I am sure all of us have caught ourselves in the vicious cycle of boredom eating before. It could be at night when you are sitting in front of the TV or even at work when you feeling kind of restless or anxious.
Boredom eating, also referred to as mindless eating, means consuming food not out of genuine hunger but to fill an emotional void or to alleviate feelings of monotony, restlessness, or anxiety. During such moments, we often seek comfort in the form of sugary, fatty, or unhealthy snacks, which only provide temporary relief from boredom and can lead to unhealthy eating habits in the long run.
That´s why it´s so important to address boredom eating as soon as you can, to avoid it having a negative impact on both our mental and physical health. Beyond weight gain and other associated health issues, such as obesity and chronic diseases, it can also affect our emotional well-being. Guilt and regret often follow bingeing on unhealthy foods, creating a cycle of negative emotions that further perpetuates the desire to engage in boredom eating.
It´s important to mention though, that boredom is not only very common, it also doesn´t necessarily have to be something “bad”. It only becomes a problem if you feel like you are developing unhealthy eating habits that come in the way of you achieving your goal to lose weight or to be more healthy.
So, in this post, I will dive into 5 effective ways to stop boredom eating, that you can start implementing today:
- Follow a structured meal plan.
- Identify your triggers.
- Stay hydrated.
- Find alternative ways to deal with boredom.
- Create the right environment.
How To Stop Boredom Eating
Here are 5 easy and effective ways you can start with today, if you want to stop boredom eating:
1. Follow a structured meal plan.
First of all, you need to make sure that you are not actually hungry when you are reaching for snacks. A great way to do that is by establishing a structured meal plan, so you know you are getting enough calories and nutrients at regular intervals during the day. Plan 3 or 4 satisfying meals that incorporate a variety of food groups, depending on your individual needs. This will help maintain stable blood sugar levels and reduce the likelihood of experiencing intense hunger or cravings that make you reach for unhealthy snacks when you are bored.
So if you feel like you might actually be hungry, prepare yourself a healthy meal, instead of mindlessly snacking. This is very important because unhealthy snacks will not satisfy your hunger and your body will ask for more, causing you to overeat without actually providing your body with the nutrients that it needs.
Be aware that hunger can sometimes present in different ways for example as fatigue or difficulty concentrating. So start becoming more mindful of your body’s hunger cues during the day, in order to identify them more easily in the future. A helpful tool if you want to learn how to distinguish between emotional hunger and real, physical hunger is Am I Hungry® as it includes hunger and fullness scales as well as strategies to to help you if you are reaching for food without actually being physically hungry.
2. Identify your triggers.
One of the first steps to overcoming boredom eating is to become aware of the triggers that lead to it. Triggers can be certain situations or emotions that prompt you to reach for snacks when you’re not actually hungry:
- Typical emotions that often lead to boredom eating are stress or anxiety, loneliness, or a feeling of being unstimulated.
- Common situations for boredom eating include: at night before bed, after school/work, when completing boring tasks at work or at home or when studying for a test.
In order to know which are your personal triggers, you can start by keeping a journal where you record what you eat and how you feel before and after eating. Whenever you catch yourself reaching for food out of boredom, pause and jot down the emotions you are experiencing at that moment. Be honest and specific about your feelings, whether it’s stress, loneliness, frustration, or restlessness. Mindful eating apps can be a very helpful tool to make this task easier.
After journaling for about two weeks you can start identifying patterns: Pay attention to when boredom eating tends to occur most frequently. Is it during specific times of day, particular situations, or in response to certain events? Recognizing these patterns is important as they can offer valuable insights into the emotions triggering your eating habits. Once you know your triggers, you can start finding healthier ways to address those emotions or engage in activities that fulfill you mentally and emotionally. Which brings us to my next tip…
3. Stay hydrated.
Often, we mistake thirst for hunger. So always try to drink a glass of water before reaching for a snack. Proper hydration can help you feel more satiated and reduce the urge to eat out of boredom. Sometimes it can be helpful to set reminders on your phone to drink water, especially if you feel like you forget to hydrate on a regular basis.
If you feel like staying hydrated with just plain water is difficult for you, you can try herbal teas or infused water which also be a pleasant alternative when you’re looking for something flavorful without added calories. Also make sure to incorporate fruits and vegetables with high water content in your diet, such as watermelon, cucumber, or oranges.
