Mindful Eating: Appetite & Craving Scavenger Hunt

One of the hardest aspects of a fat loss phase is dealing with something that we have happen all the time… We crave things. Sometimes it just pops up out of nowhere. Sometimes we know it’s coming because of different ways that our body has reacted in different situations previously. It’s all just a part of becoming really self-aware and understanding what your body needs and wants during different times and phases. There is nothing wrong with having cravings.

I want to say that one more time… there is nothing wrong with having cravings.

You can have cravings for salty food and that is OK.

You can have chocolate cravings and that is OK.

You can have cravings for crunchy foods that are a bit spicy. And that is OK.

This is just a part of the human experience. You get to feel how you wanna feel and you get to crave what you want to crave and act how you wanna act.

But when it comes to fat loss phases… this gets tricky. There are so many different conversations about discipline, control, not giving in, and willpower… it’s limited. It’s all limited. It’s limited by our tolerance. And that is not a weakness. That is simply part of who we are and what we have. Our tolerance for different things changes at different moments.

If you had the chance to read my other blog on control, you may have already seen this standpoint from me. Self-control is more about accepting the responsibility of choice. And sometimes we don’t wanna make certain choices anymore. We’ve already made so many other choices. And we’re tired. And we just want a piece of chocolate cake. And that’s OK… but we have to accept the responsibility of that choice.

And if we really don’t want to make a certain choice… We can create opportunities or constraints in our path to help us make the choices that we want to make.

So first… let’s gain some understanding about cravings, aka appetite.

Control what you can control.

What is Appetite?

An Appetite or Senses-based Hunger is a natural desire to satisfy a bodily need or a strong desire for something in particular. This differs from hunger, the biological response to a lack of food. You can have an appetite, even if you do not have a biological lack of food, triggering an actual hunger. Cravings can also be psychological and linked to emotions, memories, or learned behaviors.

The senses can cause us to feel a certain level of hunger as well.

Have you ever smelled something familiar and felt hungry? What about when you’re out at a party with friends and the dessert table finally comes out and suddenly you’re just not full anymore?

Factors that can change appetite

Social Cues: Large gatherings or social situations can indeed influence our appetite, sometimes leading us to eat more or different types of foods than we would otherwise.
Cultural Norms: Cultural norms play a significant role in shaping our eating habits, including portion sizes and food choices.
Blood Sugar Levels: Fluctuations in blood sugar levels can impact appetite, often leading to cravings for sugary foods when levels drop.
Hormones: Hormonal changes, such as those occurring during menstruation or pregnancy, can affect appetite and food preferences.
Smells of Familiar Foods: Smells can trigger appetite and cravings, sometimes even without hunger being present.
Exercise: Physical activity can influence appetite, sometimes increasing it due to energy expenditure or decreasing it due to hormonal changes.
Mood and Emotions: Emotional states like stress, sadness, or happiness can impact appetite, leading to emotional eating behaviors.
Sleep: Inadequate sleep can disrupt hormones that regulate appetite, potentially leading to increased hunger and cravings.
Stress, Loneliness, and Boredom: These psychological factors can all influence appetite and eating behaviors, often leading to overeating or seeking comfort foods. An appetite can be lost or greatly diminished by stress, anxiety, depression, or grief.
Some Physical Conditions: Certain medical conditions or medications can affect appetite and metabolism, leading to changes in eating patterns.

Resources on hunger & craving

But what do we do…

Appetite… Cravings… Sense-based hunger… all of these different terms. When you start to look up how to possibly deal with these, you may find your way into a lot of different mindful eating areas.

We try to have a small moderated portion and savor it by slowing down and paying attention to how it is to consume that item.

We could try to resist and surf the wave of an urge.

But doesn’t that mean we need to know what it is that we actually want in the first place? One fun and engaging way to ready for the practices of mindful eating… is through an Appetite Scavenger Hunt.

The Appetite Scavenger Hunt

This is going to be how we play around and find things that fit the different appetites or cravings that we find yourself wanting.

Food doesn’t have to be about restriction.

Food can be inclusive.

We don’t always have to deny the craving.

If we can at least name what it is or find something that will take care of a need that we have, we can make it work!

So let’s give this a go!

Step 1: What is it that you normally go for?

When you find yourself dealing with specific cravings…

Which taste do you want: salty, spicy, sweet, bitters, smokey, tart, or savory?
Which texture would you prefer: creamy, crumbly, crunchy, frothy, greasy, gooey, moist, or mushy?
Which temperature do you want: warm, hot, cold, or cool?
What richness do you prefer: rich, light, thick or thin?

Create a list that you’d like to explore. Here are some ideas to get you started:

Something crunchy
Something sweet
Something savory
Something cold
Something hot
Something spicy
Something bitter
Something refreshing
Something chewy
Something you haven’t tried before

Feel free to add or remove items based on your preferences.

Step 2: Write in your go-to options.

Simply write down your go-to options currently for these different cravings. There’s no judgment here. There’s no weight loss stipulation where it has to be something that is considered part of a diet. It just has to fill a need.

Step 3: Assess options.

Are the options easy to work in any day or do they need to be planned well ahead of time?

If you add these options into your day, will they still enable you to get in other things like your adequate protein amount or specific meals that help you make it through the day?

Do you have any other options that the specific needs could also be met with?

As you make your way through these different questions, have other thoughts come up about things that you might need to change? Do you think certain options might be better for certain body composition phases (weight loss, maintenance, muscle building, performance)?

Step 4: Create a plan for frequent cravings.

Create your refined list of foods that satisfy different cravings that you may experience. This is simply creating a plan for when these inevitable cravings do turn up. Whenever we’re able to strategize and plan ahead of time, it leaves a lot less chance in the moment.

Here’s my go-to’s!

Quick Ways to Practice Mindful Eating

Now that you have found what you’re looking for we can talk about actual mindful eating.

Eat slowly: Take your time to chew each bite thoroughly and enjoy the flavors and textures of your food. THE ART OF EATING SLOWLY
Learn to savor: Notice the colors, smells, textures, and flavors of your food. MINDFUL EATING: WORTHY OF A FOOD CRITIC?
Listen to your body: Pay attention to your body’s hunger and fullness signals. Eat when you’re hungry and stop when you’re satisfied, not stuffed. CREATE A MINDFUL MOMENT (MEDITATION & BODY SCANS) & HARA HACHI BU: THE ART OF EATING “JUST ENOUGH”
Practice gratitude: Take a moment to express gratitude for the food you’re eating and the nourishment it provides. LOVING-KINDNESS & MINDFUL EATING

Mindful Eating: Appetite & Craving Scavenger Hunt