Top 5 Differences Between Physical and Mental Hunger

How to tell if your body is truly hungry and needs food, or if your mind is hungry and simply wants food to satisfy a craving.

 
overweight woman couch eating pizza

Understanding the difference between physical and mental hunger and then bringing (non-judgmental) awareness to your own eating habits and reasons for eating is a critical first step toward making small, healthy changes to your relationship with food. Without awareness we can’t change.

Below are the top 5 differences between physical hunger and mental hunger.

1. They happen for different reasons

Physical hunger

Physical hunger happens when you haven’t eaten in awhile or when you haven’t eaten enough and your body needs more energy.

Mental Hunger

Mental hunger can happen anytime and anywhere for a variety of reasons that have nothing to do with your body’s need for food (energy).

Reasons might include:

  • Seeing food (e.g., driving past a restaurant, seeing an advertisement for food, etc.)

  • Smelling food

  • Being around others who are eating

  • Noticing that it’s a certain time of day when you might be used to eating

  • Doing something that you typically associate with food (e.g., movies and popcorn)

Mental hunger can also happen when you want to suppress or “cope” with an uncomfortable state (that you may or may not be aware of in the moment).

For example, feeling:

  • Bored

  • Lonely

  • Mad

  • Stressed

  • Disappointed

  • Etc.

2. One has physical signs; one doesn’t

Physical hunger

Physical hunger has physical signs or symptoms, which might include (but are not limited to):

  • Your stomach growling

  • Feeling irritable

  • Getting a headache

  • Feeling lightheaded

  • Experiencing a low level of energy

Mental hunger

Mental hunger generally doesn’t have physical signs, although someone may experience physical discomfort from the mental or emotional state triggering the “hunger”.

3. One is general; one is specific

Physical hunger

Physical hunger is general, meaning any food will help satisfy your body’s need for energy.

Mental hunger

Mental hunger is usually specific, meaning only a specific food, taste, or texture will satisfy your hunger. For example, you might crave something that is:

  • Sweet

  • Salty

  • Crunchy

  • Etc.

4. One is gradual; one is immediate

Physical hunger

Physical hunger builds gradually and gets stronger over time.

Mental hunger

Mental hunger generally comes on suddenly, and you might feel an immediate need to satisfy it.

Giving in to mental hunger can oftentimes be an impulsive or unconscious decision, which means it’s more likely to lead to feelings of guilt or shame.

5. One will go away without eating; one won’t

Physical hunger

Physical hunger will go away once you eat something or once you give your body the energy it is asking for.

Mental hunger

Mental hunger can go away without eating. Mental hunger can fade with the help of distractions, letting time pass, or by satisfying your body’s real craving or need.

For example:

  • Reducing stress

  • Curing boredom (finding something else to do)

  • Crying

  • Getting sleep

  • Etc.

“If hunger is not the problem, then eating is not the solution.” ~ Unknown

150+ Ways to Distract Yourself From a Food Craving

The next time you notice yourself wanting or craving food, see if you can determine which type of hunger you are experiencing. Is your body hungry, or is your mind hungry?

 
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