Are you wondering how to stop eating when not hungry? You may have noticed it most when you are at home. You cannot say that you are exactly hungry, but you cannot just stop yourself from eating more either.
A longing for ice cream or a candy bar when you’ve already eaten. And then try to justify to yourself why you ate so much when “I wasn’t even hungry!”
Before examining how to stop eating when not hungry, perhaps it is wise to look at what would make you reach out for more food when you are not hungry. T
WHAT MAKES YOU EAT MORE WHEN NOT HUNGRY
BINGE EATING
Are you capable of managing your portions occasionally but losing control and, at other times, uncontrollably consuming huge quantities of food? It’s called “binge eating”, and a lot of people do it.
A binge is when you eat a lot of food in a short time, and it’s typically not healthy food. Binge eating is bad for you, particularly if you have diabetes.
EMOTIONAL EATING
Many people eat when they feel frustrated, angry, depressed, sad, lonely or frightened. Emotions like this may be strong reasons to feed.
If you’re an emotional eater, you should learn other ways to respond to your emotions. Emotions typically don’t last long, often just 10 minutes to an hour, so you need to be distracted from eating for a short time before the emotions pass.
Try walking around the block or doing some yoga.
EATING AT NIGHT
For many people, dinner is only the beginning of their evening meal. There’s nothing wrong with a healthy snack like fruit, plain popcorn or whole-wheat toast with a little peanut butter a few hours after dinner.
However, nocturnal feeding is an issue when you consume huge quantities of food or foods high in saturated fat, salt and calories such as cookies, chips, full-bodied ice cream, sandwiches or leftovers.
If it’s a challenge for you to feed at night, try to eat more of your calories during the day. Reach for a light, nutritious snack at night.
LEARNED BEHAVIOR PATTERNS
Some childhood experiences can “train” people to eat when they’re not hungry. In females, early-life food restrictions are related to eating in the absence of hunger.
The idea behind this one is that girls either learn to disconnect hunger from eating or establish habits of hiding, hoarding, and stealing food that is hard to break later.
Also, children who grow up in poverty eat in the absence of hunger, and they have learned that food may not always be available, and they need to jump on it when they have it.
HABITS
Habitual snackers are just trapped in a pattern, so entrenched they hardly recognize it. They have a habit of snacking at 3 p.m. every day, so they take a snack at 3 p.m. without stopping to decide whether or not they are hungry for it.
If there’s a candy jar on the reception desk, they will take one automatically. When anyone brings cookies to the office or the book club, they’re going to get one.
They eat when they’re not always hungry, so it never happens to them to stop eating and inquire if they’re hungry.
HEDONIC HUNGER
Some people are more likely to eat when they’re not physically hungry because they’re much more sensitive to food satisfaction. It’s called hedonic hunger, i.e. hunger to eat something good.
These people are more likely to eat in the absence of hunger because the mere act of feeding themselves is more satisfying to them.
TIPS ON HOW TO STOP EATING WHEN NOT HUNGRY
FIND YOUR REAL HUNGER
Finding your source of hunger is one way on how to stop eating when not hungry. If you’re not physically hungry, but you still feel attracted to the leftover cheesecake on the top shelf of your refrigerator, it could mean you’re hungry for something else.
You may be hungry for embrace, reassurance, or affection. You may be hungry for a relationship, friendship, or praise.
Create a list of what you’re hungry for right now. Recognize that you’re starving for something that food can’t necessarily address.
TALKING TO THE FOOD
This is a somewhat silly tip on how to stop eating when not hungry, but it works. Ask the slice of cake, “Are you going to hug me? Are you going to reassure me? Are you going to love me? Are you going to be my friend? ”
The answer, of course, is no. The best cake can bring a moment of fleeting pleasure, accompanied by regret.
You deserve more, and you should give yourself a lot more than that.
THINK ABOUT WHAT HAPPENS NEXT
Another trick on stopping eating when hungry is by reminding yourself of what happens next when you indulge. This is not the first time you have felt the need to feed to relieve your emotional appetite, and it may not be the last.
If that piece of cake is still teasing you, consider how bad you’ll feel after you’ve indulged in it. Remember: “Eating the cake may feel good at the moment, but that good feeling won’t last. It’s not worth the consequences.”
ADDRESS YOUR REAL HUNGER
This is a great tip on how to stop eating when not hungry. It’s important to remember that food can’t take away your depression or anxiety, or make the loneliness go away.
You may feel some relief when you’re eating, but after that, when you’re no longer enjoying that dense, fluffy cake, you’ll be right back to where you started that is aware of your sorrow, anxiety, and thirst for company and love.
Notice the list you made earlier of what you’re hungry for. You should satisfy your own hunger in such a way that food is utterly impossible.
If you’re sad and want a hug, let yourself sob so that you can feel some relief. If you’re frightened and want reassurance, embrace the way you feel.
BUY YOURSELF SOME TIME
Employing dome delay tactics before you reach out for that food is also a tip that could help stop eating when not hungry. You may not always be able to fix what you’re feeling right now.
You can often have to buy yourself some time and set your feelings aside before you can take care of them better later. It’s not the same thing as ignoring your emotions or pretend that they don’t exist.
You’re going to take care of your emotions, but not right now.
Other tips to assist you on how to stop eating when not hungry include;
-Believe in your ability to handle anything in your life, without turning to food.
-Understanding how the reward pathway works
-Get moving. Physical activity is a great way to divert your attention away from food when not hungry
-Try napping.
-Re-energize with fluids rather than foods.
-Eat real foods which mostly tend to be more nutritionally balanced compared to snacks.
CONCLUSION
Overeating is not healthy. This is common knowledge.
By actively concentrating on your food consumption and avoiding distractions that take hold of your concentration, you will minimize the amount of food you consume and prevent overeating, therefore breaking the habit.
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