Mindless eating is not uncommon and one of the biggest reasons we gain weight. 

It can be caused by BOREDOM, CRAVINGS, and for many moms, because they are eating their kid's LEFTOVERS to avoid food waste.

Next time you are about to eat in between meals, ask yourself this question: 

AM I REALLY HUNGRY??

Is my stomach actually growling or is my mind tricking me?

There is a good chance you will realize you're not physically in need of food.

BOREDOM

Personally, I am too busy to eat because of boredom. Should that be your issue, try finding something to do. Get out of the house and go for a walk. Or engage in that project you‘ve been putting off for weeks and months.

EATING THE KIDS' LEFTOVERS

Eating your kids' leftovers is a common mommy thing to do. This is a habit you can fix with a POST-IT. Make a note to yourself not to eat leftovers, and stick it on the fridge. It will help you become aware of your habit and help eliminate it.

And then there are CRAVINGS, UGH! Those darn cravings!!

I copied the below partial article from MEDICAL NEWS TODAY.COM. I am also sharing the link for you to read the entire page. I strongly suggest you do so. It will help you understand why we crave food and might help eliminate some of your appetites.

…..Emotions can also contribute to food cravings, such as in cases of comfort eating. It is also possible that some food cravings may be related to specific foods because the body needs particular nutrients.

There are two types of food cravings: selective and nonselective.

Selective cravings are cravings for specific foods, such as a person’s favorite chocolate bar, a particular burger from their favorite restaurant, or a bag of potato chips of a certain flavor.

Nonselective hunger is the desire to eat anything. It may be the result of real hunger and hunger pangs, but it can also be a sign of thirst. Drinking water may help with intense nonselective cravings.

Here is the direct link to the article

https://www.medicalnewstoday.com/articles/318441#:~:text=The%20brain%20regions%20responsible%20for,to%20be%20separate%20from%20hunger.

Now that you have read the short article, let’s find out what might help curb those cravings a bit.

1. Eat balanced meals

2. Include more fruit and veggies in your diet

3. Load up on protein

4. Drink plenty of water

5. Keep busy    

EATING BALANCED MEALS  

Your plate should be made up of mostly vegetables, a good amount of lean protein, and some carbs. Please understand that carbs are present in most foods we eat as it is. There is no need to add too many extras to your plate if you are trying to drop a pound a week.

MORE FRUITS AND VEGGIES

 I always have apples on hand. I stick to the saying: an apple a day keeps the doctor away. It works for me. Apples also take away my cravings. I think it’s because they are crunchy, demand a good amount of chewing, and are loaded with natural sugars which will enter your bloodstream quickly.

Next time you go food shopping, make it a point to buy 5 different types of apples. See which ones you like best. 

Pack one along with your lunch and let apples be your in-between snack for a few days a week

As for the veggies, as already mentioned, simply put more of them on your plate

EAT MORE PROTEIN

Protein takes longer to digest than carbs and therefore they keep you full and satisfied longer.

There are tons of sources of protein, including vegetarian and vegan these days. Personally, I like a mixture of tofu, shakes, bars, and milk. I weigh 150 lbs and aim for 150 grams a day. That is the recommended amount for gym rats like myself. One gram of protein for each pound of body weight.

DRINK MORE WATER

We already talked about that. Read week one of DROP A POUND A WEEK if you have not done so yet.

In general, see what works for you. If you are a bus driver, drinking lots of water during your shift won't work as you can’t take bathroom breaks easily. However, that does not mean you can’t gulp down 8 glasses when you're not working. I suggest you think about what works best for you and give it a go.

KEEPING BUSY

My guess is that 75% or more of weight gain is caused by boredom. Go for a walk instead. Or, if that helps, make a deal with yourself; walk 30 minutes before you eat your snack. Chances are that you then will reach for that apple instead of a candy bar. Slowly shift your focus from opening the fridge to something that is of interest to you. As i also said regarding drinking more water: think about what works best for you and give it a go.

These are the 3 things that always kill cravings for me:

Lemon water

I squeeze half a lemon into a glass of water. No sugar. I don't like it sweet. My cravings are always gone afterward. If you need it to be sweet, make a smart choice when adding sweetener.

Apples

As said above, the chewing, and crunch of it along with the sugars just do the trick for me. Try it; it might just work for you as well.

Trail Mix

I always have trail mix on hand. Be careful with trail mix! It is high in calories. However, it is super balanced and the natural sugars in the dried fruit will hit your bloodstream fast. The fat in the nuts will keep you going for a good while and all the fiber in the mix helps your digestive system big time.

And that is it for today folks! What are your secret weapons to fight cravings?

Leave a comment below or shoot me an e-mail.