How to Stop Mindlessly Snacking

It’s been a long, stressful day at work and you’re gathering the courage to jump into a daunting task on your to-do list. You’re tired, bored, and honestly - you’re looking for any reason to avoid getting started. So before you know it, you’re venturing down to the kitchen for a little procrastination snack.

Believe me, we’ve all been there. Eating because you’re stressed, mad, sad, bored, or simply because you’re watching TV is a common thing - but it can quickly spiral into a bad habit and the key reason you’re chronically overeating. 

If you’re tired of feeling powerless against snacks, here are some strategies to stop mindless eating in its tracks:

1. Reflect on your emotions

As soon as you notice the urge to start snacking, stop and check in with yourself. Are you experiencing negative emotions and looking for some sort of escape? Did something happen in your day to spark your cravings? Understanding the emotional triggers that cause you to mindlessly snack is the first step to recognizing that food is being used as a coping method, so you can develop better responses to your emotions.

2. Become more in tune with your hunger signals

Mindless snacking usually happens when we think we’re hungry. But often, these are simply cravings brought on by other feelings or experiences. Before snacking, stop and ask yourself if you’re experiencing actual physical hunger (i.e., is your stomach rumbling, do you have a headache or brain fog, does your stomach feel empty, are you feeling low in energy?).

3. Develop healthier coping mechanisms

Whether you mindlessly snack to make yourself feel better or do it out of boredom, it’s time to come up with better responses to your emotions. If you recognize you’re an emotional eater, use journalling, going for a walk, or calling a friend as healthier alternatives to processing and working through your feelings. If you tend to eat out of boredom (like while watching TV or working at your desk), consider chewing gum, getting a fidget toy/stress ball, or making yourself a nice coffee. Keeping your hands and mouth distracted with something else can take away the “craving” you may be having.

4. Keep healthier food sources on hand

When people mindlessly snack, they tend to choose highly processed and palatable foods. After all, foods that are high in fats and carbs are going to light up your brain’s pleasure center WAY MORE than some carrots and hummus. If you do start reaching for some snacks, try to avoid having unhealthy foods around you. If you’re really hungry and are honouring your hunger signals, you’ll be able to fuel yourself properly with wholesome, nutrient-dense foods.

5. Make sure you’re eating enough and staying hydrated

Mindless snacking could just be a sign that you’re not properly fueling and hydrating yourself throughout the day. 

6. Get professional help

If your snacking is causing significant stress or has worsened to binging, it’s time to hire a professional. Working with a coach, dietician, or mental health professional to address these behaviours is so important for your physical, emotional, and mental well-being.

Ready to take control of your nutrition and get some additional support in your journey?

Reach out for a free 10-minute consult call to see if a meal plan, 1:1 personal training, or online coaching is right for you.