Distract Yourself Positively: – If you find yourself reaching for food out of boredom or stress, engage in a positive distraction like going for a walk, practicing deep breathing, or doing a quick mindfulness exercise.
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Keep Unhealthy Snacks Out of Reach: – Store less nutritious snacks in less accessible places to reduce mindless snacking. – Opt for healthier snack options readily available.
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Plan Your Meals: – Have a rough idea of what you'll be eating throughout the day. – Planning can help prevent impulsive, excessive eating.
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Avoid Eating Directly from Packages: – Portion out snacks and meals onto a plate to prevent mindless munching. – This helps you better gauge how much you're consuming.
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Pause Before Seconds: – If you're considering going for seconds, take a moment to assess if you're genuinely still hungry.
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Practice Mindful Breathing: – Incorporate mindful breathing exercises before, during, or after meals to stay present and focused on your eating experience.
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Be Mindful of Emotional Eating: – Recognize emotional triggers that may lead to overeating. – Find alternative ways to address stress, sadness, or boredom without turning to food.
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Keep a Food Journal: – Track your meals and snacks to increase awareness of your eating habits. – Note your emotions and circumstances surrounding each meal.
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