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HANDLING HEAD HUNGER
As discussed last week, the first step in overcoming head hunger is learning to recognize it. Once you have determined which type of craving you're having (emotional/mental vs. physical hunger), you can then make a plan of action.
QUICK TIPS FOR HANDLING EMOTIONAL CRAVINGS / HEAD HUNGER:
WAIT IT OUT. As mentioned last week, head hunger comes on quickly and demands to be fed immediately. Therefore, playing the waiting game will help you distinguish between whether you are experiencing head hunger or actual physical hunger. If you still want something 15-20 minutes later, chances are you really are hungry.
DISTRACT YOURSELF. Along the same lines, if you shift your focus to something else, the head hunger will usually pass. Balance your checkbook, make a phone call, or check your e-mail.
EXERCISE. If you are experiencing head hunger and start to exercise, you'll feel better almost instantly.
BRUSH YOUR TEETH OR USE MOUTHWASH. A common signal that you are experiencing head hunger is craving a certain taste. Nothing tastes good after you've gargled with Listerine!
DON’T FEED YOUR FEELINGS, DEAL WITH THEM! If you do determine that there is an emotional reason for your hunger, use a healthy, non-food oriented approach to cope with your feelings. ake a list of several positive coping skills and always keep it handy.
For example:
- Take a walk or exercise
- Call a friend or join an on-line chat
- Brainstorm solutions and problem-solve the issue at hand
- Express your feelings in a journal or online blog
- Take a hot bath
- Meditate or pray
- Create something (art work, music, etc.)
- Play with your pets or kids
- Listen to music or watch a funny movie
Although it is normal to feel emotional from time to time, if you can't shake your mood within two weeks, or it is interfering with your life, you should consider talking to your doctor or consulting with a mental health professional.
PAY ATTENTION. Head hunger may involve “mindless" or unconscious eating. Therefore, always use the “table rule." Only allow yourself to eat while sitting at a table without any distractions (i.e. television, computer, newspaper). Measure out what you are going to eat beforehand and always use utensils.
REMOVE TRIGGER FOODS. Head hunger can be triggered by the sight or smell of food. Avoid stocking the cupboard or refrigerator with comfort foods. Consider more healthful comfort foods such as a cup of low-calorie tomato soup, high protein hot chocolate, or cup of tea.
WHEN ALL ELSE FAILS, USE MODERATION. Remember, we are human and no one is perfect 100% of the time. If you decide to satisfy your craving, do so on a smaller scale. Take out a serving of what you want and put the rest away (i.e. a square of chocolate instead of a bar).
I’d love to hear from you! What techniques have you found to be most helpful in overcoming head hunger?
Tara Griffith, MA, MFT
Laparoscopic Associates of San Francisco
WLS Support Services
*DISCLAIMER*
The information provided within this forum is intended for GENERAL EDUCATIONAL PURPOSES ONLY. Answers, comments, and opinions provided are not intended to substitute for informed professional medical, psychiatric, psychological, or other professional advice.
As this is an open forum on the Internet, your questions and answers will be seen by others. It is possible that an unqualified individual may post a reply to questions. Always seek the advice of your personal physician or other qualified health provider for any questions you may have regarding any specific medical condition or mental health issue.
Information provided in this forum DOES NOT constitute a therapist-patient relationship between you and Tara Griffith, MFT.
As discussed last week, the first step in overcoming head hunger is learning to recognize it. Once you have determined which type of craving you're having (emotional/mental vs. physical hunger), you can then make a plan of action.
QUICK TIPS FOR HANDLING EMOTIONAL CRAVINGS / HEAD HUNGER:
WAIT IT OUT. As mentioned last week, head hunger comes on quickly and demands to be fed immediately. Therefore, playing the waiting game will help you distinguish between whether you are experiencing head hunger or actual physical hunger. If you still want something 15-20 minutes later, chances are you really are hungry.
DISTRACT YOURSELF. Along the same lines, if you shift your focus to something else, the head hunger will usually pass. Balance your checkbook, make a phone call, or check your e-mail.
EXERCISE. If you are experiencing head hunger and start to exercise, you'll feel better almost instantly.
BRUSH YOUR TEETH OR USE MOUTHWASH. A common signal that you are experiencing head hunger is craving a certain taste. Nothing tastes good after you've gargled with Listerine!
DON’T FEED YOUR FEELINGS, DEAL WITH THEM! If you do determine that there is an emotional reason for your hunger, use a healthy, non-food oriented approach to cope with your feelings. ake a list of several positive coping skills and always keep it handy.
For example:
- Take a walk or exercise
- Call a friend or join an on-line chat
- Brainstorm solutions and problem-solve the issue at hand
- Express your feelings in a journal or online blog
- Take a hot bath
- Meditate or pray
- Create something (art work, music, etc.)
- Play with your pets or kids
- Listen to music or watch a funny movie
Although it is normal to feel emotional from time to time, if you can't shake your mood within two weeks, or it is interfering with your life, you should consider talking to your doctor or consulting with a mental health professional.
