Mindless Snacking & How to Combat It
Published 2023-03-23 by Louise Moorey
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Do you often find yourself mindlessly snacking? Maybe you’re sitting in front of the TV, scrolling through social media, or just feeling bored or stressed. Whatever the reason, mindless snacking can quickly undo all the hard work you’ve put into maintaining a healthy diet throughout the day.
What is mindless snacking, and why do we do it?
Mindless snacking is eating without thinking, often without any real hunger, and usually out of habit or emotions. It is often driven by boredom, stress, or other emotional factors, making it challenging to overcome. It’s easy to fall into the trap of mindless snacking but there are ways to combat it and break the cycle.
Don’t worry there are ways to combat mindless eating and keep your health goals on track.
Eat Mindfully and Slowly
Take time to savour and enjoy each bite of your food. Consider putting your fork down after every bite to allow you to tune into your hunger cues. This helps you to eat more slowly and be more mindful.
Before you eat, ask yourself, “Am I hungry for this?“. This helps you tune into your body’s hunger cues and determine whether you’re eating out of boredom, stress, or actual hunger. You can also check in with yourself halfway through your meal to see if you’re still hungry or if you’re satisfied.
Eating without distractions can help too. Turn off the TV, put away your phone, and focus on your meal. Eating without distractions will help you to be more present and mindful of your eating habits. You’ll also be able to enjoy your meal more and feel more satisfied with what you’ve eaten.
Plan Your Meals and Snacks
Planning your meals and snacks ahead of time can help you to avoid making impulsive choices that might not align with your health goals. When you plan your meals, you’ll be able to choose healthy options that are satisfying and keep you feeling full for longer. Have healthy snacks readily available so you can reach for them when you feel hungry.
Don’t over-restrict
It’s important not to excessively restrict yourself during the day. Make sure you’re eating high-volume foods, such as plenty of vegetables during the day. If you don’t eat enough during the day, you may be very hungry by the evening, making you more likely to snack mindlessly.
Try Find Triggers and Patterns
Use a journal to log your thoughts and feelings when you’re snacking. This can help you determine why you feel like snacking. Are you snacking because you’re bored, stressed, or actually hungry? Identifying patterns in your snacking habits can help you to find solutions that work for you such as going for a walk or talking to someone.
In conclusion, mindless snacking can be a challenge, but by utilising these tips, you can become more mindful of your eating habits and keep your health goals on track. Mindful eating is a skill that takes practice and will get easier over time.