perfectly fine to have, a burger is perfectly fine to have…but if you can moderate that to eat it once in a while so you’re not missing the flavor or feeling like you’re restricted, that’s where you’re going to cure a lot of that negative relationship with food.” In fact, enjoying sweet treats and comfort foods in moderation — and in line with your macros — makes long-term success and wellness more likely, according to Sinan.
If nothing tastes like the ice cream shop down the street, find a way to build in the extra fats and carbohydrates every once in a while. Or try getting a kids’ size and enjoying the flavor.
“You’re going to notice as you moderate those things, the neurotransmitters for those things will dial back, too. Sweet is going to taste a lot sweeter — salty is going to taste a lot saltier. So, the more you’re able to moderate those things without taking them out completely, you’re going to do a much better job handling those cravings,” Sinan says.
How to listen to your hunger and fullness cues
The question “Why am I so hungry?” can be loaded with a lot of guilt or feelings of inadequacy. But one of the biggest myths of diet culture is the belief that you just need to use your willpower to overcome what your body is telling you if you want to lose weight. But to see lasting success (and enjoy plenty of other health and wellness benefits), consider learning to work WITH your body, not against it. You may find more success when you identify and understand your hunger rather than ignore it.
The good news: With practice, you can become more in tune with your body and your hunger cues. We’ve got a few tools and tips to help you get started.
Hunger scale: How to know when you’re hungry
Checking in with yourself throughout the day is a simple way to start listening to your body’s signals. Use this scale to gauge your hunger and fullness levels:
- Very uncomfortable. Hungry — lack of focus, weak, dizzy, nauseous.
- Extremely hungry. Irritable, low energy levels, headache, shakiness.
- Hungry. Stomach feels empty, may be growling, ready for a meal.
- I could eat. Low level of hunger, could have a snack.
- Neutral. Neither hungry nor full.
- Mild fullness. Or pleasantly full, but you still wouldn’t mind eating more.
- Satisfied. Or comfortable and satisfied. Stomach feels full, but not overly full and not uncomfortable.
- Slightly overfull. Some feelings of discomfort. Roundness in your stomach. (Food baby, anyone?)
- Stuffed. Very full and uncomfortable (this is the stage where you want to unbutton your pants).
- Physically ill. Painfully stuffed and feeling sick.
Ideally, you’ll eat when you’re at a 3 or 4 on the hunger scale. At this point, you’re not irritable or hangry and your blood sugar isn’t too low. This means you’ll be able to better determine how much to eat — and when to stop eating. At this stage, it’s also easier to make healthy food choices because you’re not desperately hungry yet.
If you’re at a 1 or 2, it might be tempting to eat too much too quickly to satisfy your hunger fast. Do your best to slow down when you eat and practice mindfulness.
When should you stop eating? Aim for a 7 on the scale. If you pass that point, it’s okay! Remind yourself that your next meal is an opportunity to improve your listening skills and to better understand your fullness signals.
4 tips for listening to your body
In addition to the hunger scale, you can use these mindfulness tips to tune into your body and practice a more intuitive approach to eating.
- Take a moment for yourself. It could be 30 seconds, or just a few minutes. Place your hands on your belly and notice the sensations you’re experiencing — does it feel empty? Is it making rumbling sounds? When you think of food, how does it feel, and how does the rest of your body feel? What is your energy like currently?
- Get curious. Ask yourself what food your body is hungry for — savory, salty, sweet? How might a balanced meal fulfill that hunger?
- Slow down. Eat your food slowly. Take time to enjoy and savor each bite. Pro tip: Set your silverware down between bites to slow down and enjoy your meal.
- Check in. After you’re done eating, scan your body again and notice how you feel. Was the food what you wanted? Did it satisfy your needs? Do you feel any lingering hunger symptoms?
Does drinking water reduce hunger?
Contrary to popular belief, drinking water will not make you feel full, but it can help with digestion — and it’s critical to your overall health. In fact, Sinan actually encourages drinking water with meals. “It slows things down for us to better gauge when we’re satisfied versus when we’re full or overly full,” he says.
A final note on hunger cues
By becoming a great listener to your own body’s hunger and fullness cues, you’ll develop:
- A healthier attitude toward food and body image.
- The ability to decide what, when, and how much to eat — there’s room for all kinds of foods when you learn to listen and trust your body.
- The ability to eat the foods that support your body as well as make you feel satisfied — choosing from a wide variety of foods will offer diversity and enjoyment.
- Freedom from diet dogmas, rules, and restrictions.
Remember that learning to listen to your body is an ongoing process, and you won’t perfect the skill overnight. Be patient and allow yourself to make mistakes. With time, you’ll learn your body’s patterns and become a better listener.
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