Why we eat when we’re not hungry
Over the years I have observed not just what people eat, but also why they eat. Of course, hunger is a primary reason. But how often do you eat, even when you’re not hungry? It’s a problem for many people in today’s world and something that can be fuelled by a number of different drivers.
Here are a few that I have come across over the years.
Habit
If you always eat the same thing, always or often eat at the same times of day and/or hesitate (or even refuse) to try new foods that you’ve never tasted before, you may be motivated to eat by habit.
If this is the case, you need to be mindful of ensuring you are getting a diverse range of whole foods to provide your body with the host of nutrients it needs for its various biochemical functions.
If you’re rotating the same foods day in day out, chances are you’re missing out on certain vitamins and minerals. It’s also important to be aware of whether you’re eating at a habitually set time of day or set meals even though you’re not hungry. I can’t encourage you enough to only eat when you’re hungry and forego any meals when you’re not (unless there are any health conditions that might be affecting your appetite).
Of course this can be challenging when we’re given set lunch breaks at particular times of day but wherever possible, avoid eating purely out of habit.
Emotion
You know you aren’t really hungry but something inside you prompts you to go to the fridge and see what you can find. Or you’ve had a stressful/irritating/ upsetting day and you find yourself craving something sweet.
You may not even realise you’re eating to avoid feeling an emotion but this is the kind of pattern that plays out for emotional eaters. If you find yourself reaching for a block of chocolate (or whatever your food of choice is) and are aware you’re not hungry, ask yourself – what do I really want?
You’ll probably find you’re looking for comfort, to feel happy or something similar. Look for other ways you can feel that emotion that won’t harm your health (such as read, have a bath or watch your children sleep).
Fear
If you eat because you don’t want to let it go to waste, don’t want to let someone down or offend them, are worried what other might think or eat particular foods because you fear the consequences (think eating a salad for lunch because you’re concerned about your weight), you’re probably motivated to eat by fear.
Perhaps you were brought up in a household that couldn’t leave the table until everything on the plate was finished or you find it impossible to say no when someone offers you something to eat or drink or you join into the office morning tea even though you don’t want to.
Fear is a big motivator for people, especially when it comes to their food choices and their body shape/size.
If it’s a fear of wasting food that motivates you, remember that whether it’s eaten or not – it’s still a waste. If it’s a fear of judgement/ offending someone, it can be really helpful to explore any beliefs you may have about not feeling ‘‘good enough’’.
Lethargy/convenience
If you rely on takeaway or frozen meals or opt for a meal that doesn’t require any preparation when you’re home alone (such as cheese on toast), you’re probably motivated by convenience.
This may not always be a ‘‘motivation’’ as such – it can be because of health or relationship issues you are experiencing at the time – but it’s important to be aware that when we eat for convenience most of the time, we’re usually not getting nearly enough nutrients from our food.
If this is you, remember that the way you feed yourself is the most basic, fundamental way you take care of yourself.
Look for ways to make nourishing yourself easier such as preparing large batches of meals at one time and freezing them for later in the week.
❚ Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See Dr Libby live during her upcoming ‘What Am I Supposed To Eat?’ tour throughout New Zealand. For more information and to purchase tickets, visit drlibby.com