Have you ever found yourself standing in front of the fridge, staring at its contents and wondering, “Am I hungry or am I bored?” This is something I’ve discussed with countless clients over the years, and it’s something we’ve all experienced.
The line between genuine hunger and emotional or habitual eating can be surprisingly thin, but learning to distinguish between the two is a game-changer for your health and well-being.
Let’s dive deeper into how you can tell the difference, why it matters, and what you can do about it. When you truly understand your body’s signals, you can regain control over your eating habits and make choices that serve your long-term goals.
But before we get stuck in, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.
You can also find more information on our free content page if you really want to dive deeper into all things health and fitness.
Understanding Hunger: Physical vs. Emotional
To start, it helps to understand the two main types of hunger: physical and emotional. While both can prompt you to eat, the reasons behind them and the outcomes they produce are vastly different.
Physical hunger is your body’s way of signalling that it needs fuel. This type of hunger builds gradually over time and is often accompanied by physical cues like a growling stomach, low energy, and often difficulty concentrating. Physical hunger can typically be satisfied with a variety of foods, as your body is simply seeking nourishment. For example, if you’re physically hungry, a bowl of soup or a handful of nuts may be just as appealing as a slice of pizza.
Emotional hunger, on the other hand, comes from your mind and emotions rather than a genuine need for food. It tends to appear suddenly and is usually tied to specific cravings. You might find yourself yearning for comfort foods like chocolate, crisps, or ice cream. Emotional hunger often persists even after eating, leaving you feeling unsatisfied and sometimes even guilty. It’s closely linked to your emotional state and is often triggered by feelings like boredom, stress, sadness, or even joy.
Why Boredom Eating Happens
Let me share a quick story about one of my clients to help you better understand boredom eating. This client used to tell me how her evenings felt “empty” once the kids were in bed. She’d wander into the kitchen, not because she was hungry, but because she didn’t know what else to do. She’d snack while scrolling on her phone and then feel guilty afterwards.
This pattern is incredibly common.
Boredom eating happens because food fills a void. When you’re bored, your brain craves stimulation and novelty. Eating becomes an easy, accessible form of entertainment. It releases dopamine, the “happy hormone,” providing a quick and temporary feeling of satisfaction.
However, this satisfaction is fleeting, and the underlying boredom remains, often leading to a cycle of snacking and guilt.
Being able to answer the question “Am I hungry or am I bored?”, is actually very helpful and important. Getting the answer allows you to make much more effective changes to your diet and lifestyle, live a more fulfilling life, and to reduce feelings of guilt and shame. So, how do we answer this question?
Am I Hungry Or Am I Bored? How to Tell If You’re Really Hungry
When I am working with a client to help them understand whether they are hungry or bored, I generally go through a framework like the following:
- Check the clock: If you’ve eaten within the last 2-3 hours, it’s less likely that your body genuinely needs more food. Physical hunger typically follows a predictable rhythm, while emotional hunger can strike at any time.
- Do a body scan: Pause for a moment and check in with yourself. Are there physical cues of hunger? Is your stomach growling, or do you feel lightheaded, irritable, or low on energy? These are clear signs of physical hunger. Emotional hunger, in contrast, often comes with a sense of urgency and specific cravings.
- The water test: Sometimes thirst disguises itself as hunger. Drink a glass of water and wait 10 minutes to see if the feeling subsides. Dehydration is a common culprit behind cravings.
- Ask yourself why: Before you eat, take a moment to reflect. Are you reaching for food because you’re bored, stressed, or avoiding a task? If the answer isn’t hunger-related, it’s likely emotional. For example, if you find yourself reaching for snacks during a tedious work task, it’s worth exploring whether the snack is really what you need. What are you feeling?
Of course, we can explore this further, and when I am working with a client, I will generally have a much longer time period to work with. As a result, I can get them to observe their feelings over a longer period of time, and build out a much better picture of what is going on.
Very often, when you do monitor this stuff over a longer time period, certain things become more apparent. You might notice that you always get “hungry” at certain times, or you always get hungry after certain events or meals. As a result, you can get more specific with things.
However, it does all start with the moment of reflection before you eat, where you go through the above check list and assess whether you are actually hungry or not.
Strategies to Combat Boredom Eating
If you realise you’re eating out of boredom rather than hunger, don’t beat yourself up, this is a common habit, and it’s very fixable.
Here are some expanded strategies to help you regain control and break the cycle:
1. Find an alternative activity. When boredom strikes, have a list of go-to activities that you enjoy and can turn to instead of eating. This could include reading a book, working on a puzzle, going for a walk, doing a quick workout, practising a hobby like knitting or painting, or even calling a friend to catch up. Engaging your mind and body in a productive or fulfilling way can satisfy your need for stimulation without involving food. Consider keeping a physical or digital list of these activities so it’s easy to choose one when boredom hits.
2. Make eating a mindful act. If you’re going to eat, do it mindfully. This means sitting down at a table, turning off distractions, and focusing entirely on your food. Take time to notice the textures, flavours, and aromas. Mindful eating not only helps you enjoy your food more but also allows you to recognise when you’re full. This practice builds a stronger connection between your mind and your body’s hunger signals.
3. Set boundaries around food. Create an environment that supports healthy eating habits. For example, keep tempting snacks out of sight or in hard-to-reach places, and stock your kitchen with nutritious options like fruits, vegetables, and nuts. You could also establish a rule of eating only at designated times or places, such as sitting at the dining table rather than eating in front of the TV. These small changes make it easier to resist unnecessary snacking.
4. Build a structured routine. A predictable daily routine can help curb boredom eating. Plan your meals and snacks at consistent times, and try to stick to those times as closely as possible. When your brain knows that food is coming at regular intervals, it’s less likely to send out random cravings. Additionally, incorporating regular breaks for physical activity or relaxation into your day can reduce the likelihood of turning to food for stimulation.
5. Journal your feelings. Keeping a food and emotion journal can be a powerful tool for self-awareness. When you find yourself reaching for a snack, take a moment to jot down how you’re feeling. Are you stressed, bored, tired, or anxious? Over time, you’ll start to notice patterns in your eating habits and be better equipped to address the underlying triggers. For instance, if you see a trend of boredom snacking in the evenings, you can proactively plan activities to fill that time.
6. Practice self-compassion. It’s important to approach this journey with kindness toward yourself. Breaking the habit of boredom eating takes time and effort, and there will likely be moments when you slip up. Instead of feeling guilty, view these moments as opportunities to learn and grow. Reflect on what happened and how you can handle it differently next time.
Am I Hungry Or Am I Bored? Seeing The Bigger Picture
Learning to differentiate between hunger and boredom is about more than just food. It’s about becoming more attuned to your body and emotions, building healthier habits, and fostering a more mindful relationship with eating. This journey requires patience and a willingness to explore your own needs and desires beyond food.
Take it one step at a time. Like I always tell my clients, change doesn’t happen overnight, but small, consistent actions really do add up over time. The next time you’re standing in front of the fridge wondering if you’re hungry or bored, pause, reflect, and try some of these strategies.
You will be surprised by how much more in control you feel, and how much better you can meet your true needs.
If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.
If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.
Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.
Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.