by Dana M Robinson - Published 6 months ago

Stop Mindless Eating: Expert recommendation

We all eat mindlessly sometimes, it's a part of life. It's unrealistic to be mindful during every meal, and trying to be can actually hinder your efforts to improve your relationship with food. Life is busy, stressful, and unpredictable, which can lead to mindless eating for comfort or a mental break. It's okay to use this coping strategy occasionally, as long as it isn't your only one.

Understanding why you might mindlessly eat can help identify stressors, therapy needs, and nutrient deficiencies. Here are some questions to ask yourself:

QUESTIONS TO ASK TO FIND OUT WHY YOU’RE MINDLESSLY EATING

1. AM I EATING REGULARLY?

Regular meals and snacks are crucial for stable energy levels, blood sugar, and appetite regulation. If you're mindlessly eating because you're hungry due to skipped meals, nutrient deficiencies, or a lack of snacks, there are simple solutions. Try not to go more than 3-4 hours without eating to keep blood sugar balanced and prevent hunger pangs. Aim for meals with good protein, fiber, and fat sources to promote fullness and satisfaction. Here are some examples:

Protein: eggs, chicken, fish, Greek yogurt, string cheese, tofu

Fat: nut butter, avocado, seeds, whole nuts, olive oil

Fiber: veggies, fruits, and whole grains like pasta, rice, quinoa and beans

2. HOW AM I MANAGING STRESS?

Or, are you managing stress? Like I said above, food can absolutely be a coping strategy when you’re feeling stressed, it just can’t be your only coping strategy. If your mindless eating occurs during stressful periods, try to develop additional strategies to help cope with stress and difficult emotions. This could be anything from journaling to meditating, reading a book, calling a friend, going to or starting therapy, yoga, going for a walk, etc. Everybody is different in what helps them destress, so experiment here and spend time taking care of yourself.

3. WHEN AM I MINDLESSLY EATING?

If your mindless eating happens around the same time each day — say, the 3 p.m. slump at work, or when you settle in for your favorite show in the evenings, then switching up your schedule or habits could be helpful. For example, afternoon slumps often happen when you’re hungry for a snack between lunch and dinner. Add a protein and fiber-rich snack to your afternoon, like an apple with string cheese or whole-grain crackers with peanut butter, and you’ll probably feel more energized and satisfied. In the evening, make sure your dinner is satisfying with protein, veggies *and* a carb. Skimping on carbs during dinner is a huge cause for mindless evening eating in a lot of my clients. Your body is going to crave what it’s missing, and it needs carbs! Switching your evening routine by reading, playing a game or trying a restorative yoga class can also be helpful.

THE MAIN POINT

Instead of beating yourself up for mindlessly eating, try digging into what your body and your mind may be trying to tell you. We can always learn from our behaviors, and in cases like this, mindless eating may mean focusing more on nourishing your body throughout the day with satisfying foods or homing in on stress management. Slowing down and taking better care of yourself is usually a good idea, and mindless eating may be a clue you need to do just that.