Soothe yourself without food. What to do instead of eating

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Ever wonder what to do when you're stressed or bored instead of eating? Do you turn to food for reasons other than physical hunger? Take control and learn new strategies to help curb your snacking and reach your weight-loss goals.

Tame your mental hunger when you are not sure what to do instead of eating

If you find that you turn to food when you are bored, try shifting your attention to something else:

Walk outside, open a window, or change the scenery to help foster a new perspective.
Dust, sweep, vaccum- any type of cleaning that gets you moving.
Fill up that online shopping cart (no, you don’t have to submit the order).
Play with your animal companion.
Brush and floss your teeth.
Play mobile games like Monopoly Go!
Listen to music.
Message a friend.
Reach out for online support, such as the community forum on MyNetDiary.com. Access by tapping on the “Community” tab in the mobile app.
Make your own list of go-to activities, then visit this list when you are tempted to snack.

Are you truly hungry? Then honor your body and have a small snack

So you tried distracting yourself by cleaning the bathroom, dancing to your favorite song, and playing fetch with your dog; now what? If you are positively hungry, prepare a balanced snack for yourself. Check out these nutritious and easy-to-prepare snacks if you need inspiration.

Immune-boosting snacks

Snacks between 50-200 calories

Engage in gentle movement instead of snacking when bored

Sometimes, moving around or simply shifting your perspective can distract you from snacking. Did you know that the average American sits for 6.5 hours every day? Do something healthy for your body and mind by moving more during the day. Try taking a 5-minute walk (even around your house) for every 45 minutes of sitting. Try some yoga instead of snacking at the end of a long day at the computer. Yoga helps center the mind, connect to the breath, and release tension through movement.

Instead of eating, tap into mindfulness

Instead of eating to unwind, here's what to do: make a concerted effort to set aside time to eat, enjoying the taste, texture, and experience of eating. Mindfulness is defined as a mental state of focusing on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.

When under stress, many people eat quickly, ignoring the experience. By putting your screens away, slowing down, and savoring your meal, you'll be able to appreciate what you are eating and connect with hunger and fullness. Many people find that if they slow down and remain mindful of their meal, they feel full on less, which provides a better foundation for weight loss.

Stop mindless snacking by shifting your habits

If you want to change your habits, you must first become aware of them and then identify how these habits are impacting your health goals. This newfound awareness can be a decisive first step in helping you stop snacking when bored.

Use a mobile app such as MyNetDiary to track what and when you are eating. By committing to tracking, you’ll naturally become more aware and potentially think twice before taking a bite!

In addition to simply recording what, when, and how much, make sure to take some time to review your food choices and look for patterns. Do you tend to snack in the afternoon when working at the computer? Do you find you reach for something crunchy when watching TV? Do you snack more on days when you are busy and don’t prioritize balanced meals? Then, find creative ways to let go of habits that are no longer serving you or helping you reach your goals.

Be kind to yourself, and find help when needed

For some people, eating outside of physical hunger may interfere with their ability to live a healthy and fulfilling life. If you or someone you know needs professional help for emotional eating, support exists, especially when it evolves into binge eating and/or an eating disorder.

Please seek professional help if you suspect that you use food in a way that harms your health or prevents you from meeting important health goals. Chronic stress, isolated high-stress events, and a history of trauma and abuse may impact your ability to handle emotional eating. Here are some trusted resources to find help.

Licensed therapists
https://www.psychologytoday.com/us/therapists

Registered dietitians
https://www.eatright.org/find-an-expert

Adapted from original content by Katherine Isacks, MPS, RDN