How to stop eating out of boredom?
How many times have you sat at home and don't know what to do, so you just reach for food? Overeating out of boredom is a very common phenomenon today, and the reasons for this can be different. When we are stressed or feeling down, food can serve as a comfort because it allows the release of dopamine, which stimulates us. Even when we are bored and want to fill our time somehow, the easiest choice is again food. If you've used food as a coping mechanism in the past, then it's natural for your body to reach for it as soon as it's faced with boredom or stress!
The question is - how to stop eating out of boredom?
Know your triggers
Being aware of your behavior is key, so every time you reach for food ask yourself, are you really hungry? Every time you find yourself in this situation, ask yourself what made you react that way? How do you feel? Are you running away from food? You shouldn't feel bad and create images in your head that you don't deserve to eat, but you should just take a good look at the situation and understand what are the triggers that make you eat out of boredom.
Are you really hungry?Create an "if...then" plan
Once you've identified your triggers that drive you to take that action, it's time to react. If after watching the news you have a strong craving for food to forget the information bombardment, make a plan. Instead of opening the fridge, you can decide to take a short walk, meditate or write in a journal to get rid of the unpleasant feelings caused by this situation. By establishing this plan, you will more easily manage the situations that trigger unhealthy decisions, and you will also get rid of the burden that you unconsciously carry.
Eliminate junk food
What food can't you stop eating? Chips, biscuits, chocolate are just some of the products to which we can easily become addicted and whose consumption we cannot control, because we simply want to eat everything! To prevent this from happening to you, completely remove unhealthy food from your home, which will make overeating out of boredom practically impossible. In this way, it will be much easier to resist temptation and establish healthy habits, so always have hazelnuts, almonds or carrots in the kitchen so that even in moments when you cannot fight the urge to eat, you will eat something healthy.
Eliminate junk food.Plan your meals
When we have a busy day or are at work, it is very easy to forget about food and end up spending the whole evening overeating. To prevent this from happening, make a clearly defined schedule and prepare your meals in advance, and try to establish a routine of eating at the same time every day. Do not have too many foods in the house, except for those that you know you will use in meals in the next few days. If you always have a snack, make sure it's one of the healthier options and that it's always ready ahead of time so your new snack doesn't become a bag of chips.
Hydrate yourself
We often confuse thirst and hunger, so it is very important to know how much water we drink during the day. If you drink little water, you will constantly feel "hungry", as your body will want to tell you that it is dehydrated. If you find it difficult to remember to drink water, install one of the apps that will remind you that it's time to drink water, or combine water with the habits you do every day - for example, drink a glass of water with your coffee.
Hydrate yourself!
