How to Master the Urge to Eat Methods for Differentiating Hunger from Appetite

Hunger is a state of the body caused by a deficiency in food supply. It is a physiological response to the signals sent by the body, which are divided into motor, thermal, metabolic, and hormonal signals. Motor signals pertain to the degree of stomach fullness. When its walls are stretched by food, there is a sensation of satiety, and when it becomes empty, its walls contract, which stimulates the consumption of food.

Appetite is defined as the craving to ingest food, often a specific product or group of products, such as sweets or snacks. It frequently occurs as a response to external factors. When someone views an advertisement for a meaty hamburger, perceives the aroma of baked goods or hears the crunching of chips, it triggers within them a desire to devour those products. It seems to be of no consequence that they have just finished dinner. It is a psychological need that also presents itself in response to negative emotions. As a consequence of excessive appetite, individuals consume more than they should, resulting in a calorie surplus and ultimately leading to weight gain.

It is a significant challenge for those who wish to examine their feelings. Here is a compilation of the main differences between hunger and the necessity of food consumption that may prove to be useful.

Understanding the nature of appetite will make it easier to tame. One of the most effective methods is the elimination of triggers that cause it. In the supermarket, you can choose the route through an aisle with chemical cleaners instead of the one through an aisle of cookies. At home, it's best not to store large quantities of salty snacks, but to arrange with a colleague for a walk instead of a coffee, to which cake is often ordered. Food industry manufacturers and sellers are well aware of the power of appetites. They deliberately put consumers to the test by placing shelves with snacks at checkouts. It's impossible to avoid all situations in which a person is exposed to temptations, but knowledge of these mechanisms can be helpful in making conscious decisions. It's also worth trying different methods of dealing with stress and negative emotions and seeking professional help in case of difficulties. Free time is best filled with various activities to avoid boredom. To maintain control, it's worth trying the following suggestions: – regular meals to avoid the occurrence of so-called wolf hunger; – planning meals in advance and preparing lunches for breaks at work or school; – ensuring the volume of meals – fruits and vegetables should form the basis of the diet; – ensuring the proper amount of fiber; – slowing down the process of glucose rise after a meal – this can be achieved by combining products high in carbohydrates with those providing protein and fat, cooking pasta, rice, and vegetables al dente, soaking oatmeal overnight, eating starchy products after cooling (potatoes, rice, buckwheat), choosing sourdough bread and less ripe fruits; – enjoying meals in peace, not being distracted, e.g. watching TV series or browsing social media platforms; – enjoying meals without haste; – preparing meals throughout the day, instead of e.g. just making one sandwich; – waiting a quarter of an hour before reaching for a dessert after a meal; – ensuring that enough water is drunk.