What is the best way to cope with boredom eating?

If your tendency is to eat when you are bored, you are not alone. It is easy to mindlessly reach for a snack when you are not actually hungry. Unfortunately, boredom eating can be frustrating for people who are trying to manage their weight and restore their good health.

Neurotransmitters in the brain are tied directly to feelings of reward and pleasure. When levels drop, the brain is not being stimulated and you are bored. This is what triggers the need to take an errant action that will cause pleasure. When boredom takes hold, it is easy to act on impulse.

If you stay tuned in to your body and mind about what you really need or want, it can help you break unwanted cycles of compulsively reaching for food that you really don’t need.

Expect boredom cravings that are not true hunger signals…

Addressing your true feelings about your diet, your emotions, and your behaviors can help you manage boredom eating. Expect hunger signals and create a plan for adding healthy snacks to your daily routine. Try one of the tips listed below to stop eating out of boredom:

• Plan for Distractions – Although we all have them, cravings are really not fun. Since nutritionists say cravings are actually short-lived, try taking a short walk before returning to your task at hand.
• Hydrate Your Body – According to the USDA, strawberries contain a surprising amount of water and is an excellent source of vitamin C. At 90+ percent water, it is a delicious snack that won’t leave you feeling guilty.
• 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.

Find alternatives for managing routine boredom…

Emotional eating can swoop down when you are least expecting. Where it is okay to have a healthy snack, finding alternative strategies for managing routine boredom is a must. Remember, when you are trying to overcome food cravings, it is easy to engage in addictive eating, binge eating, or boredom eating.

Mindful eating allows you to experience the food you eat without obsessing over whether or not a food craving is real. Begin by exploring a small piece of food and use as many of your senses as possible. 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.