The new year is here and as usual, the most popular topics seem to be weight loss, diet and exercise. So, it’s the perfect time to talk about hunger. Do you eat because you are hungry? Or do you eat because you’re bored, stressed, angry or sad? Do you eat simply because it’s time to eat?

It is important to learn how to recognize hunger and how to differentiate between physiological and non-physiological hunger. If we are not physiologically hungry, we often eat because of our feelings – we might be happy, angry, lonely, tired or bored. It is important to identify these feelings and find ways to deal with them other than eating. Here is a list of common feelings and some ways that you can deal with them that are unrelated to eating:

• Angry – hit a pillow, talk to a friend, go running or do something physical to release the anger.
• Sad – let yourself cry, visit or talk to a friend, do an activity that you enjoy.
• Bored – stop what you are doing and replace it with an activity you enjoy; learn something new; take up a new hobby; sign up for a class – music, dance, cooking, yoga, painting, etc. 
• Lonely – call or visit a friend; write or email a friend; join a club or take a class that interests you.
• Tired – take a power nap; do something relaxing for a few minutes; meditate; take a bath.
• Happy – sing, dance, walk, smile, laugh, or do what feels good to you (other than eat).

If you struggle with mindful eating, remember to slow down – it takes about 20 minutes for your brain to register that your belly is full! Also, another tip is to assess your hunger before you eat every meal - using the hunger scale shown below. Try to stay within the green range (4-7) to ensure you are keeping calories and portions in check!