How to Tune In to Hunger and Appetite: A Mindful Approach

When was the last time you truly felt hungry? If you’re having a hard time recalling, that’s perfectly okay! Sometimes, we’re so accustomed to eating out of emotion or habit that we lose touch with our natural hunger cues.
Let’s take a moment to reflect and get curious about your body’s signals. Ask yourself:

• How did you know you were hungry the last time you felt it?
  
  • A dip in energy?
    
  • A growling stomach?
    
  • Maybe a sense of lightheadedness?
    
• Did you notice any other feelings alongside those physical hunger cues?
  
  • Perhaps you felt anxious, hangry, or even stressed?
    

Now, think about your last meal.  Did you eat because your body sent you hunger signals, or were there other reasons at play?  What motivated you to eat at that time?  Maybe it was just “time” for breakfast,  or maybe you ate to prevent future hunger, or perhaps you grabbed a snack because you needed a break from work.
Understanding Hunger vs. Appetite
Hunger is your body’s natural cue, a signal designed to ensure you stay nourished. Tuning in to this cue is a simple yet powerful tool for supporting your wellness goals. Understanding the difference between hunger and appetite can help guide your eating choices. Hunger is physical—your body needs fuel. Appetite, on the other hand, might arise from emotional triggers, social occasions, or the mere presence of food.
So, how can tuning in to your hunger and appetite benefit you? Here are a few possibilities:

1. Mindful Eating: By waiting until you’re hungry, you’ll better match your food intake with your body’s actual needs, avoiding overeating.
   
2. Stress Eating Awareness: Being mindful of when you’re eating out of stress versus true hunger can empower you to seek other forms of self-care instead of reaching for food.
   
3. Weight Management: Listening to hunger cues can help you maintain your weight by ensuring you’re eating only when your body truly requires food.
   

Tuning in to hunger allows you to be intentional with your food choices, leading to a more balanced and empowered approach to eating.
Create an Action Plan
Now, let’s make this practical. While tuning in to hunger sounds great in theory, real life often throws curveballs. There will be times when you eat because you simply don’t have a choice (for example, you might be heading to a work seminar and won’t have time to eat until hours later) or due to social reasons (hello, happy hour!)
The goal is to create a flexible plan so you can stay connected with your body’s hunger cues while being realistic about your lifestyle. Remember, there are two essential steps to eating when you're hungry:

1. Play the “Hunger or Appetite” game to discern what your body is telling you.
   
2. Wait for mild to moderate hunger before eating instead of simply eating out of habit or routine.
   

How can you put this into practice?
Consider setting an intention based on where you are in your journey with hunger and appetite awareness. Here are some ideas:

• Start small: Label whether you’re truly hungry or just feeling the pull of appetite before each meal. Don’t worry about waiting to eat just yet—just get clear on what your body is telling you.
  
• Focus on breakfast: Try waiting until you’re mildly to moderately hungry before eating breakfast every day, and then see how that feels.
  
• Practice mindfulness: In between the urge to eat and actually eating, take a 15-minute break to do something stress-relieving like walking, meditating, or reading. This can help you tune into your body’s true needs.
  

Remember, specificity is key! Write down your plan—whether it’s labeling hunger cues, taking mindful pauses, or waiting before meals.
To make it even easier, consider setting reminders: a sticky note on your fridge or an alarm on your phone that prompts you to check in with your body before eating.
Final Thoughts
The practice of tuning in to your hunger is a powerful way to honor your body and support your health goals. It’s about being mindful of when and why you’re eating and finding balance.  By taking small steps toward listening to your body’s natural cues, you’re setting yourself up for success—one meal at a time.
So, how will you practice the skill of listening to your hunger today? What steps will you take to make more intentional food choices and reconnect with your body’s signals> 
Let’s start this journey together!