Do you find that when you’re home all day you end up eating more? Are you constantly back in the kitchen making something or grabbing another snack?
I’ve been so guilty of this too.
When there’s nothing going on and you’re locked indoors, it’s common to continue raiding your kitchen over and over again purely for entertainment.
Learn how to stop boredom eating when you’re not hungry and avoid gaining weight while you’re home.
How To Stop Boredom Eating and Avoid Weight Gain
Mindless snacking is something many of us struggle with.
You reach for a bag of chips and before you know it, the whole bag is gone.
This is not an easy habit to break, but with these simple tips, you can change your habits and stop boredom eating when you’re home.
Always Have a Plan in Place
Meal planning is so important for every aspect of your diet. When you know what you’ll be eating all day long, you’ll avoid getting too hungry or mindlessly grabbing something to eat.
If you go too long without eating or if you skip a meal, you’re more likely to overeat or eat snack foods.
However, when you have a plan in place, you don’t let yourself get to the point of extreme hunger.
Additionally, when you meal plan, you can make sure that you’re loading your body with nutrients and whole foods.
You’ll fill up on these healthy foods and be less hungry in between meals.
If you know meal planning is not for you, you’ll love this meal planning service that can provide custom meal plans for you and your family.
Eat Snacks at the Table
If you can’t seem to resist the bag of chips, it’s ok to give in. Make sure you eat them in a mindful way.
Turn off distractions, pour the food into a bowl, and sit down at the table.
Just as you eat a meal, snacking should be without distraction.
This way your brain and your stomach will be able to process how much you’ve eaten and you’ll be more likely to stop eating once you’re full.
Add More Protein And Fat To Your Snacks
Add more protein and fat to your snacks. This will fill you up faster so you won’t be able to eat as much.
While planning out your meals, make sure to include healthy snack ideas to keep you full in between meal times.
Drink a Full Glass Of Water
Sometimes our body gets confused and mistakes thirst for hunger.
If you find you keep going back to the kitchen for more and more, try to drink a full glass of water.
This will help fill up your stomach and keep you hydrated.
Brush Your Teeth
If you keep going back to the kitchen, go brush your teeth or grab a mint. This will change the taste of food and make it less enjoyable
Try to Find a Distraction
Boredom eating is usually the result of, you guessed it, boredom.
If you’re stuck in a rut or feeling bored, it’s a good time to find another distraction for yourself.
Go for a walk, do some yoga, start a puzzle, or do some deep cleaning. Find an activity that will occupy your mind and keep you busy.
Keep Snack Foods out Of the House
If you can’t avoid certain foods no matter what you do, then it’s time to stop buying them.
If you love potato chips and can’t help but to eat the whole bag once you start, then try to avoid them altogether.
Alternatively, you can try to make your own healthier version.
For example, if I’m craving something salty, I like to make these salty roasted chickpeas. This helps fill my salt craving but with fats, fiber, and whole foods.
Learn to Use the Hunger Scale
A hunger scale is a great tool to start implementing to help stop snacking.
This mindful eating technique has you pause before you eat and check in with your hunger cues.
Take a moment to see how hungry you are before eating. If you’re not a 3-4, then you’re not actually hungry.
At that point, it’s important to find something else to do.
The next time the munchies start, take a pause and see if you’re just bored. If you’re not actually hungry, try these techniques and avoid gaining weight from boredom eating.
For more guidance quitting snacking, making healthy food swaps, and losing weight, make sure to join my Facebook Group Healthy and Happy Mamas.
Also, make sure to sign up for my e-mail list to stay up to date on the latest health and wellness tips. Eating healthy can be overwhelming, but I can help guide you through healthy changes along the way.