Open the fridge, close the fridge again... A snack here, a second helping there... Sometimes we eat even though we're not actually hungry. Here's what you can do to prevent this.

Why Do I eat even though I am not hungry?

There can be various reasons for this. Sometimes we eat out of boredom or tiredness and exhaustion. Often, however, we've lost touch with mindful and intuitive eating. We and our bodies are so accustomed to having access to food anytime, anywhere, that we no longer rely on our hunger pangs.
This is actually quite a luxury situation we find ourselves in. But it also has the side effect that we eat even though we don't need to. If this happens frequently and over a longer period of time, we gain weight or feel heavy, sluggish, and lacking energy.
I'm not a nutritionist, so I don't want to go too far out on this topic. Nevertheless, I'd like to share with you the tips and tricks I've used to help me listen more to my intuitive hunger and reduce snacking for no reason.

1. Assess your hunger correctly

This first point goes hand in hand with what I mentioned before. Figuring out whether you're really hungry sounds easy at first. But for many people, it's not that easy. z.B. because you are not as connected to your own body sensations.

Hunger is primarily a physical sensation and can be recognized, for example, by a growling stomach. However, the craving for a piece of chocolate or a French fry with ketchup and mayo is usually not caused by hunger, but rather by a psychological desire for sugary or high-calorie foods.

If you're having trouble judging whether you're truly hungry or just craving food, try eating a piece of fruit. Sometimes just the thought is enough. You'll quickly notice whether you're craving an apple or something similar. If the thought doesn't appeal, chances are you're not hungry. If you are, feel free to indulge.

It can take some time to properly assess your body's signals again after being out of touch with them for a while. Initially, it's enough to observe yourself, when you eat what, and how you feel physically at those times. This makes it easier to correctly interpret your body's sensations.

2. Get energy through fluids

Instead of eating, you can also reach for water. Often, we're actually thirstier than hungry, but we don't know how to properly assess this. In addition, many of us don't drink enough fluids anyway. But water is very important for the body and should definitely not be underestimated, because a persistent lack of water can serious consequences for your health have.

Drinking enough can also help you avoid overeating. Visual aids like placing a water bottle on your desk or a pot of tea on the coffee table can make drinking easier. If you're not a fan of plain sparkling water, you can add a little zest with lemon, mint, or berries.This can really make a big difference!

So the next time you're walking toward the fridge or grabbing a snack from the pantry, first drink a large glass of water, let some time pass, and then check again to see if you're still hungry.

Photo by Dylan Alcock on Unsplash

3. Get moving

Food gives us energy – after all, food is to our body what gasoline is to a car. So, when we feel weak or lacking energy, we tend to reach for food. While we know there are plenty of other ways to regain energy, food is usually the easiest to implement or obtain.

I've compiled a list of activities I enjoy doing to regain energy. At the top of my list are some physical activities that involve movement. Movement stimulates our blood circulation and supplies our brains with oxygen. For example, my list says "Take a walk," "Dance," "Yoga," or "Stretch." But perhaps going for a run, playing with your kids, or riding your bike would be more suited to you. After all, we all enjoy different physical activities.

When I'm feeling uninspired and exhausted, I look at my list and choose a physical activity that I'm particularly looking forward to or that I can easily do. It's not about squeezing in a one-hour workout or overexerting yourself right away. Ultimately, you should find something that works for you and that you enjoy. Even a short walk around the block is often enough to make you feel fitter again. And all without eating.

4. More meals, fewer snacks

Throughout the day, we get tired and, of course, physically hungry. This often leads to impatience, and we grab whatever is closest or easiest to prepare. Unfortunately, this is usually not the most nutrient-dense option either.

To avoid snacking one after another, you need to make a conscious effort to eat something "real." So instead of eating a handful of nuts, then some cookies, and then another yogurt, you can reheat leftovers from the night before or make a veggie wrap.

Prepared meals are more nutritionally balanced than a series of snacks. Good fats, proteins, vitamins, and fiber keep you full longer and curb cravings. The regularity of meals can also have a major impact on our snacking habits.

But if you do want or need to snack, you can keep healthy options on hand. My favorite snack for such moments is various vegetables, which I cut up immediately after buying and then store in the fridge. Then all I have to do is take them out of the fridge and dip them in my beloved hummus.

5. Eat mindfully

How many times have you eaten while doing something else? Reading the newspaper, working on your laptop, or watching an episode of your favorite show? The problem is that our brain can't properly register that we're consuming food if we're doing something else at the same time. This makes it more difficult to satisfy our psychological hunger or cravings.

So try to eat less "on the fly" and more mindfully when you have food in front of you. Sit down at the dining table specifically for this purpose and pause all other tasks and distractions. Then, while eating, concentrate on the different tastes and smells, as well as the feeling in your mouth and stomach. This helps your mind and body consciously process what you've experienced and prevents future hunger pangs.

You can also trick yourself a bit by storing unhealthy snacks out of sight or not buying them at all. Research has shown that we're most likely to eat what we have quickest access to.

Finally, a short nap can help if you feel tired and would normally reach for food.

Following these (or some of these) tips can help you develop a heightened awareness of your real, physical hunger and thus reduce the amount of gratuitous eating. :)

If you want to know more about healthy eating, mindfulness, family & pregnancy or sustainability, take a look here over.

Photo by Ross Sokolovski on Unsplash