I've been there and I'm sure you have also standing in front of the fridge; door open, aimlessly staring at the food choices. Not really hungry, but nothing else to do so why not eat. Sound familiar?
If you have found yourself eating to pass the time or to break up the same old routine, it may be time to talk about boredom eating and the negative impact it can have, not just on your weight but your overall health, too.
When you are hungry, you eat because you need to eat. Your body requires energy and nutrients to survive and thrive each day. When you eat for reasons outside of physiological need, it’s unnecessary eating. Boredom eating falls into this category and can cause you to overeat or prioritize less nutritious foods over those your body needs.
Boredom eating can quickly turn into emotional eating. Whenever we eat for the wrong reasons, there is a chance we’ll feel even worse after the poor food decision. This emotional response can trigger further unnecessary eating and perpetuate negative food experiences over and over again.
The food you eat wasn’t designed to solve boredom or to quench emotional distress. Unfortunately, it often serves as the answer to both because of how readily available food is to us and the quick gratification it can provide.
8 ways to kick the boredom eating habit:
1. Become Aware Once you figure out your true hunger the easier it is to know the boredom or emotional eating cues.
2. Plan Now that you know what boredom eating looks and feels like you can create a plan to combat it. Create a plan for each of the life triggers once identified. It may mean you go to bed an hour earlier if boredom eating always strikes at the end of the day when you’re overly exhausted. Or perhaps it means taking a walk at three o’clock when you know you get restless at work.
3. Move! Your body is meant to move. If you feel boredom strike, consider moving! Take a five-minute walk or a little yoga.
4. Pick up a new hobby. Time to tackle an old unfinished project. Look through Pinterest board for a new hobby, take an art class or pick up a new book. One activity at a time. Don't over think it.
5. Embrace boredom We are so use to always doing that we forget to take it easy and just relax and yes allow ourselves to become bored. There is nothing wrong with slowing down from time to time. Enjoy the down time and recharge.
6. Keep nutritious foods front and center. Okay so you open the fridge and what do you see? Leftover pizza, or maybe an apple pie. Or you open the fridge and see precut veggies and washed fruit. If you still attempt to tackle your boredom through food, you'll have done so with more nutrients than fat.
7. Keep a list on your fridge. To further ensure that your new habits stick, consider listing out all the great nonfood ways you can deal with boredom on a piece of paper on your fridge. This will serve as a helpful last-minute reminder to try something new before reaching for the food behind the door of the fridge.
8. Ask for help. Eating can be complicated, and it’s OK to ask for help. People inside your home, accountability partner local or online, a dietitian or personal training. Anyone you can check in with when you find yourself bored and turning to food.
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Being bored is no fun, but food isn’t the boredom cure-all. Instead, look for ways to bust boredom that won’t sabotage your weight loss or maintenance goals.
