Non-Hungry Eating: How to Take Control

If you eat when you aren't hungry you may be finding it difficult to lose weight. Here are some tips to help you fight the urge to eat when you aren't hungry, a habit which we call 'non-hungry eating':

What are Your Eating Cues?

When you understand why you eat when you aren't hungry you can take positive steps to prevent it from happening again. Do you eat when you are feeling down or lonely? When you are engaging in certain habits or activities? Because the weather is gloomy? Or simply because food is put in front of you?

Next time you catch yourself heading to the pantry when you aren't hungry, think about your motivations for wanting to eat. Then you can work toward re-gaining control of how you respond to your cues. Try removing the cue (e.g. take the packet of chips away from the TV room if you eat when you watch TV). Or you can actively respond to the cue in a different way (e.g. call a friend instead of heading to the kitchen when you are bored).

Don't be disheartened if you don't succeed in changing your habits straight away. Change is a process that takes time, dedication and the courage to persevere - even when you don't succeed.

Measure Your Hunger

Be aware of when you are engaging in hungry eating because hunger is an appropriate cue to eat. To ascertain your level of hunger, try using the following scale to rate your hunger before eating, then five minutes after you have started eating and then again when you have finished your meal:

Rating / Physical Sensation
1 Starvation, physical pain
2 Definite physical symptoms: headache, low energy, light headed feeling, empty stomach
3 Beginning of physical signs of hunger
4 Could eat if suggestion was made
5 Neutral
6 Satisfied
7 Feel food in stomach
8 Stomach protrudes, beginning of mood alteration
9 Bloated, definite mood alteration
10 Definitely full: physical pain and numbness

People who are successful at weight loss generally wait until they are at a rating of 2 or 3 before they eat, and then they only eat to a rating of 6.

Remember that you are in control of how you respond to your eating cues. And when you control how you respond to your eating cues, you can start to control your weight.

Reference: Kausman, R. 1998. If Not Dieting, Then What? Allen & Unwin

Fast Weight Loss: Why it Doesn't Work

Fasting diets generate fast but false results. Here's why:

You lose fluid, not fat And any fluid lost will return as soon as the fast is completed, in other words you'll re-gain any weight that you lost.

Lowered metabolism During fasting your metabolism slows by up to 40% to prepare for starvation, so when you eat normally again your body burns fewer calories and you gain weight.

Hunger and lethargy Fasting leads to hunger and cravings - not what you need when you are trying to lose weight! And when you drastically cut your calorie intake you will feel weak, making it even more difficult to maintain your resolve to lose weight.

Yo yo dieting Fasting often leads to cycles of weight loss and weight gain called 'yo yo' dieting. 95% of people who go on fast weight loss diets regain any weight lost - plus more - within two years (1).

Abstinence leads to binging When your food intake is restricted you experience physical and emotional deprivation. This compels you to eat, which commonly leads to overeating or binging. As a result, you are likely to feel sensations of guilt and failure. This often becomes a cycle which is difficult to break and has devastating effects on your self esteem (1).

Nutritional deficiencies Prolonged fasting may lead to nutritional deficiencies. For example, if you don't consume enough calcium you may be at risk of osteoporosis, or if you don't consume enough fibre you may experience constipation.

Poor Health Fast weight loss is bad for your health because it:
- Increases your risk of medical complications such as gallstones, gout and constipation (2)
- Lowers your immunity
- Leaves you deficient in important vitamins and minerals.

Impracticalities Fast weight loss involves restricting food intake to the point where you are constantly hungry and lack the nutrients you need to maintain physical health and energy levels. This situation can't be sustained in the long term. Plus fasting makes it difficult to carry out normal social interactions - people who are dieting often avoid social situations and family mealtimes, leading to feelings of isolation and loneliness.

Some people claim that fasting can help rid your body of 'toxins' (i.e. the food you eat). 'Toxins' occur naturally in your body, and your body has fantastic systems to cleanse itself (your kidneys and liver).

Healthy Weight Loss

A sensible weight loss goal is 0.5 - 1kg per week, and the best way to achieve this is to make healthy changes to your eating and exercise habits. These changes should always be sustainable - that way you will lose weight and keep it off.

References:
1. Why Diets Don't Work, Eating Disorders Foundation of Victoria
2. Rapid Weight Loss Linked to Gallstones, Flinders Medical Centre