Hunger vs. Cravings: Understanding the Difference and How to Respond

Have you ever found yourself with an overwhelming craving when you’re not even hungry? Maybe you’re in the middle of a really stressful day and food feels like the only way to calm things down. Or maybe it’s at night, when things are finally calm, but without those chips or cookies you just don’t think you can survive!

You’ve likely heard the phrase, “It’s not just what we eat, but why we eat.” But how do we actually figure out why we’re eating? Especially when the urge is overwhelming! Let’s dive into the key difference between hunger and cravings, and explore some practical steps to help you respond to the craving in a way that won’t derail you and make you feel like crap!

Hunger vs. Cravings: What’s the Difference?

True hunger is a natural, physical cue that lets you know your body needs nourishment. It comes on gradually, usually a few hours after eating, and is often accompanied by physical signs such as a growling stomach or low energy. This type of hunger typically motivates us to eat for sustenance, and ideally, we stop when we’re comfortably full. Not everyone knows how to stop, and that’s a subject for another time. Don’t feel bad if you find it hard to stop eating once you start. There are tools to help you overcome this too!

Unlike physical hunger, cravings can arise at any time. Cravings are often emotional or psychological urges for certain foods, driven by stress, boredom, or the desire for pleasure. You might experience cravings for sugary snacks or comfort food, even though your body doesn’t physically need more food.

Why Do We Crave Food?

Food can serve many purposes beyond nourishment. We might turn to food for:

• Pleasure: Sometimes, we simply want the enjoyment of tasting something delicious.
• Stress relief: Food can temporarily soothe emotions and help us cope with anxiety, sadness, or even boredom.
• Rewards: After a long day, we may reach for a treat as a form of reward or self-care.
• Comfort: Certain foods might bring back happy memories, making us feel better when we’re lonely or down.

Eating for these reasons isn’t inherently bad—it’s just really helpful to know when cravings are guiding us, rather than genuine hunger. The key is moderation and understanding the why behind our eating habits.

Avoiding the Trap of Emotional Eating: Be Kind to Yourself

It’s easy to fall into the trap of harsh self-judgment when we realize we’re eating for emotional reasons instead of true hunger. But here’s the truth: berating yourself for cravings only shuts down self-awareness and can lead to more stress and feelings of failure. Instead of criticizing yourself, try approaching your cravings with curiosity.

Ask yourself: What need am I trying to meet with food?

• Am I looking for pleasure or a distraction?
• Do I need comfort or a break from stress?
• Is there something deeper I’m avoiding or a feeling I’m trying to suppress?

This self-inquiry can open the door to deeper understanding and give you the chance to make more intentional choices.

The Power of Pausing

Next time you feel the pull of a craving, take a moment to pause before acting on it. I promise you will not die if you pause for 30 seconds before grabbing that candy bar. So stop and try the following:

1. Take a deep breath. This simple action helps break the cycle of automatic eating and brings your focus back to the present moment.
2. Ask yourself, “Is there something else pleasurable I could do right now?” Often, the craving is just your body’s desire for enjoyment or comfort. There might be other ways to meet that need without food. Of course, nothing is going to be as good as food, but this is about compromising.
3. Engage your senses. What can you do to stimulate your senses of taste, touch, smell, sight, or hearing? Maybe it’s enjoying a cup of herbal tea, stepping outside for fresh air, or listening to a favorite song.

5 Things to Do Instead of Acting on a Craving

Here’s a list of five things you can do when you notice a craving, instead of turning to food:

1. Take a walk – Clear your mind and stretch your legs.
2. Call a friend – Have a quick chat to shift your focus.
3. Practice deep breathing or meditation – Calm your body and mind.
4. Read a book or listen to a podcast – Engage your mind with something interesting.
5. Enjoy a sensory experience – Take a warm bath, smell some calming essential oils, or enjoy the view outside.

Try creating your own list of alternatives that work best for you! Keep it handy for those moments when cravings strike.

Conclusion: Self-Kindness and Curiosity Over Judgment

Remember, food is not just about sustenance. It’s also about pleasure, comfort, and sometimes, emotional support. The goal isn’t to eliminate cravings. We can’t control the craving! We can only control our response with time and, often we need the help of a professional. By being curious and kind to yourself, you can develop healthier habits without feeling deprived or guilty.

Next time you experience a craving, give yourself a moment to pause, reflect, and choose an alternative action. By practicing this, you’ll build a deeper understanding of your eating habits and start meeting your needs in more fulfilling ways.

Let me know how it goes—I’d love to hear what alternatives worked for you the next time a craving hit! Leave a comment!