This post is about physiological hunger; understanding what your hunger and craving for food means, and how to get comfortable with tolerating hunger so that you are able to eat quantities that help you stay healthy! By learning to get comfortable with hunger, you will have the mental strength and will power to avoid overeating – the most common cause of obesity, which in turn is the lead cause of many diseases.
“What !? Seriously? Don’t you get hungry ?!!” is a question I get asked very often when I casually mention that I don’t eat dinner, and haven’t for over 20 years now. So yes, though I will attend your dinner party, I am not gonna eat anything.
Of course I get hungry. I am a normal, healthy woman and I feel pain, hunger pangs, cold and heat like any other person! I am also fit, strong, energetic, and rarely fall sick. I have been this way for as long as I can remember ! I have never once got stressed out about my weight nor do I count calories nor do I follow any particular diet except for a ‘healthy one’ (nearly) every single day!
How do I do it?
Over the years, I have gotten comfortable with the feeling of hunger. That’s the key! I am not saying it is pleasant or easy but it’s a simple way to maintain a good BMI.
If you are looking to get healthier or lose weight and are a) a normal, healthy person with b) no known diseases including diabetes and hyperacidity and c) you eat 3 meals a day, building tolerance to hunger can help you limit the quantity you eat through the day and help you get lighter.
You need not skip an entire meal like I do. In my case, I need to eat a good breakfast since I run or workout everyday in the morning. I also feel the need to have a decent lunch since I am active through the day. I can do without dinner though. Maybe what works for you would be to eat 3 meals a day but in lesser quantities. Perhaps your activity levels are such that you don’t need breakfast but lunch and dinner will keep you going strong. Whatever it is, building a tolerance to hunger, getting comfortable with that feeling without eating, will help you achieve your weight management goals.
Understand your hunger – The effect of eating Food vs Non-food – What’s your fuel?
Think about your response to hunger. What do you do when you feel those hunger pangs rising there, in your stomach or… is it all just in your head? The commonest response /reaction most people have to hunger anytime is – just go eat!
Well, that is why we get hungry right? Hunger is just the body signaling to us to eat, isn’t it ?
Sure, you must eat when hungry but can you pause, wait just a bit and think and understand what this hunger really is at this point.
Asking yourself these questions below and answering them honestly will help!
Are you conscious, alert and aware of exactly how much ‘food’ your body needs everyday? Do you eat the right quantity or are you over-eating? Are you eating food or non-food?
Are you really low energy-wise? Do you really NEED that food? What did you eat before this hunger started up again? How long ago did you eat? Are you a victim to the habit of eating?
A) Our bodies really don’t need much! To be healthy, active and energetic you need to eat the right amount of food, not more. B) You need to take care to provide the right kind of nutrition and nourishment to this supremely intelligent, amazing, beautiful body that we each live in!
Let’s say you own a petrol car. Will you put diesel or cooking oil or sawdust into your car and then expect it to run perfectly on that fuel?
Similarly you need to put in the right kind of fuel for your body and mind to function properly. Food is fuel. Grasp this clearly and firmly. And you must remember that while you can replace your car, replacing your body while you are still in it is currently not possible !
So if you are not particular about what you eat, as you should be, if you are putting all kinds of ‘non-foods’ into your body, instead of proper ‘food’ – the kind that will rejuvenate you and nourish you and preserve your health, you body will crave the right ‘food’ and make you hungry over and over again.
This is something you need to think about carefully and make the necessary changes in your diet! There’s no point tolerating hunger and then eating junk when you do eat!
What does being comfortable with hunger mean? And how does one do this?
If you decide to eat lesser than you usually do, for whatever reasons – to lose weight, to get healthier, or break some bad eating habits, the first thing you will have to do is win the battle against your tongue & stomach with your mind and will power.
You will want terribly to eat when you get hungry, to fill your mouth and stomach, but your mind might warn you about your goals, you might remember that you don’t need the food. What about that growling in your stomach? Can you change that?
We eat for a variety of reasons that need not only be physiological; food can soothe emotions, food helps in socializing, bonding with peers, food can also comfort you and change your mood. Being comfortable with hunger means understanding that though your body and mind are motivating you to eat, if you know that the intake is not necessary for you, you tolerate hunger calmly while still continuing to be active.
(Note – For sure you have to be very aware of your energy levels. If you are low on energy and need to eat, you must do so. Also if you are diabetic or have any other disease this IS NOT for you)
Here’s how to respond to hunger –
Response 1 – Sip water slowly. Warm water or cold water or water at room temperature… whatever works for you. Make water your best friend and the first ‘go to’ response. You will be amazed right from day 1 how beautifully this helps you tolerate hunger. Drink as much water as you wish to. Add some lemon juice if you like that taste. You can only feel good.
Response 2 – Tolerate the hunger. With your mind. Yes, so you are hungry. But you need NOT eat. You will do fine. You can tolerate it. If you find your stomach growling the first few days that you do not eat a meal, it’s a normal thing. As you consume lesser quantities of food, your body and mind will get used to it and you will find it easy to ignore that hunger, but you must power through those first few weeks! Tell yourself clearly that you will simply ignore that hunger because your goal is much higher.
Response 3 – Engage yourself in other activities. Get your mind to focus on things other than food. Go walking, listen to music, call some friends, do some writing or journaling. Do anything relaxing or productive that helps you take your mind off food.
Response 4 – Go nuts ! If you must absolutely eat something, go for nuts – a half cup of peanuts, some pistachios, a few almonds or anything non-carb like sticks of carrot or cucumber. (Do not overeat the nuts). You can choose to sip some juices if you like.
Response 5 – Plan your next amazing meal. What amazing, nourishing food will be your next meal? Plan it out clearly. Your mind will be able to overcome the current hunger in anticipation of a guaranteed meal that is coming up!
Response 6 – Brush your teeth. You might well be saying “what?!! seriously ?!” but take it from me, when you decide you do not need to eat anymore for the day, just brushing your teeth signals to your brain that you are done. It helps you say no to eating.
Response 7 – Breathe deeply and calm your hunger by calming your mind. When you indulge in some conscious deep breathing, you bring yourself into the ‘now’ and this calms your mind beautifully. Enjoy how easily it soothes your hunger pangs as well.
Try these tips out and let me know how you feel ! What is your experience in tolerating hunger? Have you ever gone on a fast?
The 5 great benefits of tolerating hunger, coming up in my next post !!
