100
1 
23
Hunger vs. Appetite
Sometimes it’s hard to tell the difference between true hunger and appetite. Tuning into your hunger cues and learning to eat when you are truly hungry can help you avoid overeating and is an important step in maintaining a healthy weight.
Need to eat vs. desire to eat
Hunger is when your body needs to eat. In the beginning stages of hunger, you may feel the emptiness of your stomach or hear it rumbling. If you go too long without eating, you may even get a headache or feel shaky or weak. Low blood sugar levels and certain hormones in your body are thought to trigger these hunger signals.
Appetite is your desire to eat. Your senses influence your appetite—cravings, emotions, eating habits, and even the smell or thought of your favorite food can stimulate your appetite. Eating based on appetite alone rather than actual hunger can result in eating more than you need.
The next time the smell or sight of your favorite food stimulates your appetite, check in with your hunger before reaching for the plate. Check out How to Identify Hunger Cues to make sure you’re hungry, not just in the mood to eat.
Tips to reduce eating when not hungry
- Don'’t starve yourself. If you go too long without eating, you are more likely to overeat at your next meal.
- Choose foods that are filling. Whole foods (a whole orange versus orange juice), foods with fiber (fruits, vegetables, whole grains), and protein foods (nuts, all-natural peanut butter) have been shown to keep you feeling fuller longer.
- Keep a list of activities you enjoy. Refer to this list if you find yourself in the kitchen when you're not hungry. Pick something on the list and go do it.
- Indulge in small portions. Allow yourself small portions of the foods you love.
- Let your body decide whether it’s satisfied. Wait 20 minutes after eating before moving on to a second helping. Your body needs time to realize it has been fed.
