The Hidden Threat That Triggers Weight Gain: Emotional Hunger

The issue of excess weight is a serious problem that many people experience on today, regardless of age. In this context, Specialist Dietitian and Clinical Psychologist Merve Öz emphasizes the importance of managing real hunger along with eating habits. She states that while many people try to cope with hunger, they often have difficulty understanding its source. So, is it the rumbling of your stomach that drives you, or is it the search for chocolate at the end of a stressful day? Specialist Dietitian and Clinical Psychologist Merve Öz, who reminds us that the fine line between emotional and physical hunger is becoming increasingly blurred in the chaos of modern life, stresses that understanding this distinction is crucial not only for a healthy life but also for maintaining our emotional well-being.
“We all turn to the kitchen from time to time with a feeling of hunger. However, does this hunger always arise from the needs of our body, or is it an attempt to fill an emotional void, such as fatigue, stress, or loneliness? Specialist Dietitian and Clinical Psychologist Merve Öz from Yeditepe University Hospitals stated that understanding the difference between emotional and physical hunger can help us reconsider both our eating habits and emotional balance. She provided important information about this distinction, which could lead to excess weight: The specialist emphasized that emotional hunger leads to excessive calorie intake and that if the emotional eating problem is not addressed, it will be very difficult to reach the target weight and even to maintain it once it is achieved. She said that once emotional hunger is recognized, necessary precautions should definitely be taken  Emotional hunger causes excess calorie intake and emotional eating problem”
Our specialist emphasized that emotional hunger leads to excessive calorie intake and that if the emotional eating problem is not resolved, it will be very difficult to reach the target weight and, even if the target weight is achieved, to maintain it. She also stated that once emotional hunger is recognized, necessary precautions must be taken.

Is Your Hunger Emotional or Physical?

Specialist Dietitian and Clinical Psychologist shared the following information on the topic: "Emotional eating is when a person responds to events or situations by eating, rather than eating due to actual hunger. It is when a person eats to suppress negative emotions or to bring out positive ones. In other words, negative emotions such as stress, anxiety, or sadness do not only cause emotional hunger. Positive emotions like happiness and joy can also lead to emotional hunger. Physical hunger, on the other hand, is when a person eats because they are genuinely hungry. It is also called biological hunger and is necessary for sustaining life. People can identify if their hunger is physical by observing signs such as stomach growling, weakness, dizziness, or trembling”

How to Recognize Emotional Hunger?

Our specialist explaining that : 'If you still feel the urge to eat even though you have just eaten, what you're experiencing might be emotional hunger. In this case, ask yourself when you last ate and whether you're truly hungry.' The specialist continued: 'Additionally, when you're stressed, feeling down, or very happy, do you look for food? If you eat to enhance positive emotions or suppress negative ones, it indicates you're experiencing emotional hunger. Or take a look at yourself: Do you eat snacks from the drawer at work during stressful times? Do you find yourself sitting in front of the TV with food in hand after coming home from work when the kids are asleep? Or do you spend the entire day planning what to eat during your free time? If the answer to these questions is yes, it means you're experiencing emotional hunger.'"

Why Does Emotional Hunger Occur?

Our specialist explained that “A person experiencing emotional hunger often turns to food to relive the pleasure they experienced in the past: "For example, if eating chips while watching TV previously lifted your mood a little, you might expect the same result from the same food. This creates a habit of eating chips in front of the TV. However, sometimes the same food may not provide the same pleasure, because many factors, such as the movie or TV show you're watching, the environment, the weather, and the people around you, can enhance the enjoyment you get from the food. Therefore, before consuming a food, ask yourself, 'Do I really want to eat this, or am I eating it hoping for the pleasure it will bring?' If you're eating with the hope of pleasure, it means you have an emotional eating problem. Will the short-term pleasure from the food be worth the calories? Will you regret it afterward? After asking yourself these questions, decide whether or not to eat the food."

How to Control Emotional Hunger?

Once emotional hunger is identified, the person should find different activities that will make them happier instead of occupying themselves with food, our specialist explained: "First, instead of eating during stressful moments, a to-do list should be prepared, and this list should be kept in mind. The list should consist of at least 10 items. Some activities could include: drinking coffee, tea, or water, reading a book, listening to music, dancing, watching a movie, going for a walk, changing the environment, doing relaxation exercises, meeting with a loved one, practicing breathing exercises, drawing, or anything that will distract you from food. These activities will shift your focus away from eating to other actions that will provide dopamine." And Never forget that this hunger is temporary..

Meals Lasting More Than 20 Minutes Increase Satiety

Our specialist gave the following advice: "If the desire to eat persists after trying each item on the list, food should be eaten as a last resort." The specialist also offered some recommendations: "It should be remembered that the brain signals satiety after 20 minutes, so meals lasting 20 minutes or longer will increase feelings of fullness. No matter what is eaten, it should be consumed slowly and mindfully. After applying all these strategies, if emotional hunger still persists, it would be beneficial to explore the underlying causes of your emotional hunger with the help of a specialized psychotherapist."