boredom eating

[lovesparis]

So I've been wanting to work out lately but really struggle with the motivation to do so. I was dumped last weekend and my motivation suddenly appeared. Combined with a complete lack of appetite. Last time I went on the "break up diet" I lost 20lbs.

 

I am a law student so I spent most of my time on the couch reading. and I am a boredom eater. Nothing like munching when there's nothing else going on! It hasn't been too bad lately since I haven't had much of an appetite, but it's starting to come back.

 

Any hints for how to curb the desire to eat while reading? I've been drinking a lot more water.

[january2011]

What I found helped me was not to have anything in the house that I could pick at. If it's not there, I can't eat it.

 

You can use convenience-eating to your advantage by only having healthy snacks and foods available.

[LifesBeachy]

I can't do anything except echo the prior poster. Don't bring un-healthy snacks into the house. that is truly the an excellent way. The only way? Well, I'm not certain since I have the same issue.. I think you can have your cake and eat it too if you eat it when you're aware. Do you ever really TASTE when you're mindless munching? I don't always... And instead of boredom eating, I like to try to think about it a bit more of a sentient fashion. When I recognize I'm bored and want to eat a yummy bite I'll get up and do something else. Chores, errands...get my mind off of it. I'm much too addicted to junk food, personally.

[Arabella]

I'm also a student and I find myself struggling not to graze when I'm at home reading or doing homework for long periods of time.

 

Aside from just not keeping unhealthy snacks at home (which I don't), I also find it helpful to grab my books and head to the library at my University. That way, the possibility of eating isn't there at all, and the austere feel of the place helps me focus

[betterdeal]

Try things like nuts and sunflower seeds, which will give you something to nibble at and a more steady release of energy, please lots of good nutrients. Don't ban all treats, or you'll just give up at some point and scoff away at junk. Instead, allocate a certain amount of treat food - chocolate etc - each week and stick to that. Often when we eat high sugar processed foods we get a blood sugar level rush, but then a corresponding low. Great for a treat, but not so good if you're doing it all the time. Try also reducing the size of your main meals so that you're grazing more often on more healthy food, and not overloading the system at 3 times a day.

[tman666]

Try things like nuts and sunflower seeds, which will give you something to nibble at and a more steady release of energy, please lots of good nutrients. Don't ban all treats, or you'll just give up at some point and scoff away at junk. Instead, allocate a certain amount of treat food - chocolate etc - each week and stick to that. Often when we eat high sugar processed foods we get a blood sugar level rush, but then a corresponding low. Great for a treat, but not so good if you're doing it all the time. Try also reducing the size of your main meals so that you're grazing more often on more healthy food, and not overloading the system at 3 times a day.

 

New studies have been showing that 3 larger meals a day may be better for satiety and nutrient partitioning. A large meal does not "overload" the system. The notion that more frequent meals helps keep the metabolism running faster is also false. If calories are held constant during the day, 3 large meals will produce 3 large thermic effects, while 6 small meals will produce 6 small thermic effects. It's a wash in the end.

 

For many people trying to lose weight, nibbling all day is a great way to inadvertently go overboard on their daily caloric intake due to never feeling full (satiated). Most nuts are just as (or more) calorie dense as chocolate, and nibbling on nuts all day could add a ton of extra calories to a person's daily intake, which if one is trying to lose mass, is counterproductive most of the time (unless said person is chronically underfed).

 

Caloric intake is the bottom line. Macronutrient breakdown is of secondary importance, but needs to be paid attention to in order to maximize satiety and nutrient intake.

[Stratford]

Hello,

Get a hobby and keep healthy snacks around incase u realy have to eat somthin. I've gained weight recently also & it is realy bugging me. I'm super stressed also and having some super life changing events goin on. I realy need 2 work on it b4 spring & summer! Lol...good luck

 

 

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[Whimsical_Ninja]

I agree that snacking isn't always a bad thing, it just depends on what you're snacking on and whether it's just junk loaded with fat/sugar/salt. Most people don't actually eat ENOUGH throughout the day, if you're eating good food for meals, healthy snacks aren't so bad.

 

Getting junk food out of the house is an extremely good idea. Keeping a food diary might help, it's not just for people with weight problems. It just keeps you conscious of what you're doing at any given time. I know when I boredom eat, I'll completely forget just what I munched on and hence, I'll have no idea what I just put into my body in terms of calories/fat/sugar/salt/etc. You don't even have to be a strict calorie counter, just having a food diary and knowing all-around what you're putting into your body is good.

 

I have tons of trouble with boredom eating. I've found the main thing that helps me is to sort of slap myself awake, if that makes sense. For me, when I boredom eat I go into like a mental stupor and blindly reach for stuff. It's like being in a trance. I have to kick myself conscious and force myself to ask 1) Am I really hungry right now? 2) When was the last time I ate? 3) Do I need the nutrients or calories to get energy right now?. Most of the time I realize I don't need any food, and I have to force myself to find something to keep myself occupied. Going for a walk, reading a book, working on some household chore I've been procrastinating on, etc.

 

It's all about self-discipline. It's friggin' hard, but not impossible.

 

Still, if you're not actually over-eating and taking in healthy snacks like raw veggies, plain popcorn, some nuts, low fat yogurt, etc. it might not be so bad since most people don't eat enough stuff to get fiber, calcium, vitamins. Just being aware and in control of your intake is the key. Easier said than done, I know!

[SmileFace]

This may not be great advice. It may not even be sound advice but it works for me .

 

When I have the urge to graze . I will not eat meals for the day . I will only graze for that day. So that the grazing doesn't add to the calories . It only works towards my daily calories. However, I don't graze on bad stuff. Raw nuts, lettuce, deli meat , cheeses or anything I can find with sufficient protein. It may sound silly , but it works for when you just want to study and graze..

 

Anyway best of luck

 

It is also great not to keep trigger foods in the house. I live alone - so I don't have to worry about bad foods unless I pick them up myself. Which I don't. mostly

[Whimsical_Ninja]

This may not be great advice. It may not even be sound advice but it works for me .

 

When I have the urge to graze . I will not eat meals for the day . I will only graze for that day. So that the grazing doesn't add to the calories .

 

I really prefer grazing too! I find big meals a pain in the ass. I love to cook, but eating all of that food at once (even if it's healthy food) tires me out and I think it messes with my blood sugar sometimes.

 

I much prefer grazing all day with small things every couple of hours. Is there really any reason for big meals? I mean, as long as you get enough nutrients, protein, fiber, and hydration throughout the day and keep down the fat/sugar/salt does it really matter how you take it all in?

 

*scampers off to Google to research*