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Biggest Loser Challenge Tip #5: Are You Really Hungry?

So, you’ve decided to start a journey towards better health in 2022? Congratulations! That is a big step and quite possibly an overwhelming one. With so many options and ways to lose weight or simply improve your health it can be hard to know where to even start. Thankfully you have us at Buckner Wellness to forge a clearer path for you to accomplish all your health goals this year.

If you haven’t already be sure to check out our guide on The 90 Day Body Fat Challenge. We will also be providing you with weekly tips on simple things you can do to get started (and keep going) on your weight loss, health and fitness journey. Read about how to recognize whether you are actually hungry or eating just to eat in this week’s helpful tip.


Believe it or not, most of us tend to overeat and even if it’s healthy food, too much can be a bad thing. In fact, mistaking hunger for thirst is a very common thing for humans which is also problematic. We also have a tendency to want to eat everything in sight—aka loading our plate up with more food than we really need and continuing to eat it even when we actually are full.

Our biggest problem as a species when it comes to identifying hunger is that our stomachs are slow to receive the signal from our brain that we are satisfied, so instead we continue to eat or eat when we don’t need to.


  • If it’s been 3-4 hours since your last meal, you may actually be hungry.

  • You may feel weak.

  • Irritability or moodiness.

  • Your stomach is rumbling or feels empty.

  • You felt hungry over a period of time and not suddenly.


  • Your eyes feel dry.

  • You have a headache.

  • You feel “sluggish” or low energy.

  • Nausea or dizziness.

  • Your skin may feel dry.

  • You may be constipated.

  • Your urine will be dark yellow.

  • You mouth will feel dry.


  • Use smaller plates. It’s harder to over-eat when you can’t put as much on your plate. Instead of using your big dinner plates, instead try using your smaller salad plates.

  • Try only eating half your plate. That’s right. That plate you loaded? Try to stop at half and then go do something else like taking a 30-minute walk. If you are still feeling hungry after that go ahead and finish the plate. Chances are pretty good though that you’ll put it away for later.

  • Drink water first. Again, a lot of times thirst is mistaken for hunger, so try drinking some water before you snack to see if that solves your problem.

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