The Truth About Hunger and What Your Body Is Trying to Tell You
- Apr 23, 2025
- 5 min read
Written by Lauren Dorman, Registered Dietitian
Lauren Dorman is known as a game-changing Registered Dietitian. She is the founder of Don't Diet Dietitian and Schools, Master Food and Mood. She is a speaker, and expert in Nutrition, Food Psychology, and Emotional Eating. She developed The Nine to Nourished Experience, 9 core strategies to refuel one's relationship with food, body, and brain.
Regardless of age, many people, children and adults alike, report that when they don’t feel hungry, they often skip meals, which can easily become a regular occurrence. So, is it okay to ignore your body's energy needs? The answer is no, and here's why.
In today’s fast-paced world, understanding the body’s hunger signs is extremely important. Not surprisingly, though, it’s easy to get caught up in our day-to-day lives, forgetting to appropriately fuel the body with the food and nutrients necessary for it to function properly.
Skipping a meal or snack may seem harmless; however, your body will feel this restriction, potentially setting you up for a cycle of undereating, intense cravings, and bingeing later in the day. Your body is so smart that it will eventually demand the energy that it knows is missing; it is not working against you but instead just asking for the fuel that it needs.
Regular eating patterns play a crucial role in maintaining our overall health and well-being. They provide our bodies with the nutrients (carbohydrates, protein, fats) and minerals they need to function well, boost energy levels, support growth and repair, reduce the risk of injury, promote faster recovery from injuries, foster strong bones, maintain stable blood sugar levels, encourage healthy digestion, and improve mood, focus, and concentration. Would you enjoy these benefits in your life?
So, what if you are just not hungry? Keep in mind that even if you don’t feel hungry, your body still needs fuel. Not wanting to eat or being fearful to may indicate that you have lost touch with the natural hunger and fullness cues your body is sending. You may not be cognizant of hunger signals if you have been chronically undereating or subjected to high-stress environments that affect your emotions. Most people think of hunger as a growling stomach or emptiness in their stomach or throat. While these can be signs of hunger, there are many other ones, especially two to four hours after you have eaten, including:
Lightheadedness or dizziness
Shakiness
Difficulty concentrating
Irritability or mood swings
A decrease in energy levels
A sudden change in body temperature
A feeling of nausea or queasiness
A migraine or even a slight headache
A change in heart rate or blood pressure
A feeling of anxiety or unease
An obsession or preoccupation with food thoughts
Skipping meals or simply not eating when you're not hungry can lead to many negative consequences, such as fatigue and lethargy, difficulty concentrating, increased hunger and cravings, and nutrient deficiencies.
It's essential to listen to your body's signals and eat when you're hungry. However, it's equally important to recognize the difference between physical and emotional hunger. Emotional hunger is often driven by boredom, stress, or emotional triggers, whereas physical hunger is driven by the body's need for fuel.
To ensure that you're getting the energy you need to feel your best both mentally and physically, consider my best strategies:
Eat regular meals and snacks 4-6 times throughout the day (every 2-4 hours). Choose nutrient-dense foods, including color, fiber, fruits, vegetables, whole grains, proteins, and heart-healthy fats. Stay hydrated by drinking plenty of water. Pay attention, check in, and trust your body's natural hunger and fullness signals. Avoid skipping meals or restricting food intake. Plan your meals and snacks in advance to meet nutritional needs. Finally, try not to label foods as being good or bad, healthy or unhealthy, as satisfaction is key to building a healthy relationship with food and body.
So, what if anxiety and fear of judgment cause discomfort and keep you from eating in front of others? You can work on reframing and rewriting the story you currently tell yourself and think of regular meals and snacks as a form of self-care!
Surround yourself with people who make you feel comfortable and accepted. Not only are they less likely to judge you, but their support can also help reduce anxiety.
Start small for your body
If eating in front of others feels overwhelming, have a small snack and gradually add more variety as you become more comfortable around people.
Here are some snack suggestions that may appeal to you:
Pretzels or chips, hummus, and fruit
Crackers, cheese, and an energy bar
Yogurt, fruit, and granola or cereal
Trail mix
A cheese or peanut butter sandwich
Apple, cheese, and popcorn
Practice mindfulness
When eating, try to focus on the taste, texture, and smell of your food. This strategy can help you stay in the present and reduce anxiety over what others might think.
Challenge negative thoughts
Reframing your thoughts is especially important. Ask yourself if the judgments that you fear are realistic or if they're just your anxiety talking. Remember that other people’s thoughts are none of your business. You can ask yourself questions such as How can I best support, respect, and care for my body today? How will I feel today since I made this choice that supports my goals and values?
Build self-confidence
Self-affirmations are like words with hugs! Practicing positive affirmations about yourself and your worth will serve as a reminder that your value isn't tied to what others think of your eating habits or your body. Tell yourself that the benefits of nourishing my body overshadow anxiety stemming from others’ perceptions.
Accepting that it's okay to feel this way, that you're not alone, can be a powerful step toward overcoming your fear. By taking small steps, you can gradually become more comfortable eating in front of others and realize how it benefits your mood, energy, and focus throughout the day! The next time you're not feeling hungry, take a moment to assess your body's hunger signals, then make an informed decision. Your body and brain will thank you.
Would you like to recharge your nutrition and health habits with more ease and confidence? Please click here to download my free Nine to Nourished Guidebook: A Recipe Roadmap to Refuel Your Relationship with Food, Body, and Mind!
Lauren Dorman, Registered Dietitian
Lauren Dorman is a dedicated Registered Dietitian, helping both children and adults to address the real root solution that enables them to feel more calm, confident, and empowered around food, body, mind, and self. She is the creator of the Nine to Nourished Experience, 9 effective ingredients that lay the foundation to create a satisfying relationship with food that will allow you to thrive. For those who think they have "tried everything," healing at the root cause can shift all areas of life. Her mission: sustainable success is all about tending to a process that feels good to you.
