Part of my job as a bariatric surgeon is helping patients prepare for life before and after weight-loss surgery. That includes encouraging them to pay attention to their natural hunger and fullness cues.
Many of my patients think that they do this already. But when we talk more, they realize they may sometimes eat in response to certain emotions or cues and not because their body truly needs fuel.
Like many of us, they might reach for a snack when they’re bored, stressed or sad. And many realize they have habits of eating at certain times — whether they’re physically hungry or not.
It can be easy for anyone to fall into these habits. But paying attention to the body’s physical hunger signals is a key skill for weight management.
People often find they aren’t very hungry for the first several months after bariatric surgery, but eventually their appetite starts to come back. And when it does, learning to tell the difference between true hunger and simply being “in the mood” to eat can help them to stay on track toward their wellness goals.
How to Know if You’re Truly Hungry
If it’s been a long time since you’ve noticed your body’s hunger signals, you’re not alone. They can be easy to lose track of. True hunger gives off physical signs that get stronger the longer you go without eating.
Physical hunger
Your stomach might start off grumbling or gurgling. Wait a little longer, and your energy levels might start to dip. Wait too long, and feelings of crankiness, weakness or even lightheadedness start to move in.
Physical hunger has another important marker: When you’re truly hungry, you’re flexible about what you can eat. It doesn’t have to be a chocolate brownie or a slice of pizza.
Emotional hunger, on the other hand, is a little different. It tends to hit us full force right away, and we tend to crave something very specific. Wanting a snickerdoodle when passing a certain bakery or a bowl of mac and cheese after a hard day are good examples. In any case, there’s no stomach rumbling or gurgling. That need-to-eat feeling may seem real, but it’s not.
Reading hunger signals
I encourage my patients to “check in” with their bodies when they get the urge to eat. That can mean asking themselves questions like:
Do I have physical feelings of hunger — like a rumbly stomach or low energy?
Can I be flexible with what I eat to satisfy that hunger?
Answering “yes” means the body is physically hungry. In that case, it’s a good idea to eat a wholesome meal or snack, preferably one that’s rich in protein as it will help you feel full faster.
If a patient answers “no” to the questions above and isn’t physically hungry, then it’s a signal that it’s not time to eat. To understand this better, dietitians on our bariatric team use a visual hunger scale to help patients understand their level of hunger:
Gain Control Over Emotional Hunger
Not eating is easier said than done, of course! Food can be very soothing. Finding other coping strategies can help. Instead of eating, I suggest things like calling a friend to talk or taking a short walk. It’s surprising how a little bit of distraction can go a long way in curbing cravings.
In fact, it’s something my patients start working on with the help of our Temple dietitians well before surgery. It helps them begin to lose weight prior to their procedure. And when their appetite does return after surgery, they have the skills in place to understand and respond to hunger cues.
Begin Your Bariatric Surgery Journey Here
If you're considering weight-loss surgery, we invite you to join us for a free virtual seminar about bariatric surgery. Temple bariatric surgeons will guide you through what you need to know about the bariatric journey, including an overview of the types of surgery available and the steps necessary to successfully maintain a healthy weight.
Helpful Resources
Looking for more information?
Explore the benefits and risks of bariatric surgery
Read FAQs about the bariatric surgery process
View our meal plan guide for after weight-loss surgery
Initially after surgery, you may or may not feel stomach hunger
hunger
Hunger is a sensation that motivates the consumption of food. The sensation of hunger typically manifests after only a few hours without eating and is generally considered to be unpleasant. Satiety occurs between 5 and 20 minutes after eating. There are several theories about how the feeling of hunger arises.
https://en.wikipedia.org › wiki › Hunger_(physiology)
. In fact, you may have no appetite at all. So, it's important to eat three meals a day with a focus on protein. As your appetite returns, you may be confused whether you are really hungry or if the hunger is just in your head.
While most Bariatric patients will experience little to no hunger after the procedure, that's not always the case. Still feeling hungry is normal and can be caused by a number of reasons, such as too few calories, dehydration, or psychological triggers.
Head hunger, often referred to as “phantom hunger,” is a psychological sensation of feeling hungry even when your body doesn't require nourishment. It's a common occurrence after bariatric surgery due to body alterations and the reshaping of eating habits.
Common eating triggers include: Seeing something you want to eat on a commercial, or opening up your refrigerator. Feeling stressed, such as after a long day of work or a fight with a friend. Being offered food from a kind neighbor who baked you cookies.
You can usually start eating regular foods about 6 to 8 weeks after surgery. At each stage of the gastric bypass diet, you must be careful to: Drink 64 ounces of fluid a day, to avoid dehydration. Sip liquids between meals, not with meals.
The earliest indication of deficiency is often hair loss. In severe cases, deficiencies can lead to edema, emaciation, anemia, altered hair texture, and hypoalbuminemia. Thiamine deficiency poses a long-lasting risk for individuals who have undergone bariatric surgery.
In some cases, weight loss surgery like gastric sleeve can be a bad decision and make patients regret it when faced with numerous downsides of the surgery. Every medical intervention, especially a serious one like surgery, has a certain risk of side effects and complications.
You should be drinking a minimum of eight 8-ounce glasses of sugar-free liquids every day once you've cleared the initial recovery period from the surgery. The drinks should be noncarbonated and sugar-free. Drink a glass of water before each meal. Staying hydrated helps you feel full.
One of the difficult changes to wrap your head around post-surgery is the new feeling of fullness. Some describe it as a “tight” feeling in their stomach while others report hiccups, pressure, indigestion, sneezing, or a runny nose. All of these symptoms can be signs of fullness.
Low blood sugar causes people to feel irritable, confused and fatigued. The body begins to increase production of cortisol, leaving us stressed and hangry. Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.
Your body needs more energy than normal because of the demands of the healing process. This doesn't mean you should eat processed foods or foods that have high levels of sugar.
They found a significant decrease in food cravings and consumption post-bariatric surgery, with the most significant reduction happening within the first 3 months. By 6 months after surgery, cravings and consumption gradually increased, although they remained significantly lower than before surgery.
Introduction: My name is Annamae Dooley, I am a witty, quaint, lovely, clever, rich, sparkling, powerful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
