Hunger and Fullness Cues and How To Use Them

Are You Ignoring Your Body’s Hunger and Fullness Cues?

Have you been stuck on the yo-yo diet roller coaster? Cutting out entire food groups in an attempt to be healthier? Experiencing a ton of stress or digestive problems? All of these scenarios can make it extra hard to tune into your body’s natural hunger and fullness cues, which are essential for maintaining mental wellness and a healthy self-image.

What Are Internal Cues?

Internal cues are your body’s way of communicating its needs, much like when you yawn or your eyes feel heavy to signal it’s time for rest. If your mouth is dry, your body is telling you to drink water. The same principle applies to eating. Ignoring these signals can lead to stress, emotional eating, or even body image struggles.

Let’s break down some common hunger and fullness cues and how to respond to them:

Common Hunger and Fullness Cues

Cue: Stomach growls/feels empty, not thinking as clearly

Response: Your body is signaling that it’s time to eat. Grab a quick snack or sit down for a meal. Ignoring these early signals can lead to feeling dizzy, moody, or even experiencing headaches. This kind of disconnection from your body’s needs may also contribute to feelings of being overwhelmed or out of control.

Cue: Nausea, gnawing feeling in stomach, physically ill

Response: You may have missed earlier hunger cues and are now ravenous! Eating when you’re this hungry can result in bingeing and discomfort. This cycle can impact your relationship with food and lead to struggles with self-esteem or eating disorders over time.

Cue: Content, tight belly (but not uncomfortable), signs of hunger have diminished

Response: Your hunger has been satisfied. You may feel slightly tired or energized as your body digests the food. Recognizing this cue helps you practice mindfulness around eating and prevents overeating.

Cue: Uncomfortable feeling, bloated, nausea

Response: These cues indicate that you’ve overeaten. You might feel the need to unbutton your pants or lie down for relief. Overeating occasionally is normal, but consistently ignoring fullness cues can lead to physical discomfort and negative impacts on your mental health.

The Science Behind Hunger Cues

Did you know that our bodies have their own smart control system? Deep in the brain, the hypothalamus constantly sends signals to keep us in a state of homeostasis. These signals adapt based on hormonal changes, sleep quality, physical activity, and how much you’ve eaten. For example, high levels of stress or anxiety can disrupt these cues, making it harder to trust your body.

Tuning into these internal signals is particularly important for those managing challenges like body dysmorphia, weight concerns, or recovering from restrictive diets. By listening to your body’s needs, you can foster a healthier relationship with food and improve your overall mental health.

Why Intuitive Eating Matters

In reality, we don’t need calorie counting or strict diets to manage our eating habits. Our bodies are already equipped with the tools needed to maintain balance—we just need to listen! Intuitive eating encourages honoring your hunger and fullness cues without judgment or guilt. This approach supports better stress management, reduces anxiety around food choices, and promotes a positive sense of self.

Honor Your Body

Your internal cues are tools—not rules—for maintaining balance in your life. By tuning into them, you’re not only supporting your physical health but also improving your mental wellness and emotional resilience. Whether you're working through issues like self-care, body image, or navigating challenges like eating disorders, learning to honor your hunger is an essential step toward healing.

FUN FACT: Did you know that our bodies have their own smart control system? Located deep in our brains, the hypothalamus is constantly sending out signals to keep our bodies in a state of homeostasis. Your hypothalamus will adapt its cues based on hormonal changes, sleep, physical activity, how much you have eaten, etc.

In reality, we don’t need calorie counting or strict diets to manage our eating. Our bodies are already equipped with the tools needed to maintain homeostasis. We just need to tune in to those internal cues. And remember, these cues are tools, not rules. Honor your hunger, listen to your body and eat intuitively!

If you are having a hard time recognizing your hunger cues, a dietitian may help! Book a call with one here.