Today we are going to talk about emotional hunger “cravings” and how to differentiate them from real hunger and that it is an issue that happens to many people or has happened to them at some time and that is encouraged by eating very restrictive diets in consumption of certain types of food or with a deficit that is too marked.
What are cravings?
They are a strong desire to consume food or a specific food and the little control of these desires leads to an increased risk of being overweight and / or obese.
Here are some guidelines that will help you identify and differentiate them:
- Cravings appear by surprise while hunger manifests itself little by little and increases from less to greater intensity.
As I have described at the beginning, cravings are a desire for food or some specific foods (in general, they are usually sugary and / or highly processed foods or healthier foods that are usually put in excess due to this impulse, such as nuts) .
- Once the cravings are satisfied, the feeling of satiety is usually punctual and said “hunger” usually reappears after a short time and even with greater intensity, that is, you experience a greater impulse to consume more of that selected food while hunger The real feeling of satisfaction is long-lasting.
- Here I have emphasized the importance of satisfying the need for hunger because if this non-sensation is not covered and time passes, it can lead to anxiety.
Cravings do not follow a schedule and can be influenced by mood and environment, that is, by the context in which we find ourselves, for example, a meeting of friends, periods of stress, …
Real hunger tends to present physical symptoms such as a tummy ache while cravings are more of a psychological impulse. When we think we are going through a craving, we can take some steps as a reference, such as:
- Do an activity that keeps us entertained.
- If we don’t care about eating an ice cream or a piece of fruit, we may be hungry.
It is very important to know how to identify one thing from the other since with cravings it is very easy to increase the daily kcals and that the goals of weight loss or definition are difficult and hence the importance of receiving a good nutritional education to lead us to have a healthy relationship with food.
WEIGHT LOSS IS NOT A LINEAR PROCESS ARTICLE 3
In a process of weight loss / definition it is common that in one week we lose 1 kg and in the next, perhaps, we weigh ourselves again, and we have gained 1.5 kg, then reactions such as “my Effort is worthless ”,“ this diet is useless ”,… and we forget that what matters is that the body composition improves and why blame the eating structure and / or training. First you have to investigate other points that are immersed in a process like this.
We cannot know in just one week if there has been a setback or a stagnation; for this it is necessary to make an assessment in a much longer period of time. The first thing to keep in mind is that our body is like a large sack where there is fat, muscles, fluids, organs, bones, … and that when we step on the scale, the numerical figure that appears is a measurement of what that the full bag weighs and that figure does not determine if we are overweight due to excess fat or if we are fine with fat but we have low muscle density since two people of the same size can weigh the same but have a different body composition. That is why when we weigh ourselves and have gained some weight and we are aware that we have respected our diet, we must pay attention to other factors such as constipation, water, muscle glycogen, the menstrual cycle in the case of women. women, if we have eaten in a time close to the assessment, if we have had some excesses throughout the week …
And the second thing is that not only do you have to take the reference of the scale figure, but you also have to take other measurements that are much more reliable than the weight assessment and are the contours of the body, the measurement of the folds. , take photos to assess the evolutions,… Because of this, it must be understood that weight loss IS NOT A LINEAR PROCESS but that throughout our entire journey we will have peaks of rise and fall and, is that bad? Not at all, it is a reflection of the multiple reactions that occur within us.
I make this clarification very clear at the beginning of any treatment, no matter what the objective is, and I emphasize that it is understood since it is a misconception that is well established in society and that today is very supported. by multiple ads with taglines such as “lose up to 4 times more weight than just dieting.” It is a question of losing fat and improving body composition and not losing weight. Worry about acquiring good eating habits, not fooling yourself of the possible mistakes you make and train.
I would like you to reflect on the following “if a person takes an average of 25 years to reach their maximum growth and in all those years certain not so healthy habits are marked that lead to developing overweight or obesity, why do we want to improve our weight in record time? Are 2 months going to beat 25 years of habits? ”
It is not something so simple … do not be in a hurry, learn, establish healthy habits, go to a professional who helps you implement them and enjoy your life with good physical and mental health.