Do you ever catch yourself indulging in late-night binge eating? Whether it’s in response to a challenging day at work or boredom, do you turn to food to cope with your emotions? If so, you might be experiencing what is referred to as mindless eating. So the next question is how to stop mindless eating.

We present to you #BeAQuitter, a 15-day program by Aditya Birla Health Insurance, till 19th January 2024, specially curated to help you create a healthier and happier new year for yourself. Learn from experienced mental health, fitness, and nutrition experts how to quit unhealthy habits and adopt a healthy lifestyle in the new year. In this blog, nutrition expert Rahul Meghnani will guide you on how to keep mindless eating at bay.

What you need to know:

Understanding mindless eating
Tips on how to stop mindless eating

Understanding mindless eating

How to stop mindless eating_Activ Living community

Mindless eating happens because of immediate changes in your social and personal environment. For instance, irregular, delayed or skipping regular meals can stop your body from getting all the required micronutrients, increasing hunger pangs and causing more mindless eating. Therefore, you need to be aware of your food intake frequency and quantity. Lifestyle changes like mindfulness and regular exercise can help you break unhealthy eating habits and promote overall health.

Tips on how to stop mindless eating

Stop mindless eating_Activ Living community So, how to stop mindless eating? Here are some tips that you can incorporate to prevent mindless eating.

Opt for smaller meals

Your meal size can be an external trigger that leads to overeating, a phenomenon known as the portion size effect. This can cause uncontrollable weight gain over time. As a result, incorporate a pause point between meals (a point of time while eating when we feel full) as it lets you decide if you want to continue eating. It can also help you opt for healthier alternatives.

Use small plates and bowls

Using large plates or bowls can create an optical illusion where the amount of food appears smaller than it is. This can make you serve more food for yourself. Opting for smaller 24-centimetre plates instead of larger 32-centimetre plates can help you consume up to 27% less food. Smaller containers can trick your mind into making you feel full despite consuming a smaller portion of the meal.

Mindful eating practises

Mindful eating practises can be a valuable tool for weight management. The key point of mindful eating is to avoid consumption of food while distracted, like when you are on the phone or watching television. Not recognizing fullness cues, like being able to wait in between meals, can cause overeating. Instead, mindful eating encourages eating a meal with a commitment to savouring each bite slowly and relishing every aroma, flavor, and texture.

Portion control strategies

Portion control techniques can help you consume the required macronutrients (carbohydrates, protein, fats) and calories daily. It can help you manage your weight efficiently and keep mindless eating at bay. Drinking a glass of water before eating can also be an effective strategy to control food intake.

Eating slowly

Individuals who eat slowly tend to consume fewer calories, and they experience a greater sense of fullness. They also reported that they enjoy dishes more than those who eat quickly. Taking at least 20–30 minutes to finish a meal is good for digestion and your body’s growth and development. This extended mealtime lets your brain recognize you have had enough before considering a second serving.

Now you know how to stop mindless eating. Consider cutting your food intake by almost 20%, and you can keep this habit at bay. If you still experience weight gain, consult a medical expert immediately.

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