You are home and bored. There must be something to do. Look around. On the counter, you see a bag of opened chips. You are not really hungry but so what!  Boredom gets the best of you and you reach for the bag. A few minutes later, you have polished off the entire bag and  you weren’t really hungry. Yes, it’s another episode of mindless eating. Guilt sets in and you decide it’s time for a change.

A starting point to break the habit of emotional or mindless eating is knowing the difference between physical hunger and emotional cravings. This may help you understand difference:

Physical hunger                                                                Emotional Craving

Builds gradually                                                                         Hits suddenly, “I just want something.”

Stomach rumbles and grumbles                                            Anxious but no physical symptoms

Feel full and stop eating                                                           Eat when full

Any food will satisfy                                                                  Want a specific food or type (salty, sweet)

Physically feel empty                                                                Mouth and mind are tasting the food

Eat and feel better                                                                     Eat and feel guilty

Choose foods purposely                                                           Eat whatever is there

Once you know the difference, press pause and ask, “Do I really want this food or am I eating for other reasons?” The pause may be enough to delay the impulse to eat. And if the pause isn’t enough, try to distract yourself. Leave the room, go for a walk, read a book or do something to get your mind off the food. Then notice…did your “hunger” go away? If yes, it was a craving and not real hunger.

Now let’s say, you still want the chips. You see them sitting on the counter calling your name. Drink some water, put a few chips in a bowl and put the bag away. Then, slowly eat the few chips in your bowl. Enjoy every bite! This should satisfy the craving.

So when the urge to eat hits, first determine if you are hungry. If the answer is no, it’s most likely a craving that can be managed by pausing, distraction or eating a small amount.