Next time you're daydreaming about a chocolate bar between meals, try and identify what kind of hunger you think you need to satisfy. Is it:
Emotional hunger?
This is a response to an emotion or feeling, usually experienced as an intense craving or an 'empty' feeling.
Deal with it: Ask yourself: 'Am I hungry, angry, lonely or tired?' If you're hungry, eat. If you're angry, think of ways to resolve the situation; if you're lonely, call someone (added bonus: you can't eat and talk at the same time); if you're tired, rest.
Bored hunger?
This is when you've been in front of the TV for hours and get a sudden urge to splurge on something 'naughty'.
Deal with it: This is a sign that your brain is craving variety, not a wedge of cake! Distract yourself by having a cup of tea or glass of water, tidying your wardrobe, having a bath or going for a walk.
Stressed hunger?
You'll experience this when you're burning the candle at both ends and feel the need to refuel yourself continuously to keep going.
Deal with it: Exercise to burn off the adrenaline coursing through your body is the quickest way to de-stress during or after a stressful day. Another calming technique is to breathe in through your nose for four, pause and then breathe out again through your nose for eight. Focus on releasing any nervous tension in your body while breathing out. Hypnosis works a treat too.
Real hunger?
This is when the interaction between your hormones and a fall in blood sugar signals that you need to eat - maybe with a rumbling tummy and a light head.
Deal with it: Before you reach for a snack, use the following scale to recognise what kind of hunger you're feeling:
0: stuffed
1: not at all hungry
2: comfortable
3: a bit hungry
4: hungry
5: very hungry
Before you give in to hunger pangs, ask yourself which level of hunger (above) you are feeling. If it's a 3, ask yourself whether you could wait until your next meal or snack. Would having a drink, such as a glass of water, do?
Regular meals and healthy snacks will help you avoid ever being at 0 or 5 on the scale; feeling stuffed or ravenous can both trigger overeating. Remember, it takes 10-15 minutes after a meal for your natural appetite controllers to kick in.
