There are two basic types of hunger: emotional and physical. Emotional hunger means eating to deal with feelings. Physical hunger is the body's signal that it needs nutrients. Do not be afraid to let your child feel either type of hunger once in a while.
You can use a hunger scale to learn about the difference between physical hunger and eating because of emotions. Once you get the hang of it, hunger scales can help manage weight.
Using a Hunger Scale
Before eating, decide how hungry you are on a scale of 1 to 10:
- 1 means you are very, very hungry
- 5 means you are neither hungry nor full
- 10 means you feel completely satisfied
After you use a hunger scale for a while, the numbers will have more meaning. It can take a while to know what a 2 or a 7 feels like. You may also ask your child to rate her hunger. The basic idea is to start eating when hunger is at a 2 or 3. At this point, your child is eating because of physical hunger. As your child to stop eating when she reaches around a 7. At this point, a person feels satisfied but she can get up and go for a walk.
Don't let the hunger level drop to a 1. If your child gets this hungry, he may overeat.
If a person starts to eat when their score is above a 5, she is eating for emotional reasons. Take this opportunity to discover which feelings are behind the desire to eat.
If your child has this type of hunger, you may help her by asking, "How do you feel?" You child may have trouble naming her feelings. Try suggesting a few: "anxious," "bored," "lonely," "confused," "shy," excited," overwhelmed."
If your child can tell you about her feelings, this may be a good time to talk. You can also encourage older children to write in a journal about their feelings.
Perhaps you and your child can think of other activities to do besides eating. For example, if a child feels left out, maybe you can talk or play a game together. Or if he is angry about something, maybe he can come up with a way to work on the problem.
From: If Your Child Is Overweight: A Guide for Parents, 3rd Edition, American Dietetic Association by Susan M. Kosharek, MS, RD