By Theresa Stahl, RD, LDN
Q: Sometimes I find myself polishing off a bag of chips or an entire sleeve of cookies. Afterward, I feel incredibly guilty, especially because I wasn’t even hungry to begin with. How can I break this unhealthy habit?
A: You’re certainly not alone. Mindless eating seems to be the American way. But unfortunately, with it comes feelings of guilt, regret, and remorse—as well as unwanted calories and weight gain. Overcoming this unhealthy habit takes thoughtful effort. It’s been said that the way to break an old negative habit is to develop a new positive habit. And I am a firm believer of this. Breaking this unhealthy habit means making the switch from being a mindless eater to being a mindful and educated eater. Follow these simple tips to get started:
1. Fill up. You’ll feel fuller if you eat foods that are low in calories but high in fiber, and you’ll be able to pass on those chips without a second thought. Drinking more water will also help keep you satisfied.
2. Downsize. Remember, you don’t need the biggest bag of chips. Eating isn’t a race to see who can eat the most with each bite. Research indicates that 92 percent of Americans eat anything that’s put in front of them. But just because it’s there doesn’t mean you have to eat it all. If you're sitting down to watch television at night, only take a small serving of food with you. You'll probably find that you're satisfied after finishing that one serving.
3. Don’t get distracted. If you’re eating, just eat; don’t watch TV, drive, or talk on the phone to a friend. Distractions often result in overeating.
The benefits of mindful eating include an improved attitude and an appreciation for food. Mindful eaters learn how to eat slowly, recognize when they are full, and feel satisfied with fewer calories. All of these actions help to prevent overeating as well as promote healthy weight management.
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