Eating out of boredom isn’t uncommon. Most of us have done it at least once if not several times throughout our lives. Doing so once in a while will not break your metabolism or your health goals, but if you’ve noticed this become more of a recurring habit, your health may be negatively affected over time. If you find yourself worried about how often you eat out of boredom, read on to consider several ways to help you tackle it.
- Don’t Resist Cravings During the Day
One way to curb bored eating at night is to address cravings during the day. Instead of resisting these cravings, try incorporating them into your meals. Ignoring cravings can often lead to overindulging later when your willpower is lower, and you’re more likely to eat more than you originally intended. By satisfying your cravings in a controlled way throughout the day, you can prevent them from becoming overwhelming at night.
2. Eat Regular Meals
Waiting until you’re starving to eat can set the stage for overeating later, especially when you’re more susceptible to boredom. Make sure to eat regular meals throughout the day that are balanced with fiber, protein, and healthy fats. This combination can help keep you feeling fuller for longer and increase your overall satiety, reducing the temptation to snack out of boredom in the evening.
3. Eat Mindfully, Not Mindlessly
Mindful eating is a powerful tool against bored eating. When you eat, try to focus solely on your meal, avoiding distractions like watching TV or scrolling on your phone. These distractions can make it harder to recognize when you’re full, leading to overeating.
If you find yourself reaching for a snack, take a moment to ask yourself why. Are you truly hungry? Are you craving something because you didn’t get enough of it earlier in the day? Or are you just bored? Stopping to reflect before eating can help you identify the real reason behind your desire to eat. If you do decide to eat, serve yourself a portion on a plate rather than eating directly from the bag or container. This simple step can help you be more intentional and avoid mindless eating.
4. Identify Triggers
Boredom eating can be triggered by emotions such as stress or fatigue. To better understand your triggers, consider keeping a journal where you note how you’re feeling before you start eating out of boredom. This can help you identify patterns in your behavior.
Once you recognize your triggers, think about how you can address these emotions in ways other than eating. For example, if stress is a trigger, you might find relief in activities like yoga, meditation, or talking to a loved one. If fatigue leads to bored eating, consider going to bed earlier to reduce late-night snacking. Additionally, make sure you’re eating enough during the day by packing more snacks or having a larger lunch to maintain stable satiety levels.
5. Find Other Ways to Fill the Boredom
One of the best ways to combat bored eating is to find alternative activities that don’t involve food. Try forming a new habit to replace the urge to snack, such as reading, going for a walk, or learning a new skill. Engaging in a different activity can help distract you from the desire to eat and give you a sense of fulfillment that food might temporarily provide.
6. If You Still Struggle With Boredom Eating
If you find that you’re still struggling with boredom eating, try opting for snacks that satisfy your cravings without compromising your health goals. For instance, fizzy drinks, air-popped popcorn, or frozen grapes can be great options. Additionally, pre-portioning your snacks into small bags or containers can help control portions and prevent overeating. HERE is a full list of metabolism-boosting snacks that I recommend to my clients.
Conclusion
Remember, eating out of boredom occasionally isn’t going to be detrimental to your health, but if you find it being more as a part of your routine, consider trying out these strategies to reduce how much you partake in this habit. Also, don’t shame yourself if you do struggle with boredom eating as it won’t solve anything. Instead, realize that you can empower yourself to take control by trying out these methods and see what works for you. You can do it!
In my 8+ years as a Registered Dietician Nutritionist & metabolism expert, I’ve helped 100s of women reach their nutrition goals through my signature 3M approach. By focusing on Mindset, Mindfulness, and Metabolism, you too can discover your most confident self and feel better than ever. This blog is a great place to start – whether you want to lose weight or learn to make meal planning for your busy life easier than ever!
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This article was written by Alyssa Coscino, nutrition intern. Fact checked by Allison Tallman RD.