Why do we mindlessly eat?

Are you really hungry?

Does this happen to you?  Not hungry, walk into the break room, see food and eat it, just because it was there.  It happens.  You’re not hungry or even thinking about food but you find yourself eating without thinking. 

There are lots of reasons why we eat without thinking.  Some eat when they are bored and it gives them something to do. Sometimes we eat out of habit.  Like snacking when watching TV.  We are also subjected to many food cues from the outside world that influence when and what we eat.  Seeing or smelling food is enough to make us want to eat.  Can just be a TV ad as well.  It doesn’t take much effort to take a bite and then another and another.  Overtime mindless eating adds up and leads to excess body fat and chronic health issues.

Here are some strategies to help you overcome mindless eating.

• Think you before you eat. 
  • Are you really hungry?  True hunger symptoms:  low energy, can’t focus, stomach growling, headache
  • Are you eating for emotional reasons?  Bored, lonely, stress, sad…
• Keep track of what and when you are eating.  Use my MINDFUL EATING JOURNAL.   Use the journal for the next 3 to 4 days or until you have picked up on your hunger and fullness cues.  Use the journal any time you feel that you have gotten off track.
  
• If eating for emotional reasons, write down 3 or more things you could do instead of eating.  You could enjoy a cup of tea, take a walk, call a friend, read a book, play with your dog…
• Change your environment to support a healthier approach to eating.  Here are some strategies
  • Instead of eating straight from a package, transfer food to a bowl or plate so you can see the portion size.
  • Ditch the cookie jar and replace with a fruit bowl.
  • Use smaller bowls and plates. This way you end up with small portions.
  • Aim for half of your plate to be veggies at every meal.
    
  • Workplace environment – If your workplace is of full food traps, check out this webinar that I did for Colorado Health Links.  Great ideas on how to implement healthy nutrition strategies at work.  Share with your HR or Wellness team,
    
  • When you want to eat just because it looks good and it is there, set some limits.  Before you dive in, think about what a reasonable portion size is.  Then go ahead and enjoy the experience.  Keep in mind that eating more will not taste any better and you might regret it.
  • After a meal, wait for 15 – 20 minutes before going back for seconds or having dessert.  This will allow your stomach the time it needs to tell your brain that you are full.
  • Eat breakfast every day and have it about the same time.  This will create a healthy eating pattern and avoid extreme hunger by mid-morning.  
  • Drink your water.  This habit will keep you well hydrated and help to avoid confusing thirst with hunger. 
  • Eat every 3.5 – 5 hours through the day.  Keep healthy snacks on hand when you know your next meal is more than 4 hours away. This will help to avoid extreme hunger and overeating. 
    
  • Focus on your meal while you are eating and avoid distractions. Enjoy your food and slow down.  

Are you interested in learning more about mindful eating and how you can make peace with food for once and for all?  Check out my nutrition consulting plans and what my clients have to say.  

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