How to Stop Eating When You're Not Hungry

Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDNMedically reviewed by Barbie Cervoni MS, RD, CDCES, CDN

Food can make us feel good, and enjoying a quick snack can boost our mood, improve our productivity at work, or make our relationships easier.

However, mindless snacking can lead to a negative energy balance where extra calories multiply and result in weight gain over time. Keep reading to learn how to stop eating when you're not hungry.

What to Do if You're Eating When Not Hungry

Eating when you're not hungry can lead to feeling full and bloated, increased blood sugar, and unwanted weight gain. In a perfect world, you would only eat when your body needs energy in the form of calories. However, as humans our worlds aren't perfect, and we often eat for reasons unrelated to satisfying our physiological needs. We may eat in celebration, in response to emotions, or out of habit.

Elizabeth Huggins, MS, RDN, LD, CDE, is a registered dietitian at Hilton Head Health, where she works with clients to build healthy eating habits for weight loss and wellness. Huggins says it's important to identify your hunger level before you eat.

She uses the H3 Hunger/Satisfaction Scale with her clients to help them tune in to their signs of hunger. They can then rate the feeling on a scale of 1 to 10 (ranging from "ravenous" to "too full").

Takeaway

The simple act of checking in with your hunger and assigning a specific level to the feeling may help you to stop eating when you're not hungry, Huggins says.

At Hilton Head Health, Huggins promotes a walk after each meal, whenever possible. A mile-long stroll helps clients pause the eating cycle and enjoy the feeling of fullness.

If a stroll or a hunger scale doesn't encourage a more mindful approach to curb mindless eating, consider more specific reasons you eat when not hungry.

7 Reasons You Eat When You're Not Hungry

These are some of the most common reasons for eating when you do not need the calories for energy, and strategies for handling them.

Boredom

We often head to the refrigerator when we need something to do. At work, you might head to the break room to see if treats are available when avoiding a tedious project or a phone call with a difficult client. At home, you might avoid chores by visiting the kitchen for a quick snack.

The Fix

Find another way to engage your brain instead of reaching for food. Chat with a co-worker, do an easy mini-workout, or keep a book of puzzles handy and challenge your brain for a few minutes.

Related: 5 Minute Workout Routines

You Want the Taste

The desire to taste something is a variation of boredom eating. We desire the taste and "mouth feel" of foods we enjoy when our daily routine needs a pick-me-up. Keep in mind this is different than having a craving. A craving should be honored.

For instance, if you've eaten a balanced meal and honored your cravings, reaching for more just because you like how it tastes can lead to eating past the point of fullness.

The Fix

You can satisfy your taste without adding calories to your daily intake. Try having a piece of sugar-free gum or brushing your teeth (the minty flavor can help reduce cravings). You can also grab a glass of homemade flavored water.

Nervous Energy

In social situations, we sometimes eat because it’s the most comfortable thing to do—or because we’re nervous. "Nervous eating" can happen when we are in a social situation we are unsure about. Have you ever stood at the appetizer table and nibbled endlessly at a party because you felt uncomfortable? That's nervous eating!

The Fix

Move away from the food if you're in a social setting where you don't feel comfortable. Ask the host or hostess for a job to keep yourself busy (such as cleaning plates, taking coats, offering guests drinks). If you have a task, you won’t be tempted to dip into the chip bowl or grab a cheese treat. It will also make you feel good to be helpful and make it easier to mingle and meet new people.

You Need Emotional Comfort

For many people, food fills an emotional void. It provides comfort, warmth, and a feeling of satisfaction. It can also bring us joy and give us a feeling of being cared for. This is true for so many people that many therapists are specifically trained to help clients learn to recognize and deal with a broad range of issues related to eating.

The Fix

If you eat because you have unmet emotional needs, you have a few options. First, try seeking comfort or distraction in another way. Many experts recommend a physical activity such as walking or yoga. These activities will get you moving and help curb negative thinking.

If short-term physical activities don't help, consider a long-term approach by working with a behavioral therapist to help you learn to recognize and address any emotional barriers to more mindful eating.

Related: The Psychology of Weight Loss: How to Overcome Negative Self-Talk

Habitual Snacking

A mindless eating habit might have started as simple boredom, but if you visit the refrigerator every day at 3 p.m., your body will expect food at that time. The same is true if you always watch television with food on your lap—eventually, you forget how to watch your favorite show without a snack.

The Fix

Ask yourself why next time you wander to the refrigerator or snack cupboard. If the answer does not include “hunger,” go for a walk or call a friend. This will help replace your old snack habit with a new, healthier one.

Restricted Eating

Sometimes people eat when they are not truly hungry because they are restricting or avoiding certain foods. As a result, they are not truly satisfied. Learning to have food freedom allows them to honor their cravings and eat balanced meals.

Certain Places Trigger Cravings

Huggins says certain environments can stimulate the urge to eat when you're not hungry. A restaurant is an obvious location that would encourage cravings, but you likely have your unique triggers.

For example, you might always snack in your car during your commute or pass the time on a long car trip. If you come to associate your car with food, you might feel like you need a snack even when you're only driving to the bank.

The Fix

Huggins suggests that you specifically define your eating location. For example, if your hectic schedule means you must eat on your drive to work in the morning, plan healthy, easy-to-eat foods, and make your car your go-to breakfast destination.

If you can choose, have your meals in your kitchen or dining room. This will only enhance the dining experience and increase your satisfaction with your meal.

Try Intuitive Eating

Intuitive eating is an important practice if you're trying to stop eating when you're not hungry. It is not designed for weight loss but can lead to improved overall health, energy, and sense of wellness.

Some people find they naturally lose weight when they use the practice and replace less healthy habits. Intuitive eating helps people tune into their hunger cues, which helps with understanding and managing hunger.

Takeaway

Mindful eating is one tool commonly used when practicing intuitive eating.

Intuitive eating can help you develop a healthier relationship with food. When you are tempted to snack when you aren't hungry, an intuitive eating practice can help you avoid getting pulled into a "should" or "shouldn't" mental tug-of-war.

Related: What is Intuitive Eating?

A Word From Verywell

Moderate, portion-controlled nibbling can be a healthy habit if you don’t consume too many daily calories from snacks. Eating when you are not hungry or don’t need the energy can lead to weight gain, but you also don't want to wait until you are ravenous to eat.

Try to eat moderate portions at regular intervals throughout the day to help stay satisfied and avoid mindless eating. Listen to your body and honor your cravings. Avoiding food groups and creating food strict food rules can ultimately lead to overeating and feelings of deprivation.

Read Next: Calculating Portion Sizes for Weight Loss

Read the original article on Verywell Fitness.