The Truth about Your Hunger

Many people who struggle with emotional and disordered eating perceive hunger as the enemy, when in fact it’s an important signal. They either feel it intensely in the pit of their stomach or crave food when they are not necessarily hungry. Often, they may be using food as a coping mechanism, a replacement for something they truly need. If either of these scenarios resonates with you, read on to understand what might be going on.

I often see people so afraid of hunger that it takes over their lives, making them feel as though it is something they "should" be able to control.

Conversely, many women I work with find it difficult to recognise their hunger until they are at the point of extreme hunger, when they first seek my help

What’s the Difference Between Physical Hunger and Head Hunger?

The first step is to determine if the hunger you feel is true physical hunger or head hunger.

Physical hunger can be identified by sensations in your body—often your stomach. It might feel like a hollow sensation or light-headedness. This type of hunger persists regardless of whether you see or smell food.

Head hunger, however, is triggered by external cues. For example, you might walk past a bakery, see and smell freshly baked pastries, and think, "I have to buy some." There are no physical symptoms. It might be habitual—you pass the bakery daily and have developed a routine of stopping by. Or it might be emotional—you’re feeling sad, stressed, anxious, fed up, or angry and believe the pastry will make you feel better.

If you’re experiencing head hunger, it’s not a sign of weakness or something to fear. It’s often a signal of an unmet need. Understanding these signals with self-compassion is key to creating positive change.

And What If You Feel True Bodily Hunger All the Time?

If your hunger is real and persistent, embrace it. It’s your body’s way of telling you it needs nourishment.

Many women I work with feel intense hunger even after finishing a meal, often because they haven’t allowed themselves to eat enough, following self-imposed rules about how much they "should" eat.

One client recently expressed disbelief at the difference it made to eat three balanced meals a day and allow herself more if needed. She no longer felt the need to snack or binge in the evenings and was able to enjoy her meals.

What If You Just Don’t Know?

We are all born with the innate ability to respond to hunger, fullness, and satiety. Think of how babies and toddlers eat when they’re hungry and push food away when they’re not. They instinctively know.

Sadly, this skill can erode over time due to environmental influences, mass media, and diet culture. Have you ever been on a diet that focuses on hunger and satiety?

The good news is that this skill can be relearned. With work and focus, you can start listening to your body, trust its signals, and respond accordingly. I’ve seen my clients change their relationship with food and eating, liberate their minds, and make incredible life transformations.

You can begin to learn how to connect with your appetite cues today, by downloading my free guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control