PAY ATTENTION. Head hunger may involve “mindless" or unconscious eating. Therefore, always use the “table rule." Only allow yourself to eat while sitting at a table without any distractions (i.e. television, computer, newspaper). Measure out what you are going to eat beforehand and always use utensils.
REMOVE TRIGGER FOODS. Head hunger can be triggered by the sight or smell of food. Avoid stocking the cupboard or refrigerator with comfort foods. Consider more healthful comfort foods such as a cup of low-calorie tomato soup, high protein hot chocolate, or cup of tea.
WHEN ALL ELSE FAILS, USE MODERATION. Remember, we are human and no one is perfect 100% of the time. If you decide to satisfy your craving, do so on a smaller scale. Take out a serving of what you want and put the rest away (i.e. a square of chocolate instead of a bar).
I’d love to hear from you! What techniques have you found to be most helpful in overcoming head hunger?
Tara Griffith, MA, MFT
Laparoscopic Associates of San Francisco
WLS Support Services
*DISCLAIMER*
The information provided within this forum is intended for GENERAL EDUCATIONAL PURPOSES ONLY. Answers, comments, and opinions provided are not intended to substitute for informed professional medical, psychiatric, psychological, or other professional advice.
As this is an open forum on the Internet, your questions and answers will be seen by others. It is possible that an unqualified individual may post a reply to questions. Always seek the advice of your personal physician or other qualified health provider for any questions you may have regarding any specific medical condition or mental health issue.
Information provided in this forum DOES NOT constitute a therapist-patient relationship between you and Tara Griffith, MFT.
Tara,
This is a great topic. I had a gastric bypass on October 27, 2008 - almost exactly a year ago - and have lost 112 lbs. so far. I'm within 12 lbs of the goal set by my surgeon, although I'd like to lose a few more than that, but lately have been finding it harder to stick to my eating plan. I've had very little head hunger until the past couple of months, during which we've moved to the Big Island from Louisiana, leaving my support system behind except for my husband. I'm used to moving frequently with the military, but this move has been unusually stressful and it would have been easy to fall back into the mindless eating trap that got me here to begin with.
I thought your suggestions were excellent, and I've used some of them with success. I have a couple more suggestions as well:
1. My favorite exercise tool is a weighted hula hoop - just 10 minutes with it puts a smile on my face no matter what else is going on. I also check out exercise videos at the library to add something new to my routine.
2. I don't crave unhealthy foods if I have something healthy on hand that seems like a splurge. I love greek yogurt but it's pretty expensive at my local grocery store, so I bought a yogurt maker and am experimenting with new flavors. (Putting extra powdered milk in the mixture makes the yogurt thicker, by the way). Protein ice cream made in an electri**** cream maker is another favorite treat.
3. Keep "before" and "after" pictures on the refrigerator - even if you haven't reached goal weight yet, a reminder of how far you've come makes it easier to resist temptation. I also measure myself once a month - neck, bust, waist, hips, thighs, etc. - to keep track of my progress. I discovered yesterday that I've lost 27 inches off my waist in the past year, so that's a pretty good motivator to keep up the good work. And, although I've given away most of my size 28's, I keep the outfit I wore to my first appointment with my weight loss surgeon hanging in my closet next to the much cuter mediums and smalls that I wear now.
Just a few thoughts,
Marcy B
This is a great topic. I had a gastric bypass on October 27, 2008 - almost exactly a year ago - and have lost 112 lbs. so far. I'm within 12 lbs of the goal set by my surgeon, although I'd like to lose a few more than that, but lately have been finding it harder to stick to my eating plan. I've had very little head hunger until the past couple of months, during which we've moved to the Big Island from Louisiana, leaving my support system behind except for my husband. I'm used to moving frequently with the military, but this move has been unusually stressful and it would have been easy to fall back into the mindless eating trap that got me here to begin with.
I thought your suggestions were excellent, and I've used some of them with success. I have a couple more suggestions as well:
1. My favorite exercise tool is a weighted hula hoop - just 10 minutes with it puts a smile on my face no matter what else is going on. I also check out exercise videos at the library to add something new to my routine.
2. I don't crave unhealthy foods if I have something healthy on hand that seems like a splurge. I love greek yogurt but it's pretty expensive at my local grocery store, so I bought a yogurt maker and am experimenting with new flavors. (Putting extra powdered milk in the mixture makes the yogurt thicker, by the way). Protein ice cream made in an electri**** cream maker is another favorite treat.
3. Keep "before" and "after" pictures on the refrigerator - even if you haven't reached goal weight yet, a reminder of how far you've come makes it easier to resist temptation. I also measure myself once a month - neck, bust, waist, hips, thighs, etc. - to keep track of my progress. I discovered yesterday that I've lost 27 inches off my waist in the past year, so that's a pretty good motivator to keep up the good work. And, although I've given away most of my size 28's, I keep the outfit I wore to my first appointment with my weight loss surgeon hanging in my closet next to the much cuter mediums and smalls that I wear now.
Just a few thoughts,
Marcy B
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