“Just listen to your body!”
It sounds so simple, right? But with diet rules, food noise, and scrolling past 20 “what I eat in a day” videos, it’s easy to feel completely disconnected from your hunger cues.
Here’s what you can do to tune back in:
Learn the Difference Between Physical and Emotional Hunger
Physical hunger builds gradually and usually comes with signs—like a growling stomach, low energy, or you start noticing all the food around you and how good it looks.
Emotional hunger tends to come on suddenly and is often tied to a feeling—stress, boredom, anxiety—and usually craves something specific, like chips, ice cream, or chocolate.
Sometimes, eating is about more than just physical hunger—and that’s okay. Our connection to food goes beyond just nutrition. What matters most is figuring out what kind of hunger you’re feeling so you can respond intentionally. That might mean enjoying the snack and also addressing the stress behind it. No guilt necessary.
Check In Before You Eat
Pause for just a second and ask yourself:
Am I actually hungry? When did I eat last? Am I feeling something else—like stress or boredom?
There’s no wrong answer here. This isn’t about eating only when you're hungry—it’s about being aware of why you’re eating. The more you check in, the easier it gets to tell what your body’s really asking for.
Slow Down While You Eat
Your body needs time to register fullness. Rushing through meals makes it easy to miss those cues.
Try slowing down a bit: take a breath, chew more, maybe even put your fork down between bites. It doesn’t have to be a whole mindfulness ritual—just a small shift in pace can help you feel more in tune with your hunger and fullness.
Don’t Ignore Hunger
If you’re hungry, eat. Period.
Pushing through hunger because it’s “not time yet” or you “already ate enough” can backfire, making you feel more out of control around food later. Honoring hunger is how you build trust with your body again.
So, What Now?
Listening to your body is a skill—and like any skill, it gets easier with practice. The more you slow down and pay attention, the easier it gets to hear what it’s telling you. Start there.