Fend Off Boredom Eating with Distractions Not Treats

When you are bored, it is easy to find yourself in the kitchen cupboard or refrigerator. Although it may seem logical, mindless eating provides little reward and may leave you feeling less satisfied after a misplaced snack. Not only is it important to recognize real hunger, but it is also important to know when you are eating just because you are bored. Sounds silly but it is very easy to get the two confused. Since boredom drives you to participate in behaviors that result in pleasure, it isn’t difficult to see how easy it is to make a tendency for bored-eating to become a bad habit. Some people reach for a cigarette but for others food does the trick.

Don’t eat to break the monotony…

Sometimes, if you are feeling the urge to eat even when you are not hungry, a simple distraction is what you need. If you are serious about making better food choices, here are some strategies to help you overcome boredom eating:

• Plan for Distractions – When you experience the urge to eat and you’re not hungry, a non-food distraction can be just as effective as having a snack. Consider taking a short walk or brew a fresh cup of your favorite herbal tea.
• Hydrate Your Body – Keep a water bottle close at hand. It is often difficult to distinguish hunger from thirst, but this will help you stay well hydrated without reaching for something high in energy when you don’t need it.
• Healthy Snacks – Most often, portion size is the biggest problem people have with boredom eating. If you bag your own 100-calorie snacks ahead of time, you can choose to eat healthier foods and your snacks will be accounted for as part of daily food consumption.
• Take a Power Nap – When you’re running on low energy levels, taking a nap can suppress the production and release of the hunger hormone ghrelin, which is a common culprit for encouraging you to make poor food choices as well as fall victim to binge eating.

Approach your day with purpose…

Staying busy and approaching your day with some purpose will help keep boredom at bay but check out the strategies discussed above for ways to distract yourself from the munchies. Although snacks are okay once in a blue moon, keep healthy foods to snack on close at hand. Start by buying fewer soft drinks, high fat/high calorie snack foods, such as chips, cookies, and candy. Substitute fruits, veggies, nuts, and seeds. Mindful eating allows you to experience the food you eat without obsessing over whether or not a food craving is real. Just focus on the sensation of chewing, tasting, and swallowing before you eat more.

At Metabolic Research Center, we understand that managing boredom eating can be key to successful, long-term weight loss success. The MRC approach is to restore your energy and stamina, so you are less likely to experience unwanted food cravings, as well as teaching you about non-food distractions.