One of the main reasons people have problem with their weight, is that they eat when they’re not hungry. Why? They do it for lots of reasons. Many people forget what it’s like to feel hungry and get further away from listening to their body. There are several common reasons for non-hungry eating, but there are things you can do to break it the habit.  

Reason#1 I eat because it’s breakfast / lunch / dinner time.

Most of us watch the clock and convince ourselves we’re feeling hungry as the time approach the mealtime. But feeling hungry at these times could be more a case of habit than reality.

          What You Can Do: Start listening to your body to see whether you’re really hungry at mealtimes. It can take some practice to go from being a mealtime eater to eating in response to your body’s signals. But listening to your body and recognizing your hunger level will help ensure you don’t eat just for the sake of it.

Reason#2 It tastes so good

The important thing is to recognize when you’re eating for the taste rather than when you’re hungry. When you feel like something to eat, ask yourself whether it’s because you’re hungry or because it’s an “I want something nice in my mouth” feeling.

          What You Can Do: Eat slowly and concentrate on each bite. It will make the pleasure even more satisfying and intense.

Reason#3 I’m depressed / angry / guilty

Our emotions play a key role in our eating habits. It can seem easier to chomp on a hamburger than discuss your feelings with another person.

           What You Can Do: Learning to understand our feelings and express them is a skill we all need to practice. An important part of feeling good about ourselves is learning to accept our feelings as real and important parts of us that give us information about what we like and don’t like.

Reason#4 I eat because I’m bored

It’s all too easy t raid the office biscuit barrel if work’s a chore. Boredom is one big reason for eating when you’re not hungry.

           What You Can Do: If you find you’re bored, eating can be a major factor for you, so it’s important to find other things to put a sparkle in your life. If you’re at home and find you’re snacking during the day, discover some reasons to get out of the house of find some challenging activities.

Reason#5 There’s still food on the table

Having lots of food available on your table makes it much harder to walk away when you’re feeling satisfied. Buffet style makes it difficult to resist the food in front of us.

            What You Can Do: When you’re eating in a buffet style, it’s difficult to avoid overeating, even you’re quite full. When dinner is served up on a plate, you can see how much is there. But when you return again and again to the buffet, it’s too easy to lose track of just how much you’ve eaten.

Reason#6 I haven’t finished what’s on my plate

Finishing off everything on your plate because of guilt about starving children can contribute to a considerable amount of eating when you’re not hungry. If you really don’t feel like it, don’t feel you have to finish your meal.

          What You Can Do: To break the habit you’ll need to get into practice. Start today by leaving one thing in your plate. Remove the plate from your place as soon as you’ve had enough. Try leaving a little more each day, until you feel comfortable pushing your plate away when you’ve had enough. Alternatively, just put less on your plate, so you’re not wasting any food.  

Reason#7 I always have a muffin (sausage roll, pastry…) with my morning coffee

Mid-morning snacks are hard to break away from, especially if you associate the food with pleasant times. Many of us mentally link a delicious treat, such as a sweet bun, with a cuppa, especially after a hard morning at work. And it’s no sell cakes dangerously close to the coffee machine. Habits are hard to break and we need to be patient and give ourselves time to change patterns that have evolved over years.

          What You Can Do: Become aware of when you’re eating out of habit. Do you always serve up dessert out of habit? Finish a meal with fresh fruit instead. Do you automatically reach for a chocolate biscuit when you enjoy a cup of coffee? Why not try eating something different, just to break the cycle? Try a cracker and vegemite or half a tomato sandwich instead. Changing from coffee to tea or herbal tea might also help. There’s something about coffee that calls for a sweet treat to go with it.