What You Can Do If You Still Have The Urge To Eat, But Aren’t Hungry
Have you ever ate your entire lunch and still felt this gnawing urge to find more food to eat? Even though you feel pretty content, satisfied and no longer hungry?
Well you’re not alone.
I feel like this comes up for all types of eaters - including new intuitive eaters.
I’ve created a list of 10 things you can do to (right away!) if you have that urge come up for you.
In this post, I emphasize not using these tools as distractions from the urge. Distractions can actually increase the urge to “rebel” and eat way more than we wanted to. So be mindful of that when deciding what you’re next step will be.
Here are 10 things you can do. I could create another 10, but I don’t want to overwhelm you. I want to give you some suggestions that you can actually see yourself doing.
10 things you can do if you want to keep eating, but are no longer all that hungry.
#1. My number one tip is to go ahead and eat what you’re wanting to eat in that moment. The last thing I want you doing is distracting yourself from the moment. See how it feels to eat even though you’re not biologically hungry. If you’ve been chronically dieting, but you’re trying to step away from it - your body’s cells are more hungry than you think. If you feel overly full, embrace it and do one of the following suggestions below.
#2. Think about the meal you just had. Was it satisfying? Did it taste how you expected? Or did you choose something you “should” eat. And explore that. Again, maybe you are still hungry or maybe next time create a meal that is more centered about satisfaction rather than nutrition. One of the best things about intuitive eating is you actually end up eating less than you would have if you just ate what you’re body and soul desired.
#3. One of my favorite things to do is to turn on the tea kettle and make a cup of hot tea. There’s just something that is comforting about it for me and sometimes when we still want to eat even though we really don’t feel all that hungry, what we are actually in need of is: comfort. So this may look like a cup of tea or even opening up a novel, watching your fav comfort show or reaching out to someone that makes you feel safe and secure or simply asking for a big ‘ole hug from someone you love!
#4. Make a glass of water and drink it slowly. Try to be in the moment. Pay attention to how it feels going down your throat and into your stomach. The key here is: presence. Oftentimes, we are used to “numbing out” with food and we aren’t really taking the time to be present. If you can practice being more present in your life, you’ll start to realize what actually is important in your life.
#5. Talk to a friend if you can or at least send them a voice note. Let them know your thoughts if you feel comfortable doing so. Or whip out a journal and talk to yourself… you’re one of the best friends you can have for yourself.
#6. Talk or message me. You’re not alone + remember, I’ve been where you’re at. I know how it feels and sometimes it can feel confusing and lonely. But I want you to know this, it is confusing. Learning how to listen to your body and become a more intuitive eater takes time + practice. Eventually things will “click”. And this journey doesn’t have to feel lonely. I am more than willing to help support you as best as I can.
#7. Go for a walk or do something in your house away from your kitchen. Again, I don’t want this to be used as a “distraction”, but rather a “let’s see how this makes me feel instead” experience.
#8. Always know that if you still want to eat, you have unconditional permission to do so! It doesn’t make you good or bad if you choose to eat or not.
#9. Get creative… Sometimes that’s exactly what we need and we don’t even freaking realize it!! We are always hustling and bustling and really never take the time do something creative. And it can be as simple as pulling out your child’s coloring book and crayons. Flip to a page that feels right and soak it in. Sometimes we just need to use the right side of our brain to feel more grounded.
#10. Listen to a podcast episode that is uplifting (again… not distracting ;)) One of my favorite short and sweet podcasts to listen to is called Let It Be Easy by Susie Moore. You can check it out here, if you want.
Well there you have it! I hope you found this helpful :)
I remember when I was trying to learn to how to eat intuitively I felt torn a lot of the time about what to do if I wasn’t hungry but still felt the urge to eat, but I didn’t really have much support or anyone to turn to for suggestions so I just kinda figured it out on my own. And most of the time, what I listed above, really really helped.
I will be offering one-on-one support soon, but in the meantime if you want a way to stay connected and get more tips from me - join my newsletter. It’s not spammy or salesy, I promise. It’s just me sharing things about navigating the intuitive eating concepts <3
XOXO,
Kelsey