Set a daily hydration goal that is based on your age, activity level, and climate. Aim for a specific amount of water intake and track your progress, so you can be sure that it is not a lack of hydration that is causing you to reach for snacks when you are bored.
4. Find alternative ways to deal with boredom.
When boredom strikes, it´s important to know how to address it without turning to food. Creating a list of alternative activities, tools and techniques you enjoy, can be a great way to cope with uncomfortable emotions and boredom. The more options you can come up with the better, so here are some ideas:
- Incorporate physical activity into your routine. It could be just going for a walk if the weather is good or doing a home workout, the important thing is to move your body in order to release those endorphins which will boost your mood and help reduce stress.
- Think of some games you like to play, like crossword puzzles or video games.
- Enjoy a movie marathon or binge-watch a new TV series that you’ve been wanting to see. (I only recommend this option, if watching TV is not associated with having a snack for you!)
- Use your free time to catch up with friends and family. I´m sure you have friends you´re close with, but wished you talked to more often!
- Organize, declutter, or clean something in your house you´ve been meaning to for some time. You feel great once the task is ticked off your list!
- Cook or bake something nice for your loved ones or maybe try out a new recipe.
These are just some ways you can replace boredom with productive and/or engaging hobbies and avoid boredom eating. You can surely come up with even more activities and hobbies that keep your mind occupied and give you a sense of fulfillment and accomplishment once you are finished.
5. Create the right environment.
Remove tempting snacks from your pantry and fridge, and don´t forget about your desk at work. Replace them with nutritious alternatives you like like fruits, vegetables, nuts, and whole-grain snacks.
If you still want to keep some snacks around, it can be helpful to pre-portion them into small containers or bags. This will make you more aware of how much you are actually eating and it´s less likely for you to overeat than when you are eating out of bigger bags.
In order to avoid unhealthy snacks getting into your home, make sure you plan your grocery shopping with a focus on wholesome, nourishing foods. Avoid going to the store when you are feeling bored, stressed, or hungry. If possible, you can also ask a family member to do the shopping for you or order your food with a meal delivery service available in your area.
Lastly, be mindful of where you snack or eat. Designate specific areas for eating, such as the dining table or kitchen counter. Avoid eating in front of the TV or computer, as this can easily lead to mindless snacking.
How To Stop Boredom Eating: FAQs (Frequently Asked Questions):
Boredom eating is consuming food out of emotional void or restlessness, not due to genuine hunger. People engage in it as a way to seek comfort or distraction from boredom.
Pay attention to physical hunger cues like stomach growling and feeling empty. Boredom-driven cravings are often sudden and specific for certain foods.
Common triggers include stress or anxiety, loneliness, and lack of stimulation. Address them through engaging activities you enjoy and seek support if needed to overcome emotional triggers.
Opt for fruits, vegetables, nuts, yogurt, or whole-grain snacks. Pre-portion snacks to control portions and avoid snacking in front of the TV or computer.
Yes, boredom eating is a form of emotional eating. It is often associated with seeking emotional comfort or distraction, similar to stress eating, which is triggered by heightened emotions like anxiety or frustration.
Summary
Remember, boredom eating is a completely normal human eating behavior as food is often associated with emotional comfort and pleasure, providing instant gratification and temporary distraction from boredom and uncomfortable emotions.
The problem is that boredom eating can quickly turn into a habit and you won´t think of alternative ways to deal with boredom anymore as you automatically reach for comforting snacks. Easy access to food, particularly unhealthy snacks can make boredom eating a very convenient option.
So, while it is normal to turn to food from time to time if you are bored, be cautious whenever you feel like it is leading you to overeat frequently or you are experiencing significant weight gain or any other related health conditions.
The key is to strike a balance and practice mindfulness when it comes to boredom eating. Recognizing the difference between genuine hunger and boredom-driven cravings allows you to make healthier choices and find alternative ways to address emotional needs or pass the time when boredom strikes. Developing a mindful approach to eating can help maintain a balanced and nourishing relationship with food and emotions.
To recap, the 5 easy ways to stop boredom eating are:
- Follow a structured meal plan.
- Identify your triggers.
- Stay hydrated.
- Find alternative ways to deal with boredom.
- Create the right environment.