Some of us may enjoy more home-cooked meals and not have to walk long distances for a snack, but working near the refrigerator is a challenge to maintain healthy eating habits. Rest assured, there are ways to cut down on mindless snacking and satiation with empty calories, even when you can’t socially distance from your kitchen cupboard.
After years of giving nutrition advice, I see my clients’ judgment of their food intake as a great predictor of future behaviors. If you berate yourself for overeating, it can cause you to slide into a downward spiral of feeling bad, which can lead to more emotional eating. On the flip side, being kind to yourself can help you form a healthier mindset when it comes to indulging, and this can allow for a more balanced lifestyle.
I have found that incorporating mindfulness strategies around eating – which are not related to judgment – can be very beneficial for those who struggle with “unconscious” eating. Here are some practical tips that can help you cut down on unnecessary snacking and get the most out of your food.
Before getting a cookie or bag of chips, stop and ask yourself, “Do I really want this now?” or “Do I crave this food because I’m hungry or am I bored or stressed?” Think about it well – if you want a snack, go for it. But if your answer is no, you have prevented yourself from excessive nibbling. The idea is to make a conscious decision to eat.
Fill your kitchen with high-fiber foods
It is very difficult to eat high-fiber foods like vegetables, salads, and fruits without thinking. That’s because fiber contributes “too much” and fills you up quickly. High-fiber foods also help keep blood sugar levels steady, which helps prevent snacking and overeating at meals.
Don’t bring it home
The decisions you make at the point of purchase highly predict your ability to stay on track. Simply put, if you bring it home, you will eat it. If you don’t want to derail your diet goals, leave out snacks that will sabotage your efforts in the grocery aisle.
Practice portion control
When choosing snacks, avoid bulky bags that easily allow for mindless nibbling. Go for prepackaged snacks, or if you want to buy larger bags, split your homemade snacks into smaller bags or containers.
Set meal and snack times. It is important, especially when working from home, to stop and take a break to eat. Better yet, plan in advance what you’ll eat for lunch or for a snack. Honoring food breaks will help you avoid cravings and will give more organization to the day. It will also help you avoid nervous biting during stressful work.
Deliberate immersion plan
Eat at the table, not at your desk
Creating a space to enjoy meals and snacks can help you avoid unconscious eating. Find a table, island, or wherever you want to eat and mark it as the dining area in the house. Eat slowly and savor every bite. Pay attention to the flavors and textures of foods to get the most enjoyment out of your meals.
Get rid of distractions
Close the kitchen
Decide when the kitchen will be “closed all day,” turn off the lights and lock any doors. This can be very helpful in avoiding nibbling during the night.
Other tips worth trying
Here are some other tips that can help you with mindless snacking:
Take a tea break
Keep a food and mood diary
Writing down what you eat and how you feel at the time can help you identify triggers and reduce your snack rush. Plus, writing down your daily diet at the beginning of each day can give you more organization and keep you on track.
Get enough sleep
You can take these 12 tips gradually by working two or more strategies into your routine each week. This approach will help you eat more mindfully.
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