You're Not Really Hungry? Drop That Fork!

Before you eat a meal or a snack or reach for a second helping,halt. Pay attention to your mood.

Are you hungry, angry, lonely or tired?

Many people put on extra pounds because they eat for reasonsother than hunger. In fact, folks often tell me they can't rememberthe last time they were really hungry. They just eat whenever theyfeel like it.

The buffet looks good, so they pile their plates high.

Most people get hungry every four hours if they've eatenreasonable meals, but this differs slightly from person to person.

Some people experience hunger as an emptiness deep inside. Someget restless and lose concentration. Others feel listless, weak,disoriented and uncoordinated. Some don't recognize these symptoms,then become headachy, irritable and short-tempered.

Taste and smell are sharp while you're hungry, but fade as youeat and become satisfied. Food becomes less interesting, evenboring. If you're reading or watching TV while you eat, you may missthese subtle clues to stop.

There's a theory that you'll lose weight if you just cut down onfat. No counting calories. No weighing or measuring food. Eat asmuch as you want, just choose differently.

And that will work if you eat only when hungry and stop whenyou're not hungry anymore.

Eating when you're angry, lonely or tired signals the need forother solutions.

Anger turned inward may become depression, obesity or an eatingdisorder. So before you eat when angry, halt. Confront the rightperson instead. Or at least figure out why you're angry or who isthe true object of your anger. Go for a walk or to a museum. Cooldown, think it through. Don't eat until you get hungry.

Lonely? Halt. Reach for a friend instead of food. Chat with aneighbor or family member. Visit a shut-in. Learn Western, swing orsquare dancing. Join a cycling club or singing group.

"Tired" is often mistaken for "hungry." If you fall into foodat the end of the day and eat like a wild person out of control,halt. Instead, exercise to relieve your stress and boost your energylevels. Take a nap if you need sleep. Delegate chores, if possible.

Reduce your standards for how much you must do. Go have afacial, manicure or massage. Re-evaluate your work load if you'rechronically tired.

Learn to recognize real hunger, so you can enjoy food more.

Learn to recognize other emotions and find appropriate outlets.