Boredom eating is also known as emotional eating which occurs when people eat, not because they’re hunger, but to fill a certain void created by boredom. Eating just because you’re bored gives you something to do, however, it creates an unhealthy eating pattern and you begin to gain so much weight.
One thing about boredom eating is that it never causes you to crave something healthy, it’s always the unhealthy foods that are high in calories, and only give you temporary satisfaction. A couple of causes include lack of mental engagement, stress, constant snacking, and just how accessible these snacks are. If you’ve found yourself in this never ending loop of boredom eating, here’s how to snap out of it.
First Steps To Take
Identify triggers: At the top of the list is identifying triggers. You need to ask yourself what makes you want to eat when you’re not hungry. Think about the situations or feelings that make you snack. Write down what you eat, when you eat, and how you feel at the moment.
Next you have to learn to tell the difference between real hunger and emotional hunger. Real hunger comes on slowly and causes your stomach to growl. While emotional hunger happens suddenly, making you crave specific comfort foods.
Coping mechanisms: Once you know your triggers, it’s time to find better ways to deal with boredom and stress. Your surest bet would be physical activities like exercise or doing your hobbies. Anything that keeps you moving, and busy will be ideal for this part. Your second option is to socialize. Spend more time with people than alone, because that way the thought of snacking is pushed to the back of your mind.
Healthy eating environment: If after you’ve identified your triggers, and find coping mechanisms but somehow fail to have a healthy eating environment, you will fall back into that cycle of boredom eating, that’s a fact. What you need to do is to pay attention to your food, as being distracted can cause you to overeat.
Clear out the junk and processed foods you usually use for snacks and replace them with fruits, vegetables. This way, whenever you open up your fridge, pantry, or cabinet, you’re immediately greeted with healthy snack options. Another thing you should consider doing is meal prepping. Make your food in advance and store them in the refrigerator. This way, you have healthy meals ready to eat whenever you’re hungry.
Seek help: Sometimes, escaping boredom eating takes more than just a singular effort. It’s not an easy journey as well. You may find yourself falling back into the loop after just a few days. In a case like this, you’ll need additional support. You can share your feelings about boredom eating with a friend, a family member, or even best a therapist.
These people will provide you with a better understanding and offer some tips to keep you on the right track.
Lastly, you can look for groups where people share their experiences with boredom eating. You can join an in-person group or join online platforms like Facebook pages, Twitter spaces, Quora, or even Reddit. The people there will make you feel less alone.
Bottom Line
Boredom eating, or emotional eating, happens when we snack just to fill the time, not because we’re actually hungry. This can lead to unhealthy eating habits and weight gain. It usually happens when we’re stressed or have easy access to junk food.
Breaking this cycle starts by figuring out what triggers your boredom eating. Then you have to learn to tell the difference between real hunger and eating just for comfort. Furthermore, find better ways to cope with boredom eating, like exercising or hanging out with friends, which can help keep your mind off snacking.
