How to Stop Eating While You Are Bored

9 tips for dealing with hunger when losing weight.

Do you find yourself reaching for snacks when you’re bored, even though you’re not really hungry? You’re not alone. Many people struggle with boredom eating, also known as a possible form of emotional eating, which can lead to overeating and unwanted weight gain. However, you can get yourself back on the right track with your eating habits and make healthier choices. 

In this article, we’ll explore why we eat when bored, how to recognize this behavior, and provide 15 tips to help you curb boredom eating. Plus, we’ll discuss why consulting a Nutritionist could be your secret weapon for lasting change.

How to Stop Eating While You Are Bored

Why Do We Eat When Bored?

Boredom eating is a common behavior, and its roots can be traced to various factors:

Emotional Comfort:

Food can provide comfort and distraction from negative emotions, making it a go-to when boredom sets in.

Habitual Behavior: 

Over time, eating during downtime can become a habit, leading to mindless snacking.

Lack of Stimulation: 

When there’s nothing exciting happening, eating can fill the void and provide a momentary sense of pleasure.

Social Influence: 

Social gatherings or even watching TV often involve snacking, contributing to eating out of boredom.

Recognizing Boredom Eating

To address a problem, you must first recognize it. Here are some signs that you might be eating out of boredom:

Eating When Not Hungry: 

You eat despite not feeling physical hunger cues like a growling stomach.

Craving Specific Foods: 

You crave certain foods (often high in sugar or salt) when bored.

Mindless Eating: 

You consume snacks while distracted by activities like TV or scrolling through your phone.

Eating Out of Routine: 

You eat because it’s a certain time of day, not because you’re hungry.

Stress Eating: 

You turn to food as a way to cope with stress or fill emotional voids.

15 Tips to Stop Eating When Bored

Stay Hydrated: 

Sometimes, thirst masquerades as hunger. Drink water to ensure you’re adequately hydrated.

Practice Mindful Eating: 

Pay attention to the taste, texture, and aroma of your food. This can help you recognize when you’re truly satisfied.

Chew Gum: 

Chewing sugar-free gum can help curb the urge to snack mindlessly.  Limit or avoid sugar free gums with aspartame.

Pre-Portion Snacks: 

Divide snacks into single servings to prevent overeating.

Create a Boredom-Busting List:

Make a list of non-food activities to turn to when boredom strikes, such as going for a walk, reading, or painting.

Keep Healthy Snacks on Hand: 

Opt for nutritious snacks like cut-up vegetables, fruit, or a handful of nuts.

Identify Triggers: 

Recognize what triggers your boredom eating and find alternatives to address those triggers.

Delay Gratification: 

If you’re craving a treat, promise yourself you’ll wait 10-15 minutes before indulging. Often, the craving will pass.

Stay Busy: 

Engage in activities that keep your mind and body occupied.

Plan Structured Meals:

Establish regular mealtimes to reduce the urge to snack between meals.

Practice Stress Management: 

Find healthier ways weekly to cope with stress, such as yoga, meditation, or deep breathing exercises.

Track Your Food Intake: 

Keep a food journal to become more aware of your eating patterns.

Get Support:

Share your goals with friends, family or a coach such as a Nutritionist who can help you stay accountable.

Reward Non-Food Achievements: 

Treat yourself with non-food rewards when you resist boredom eating successfully.

Work With a Nutritionist: 

Consider seeking guidance from a Nutritionist or Dietitian, who can provide personalized strategies to break the habit of boredom eating.

How a Nutritionist Can Help You Stop Eating While Bored

Nutritionists are experts in understanding the psychological and physiological aspects of eating habits. They can provide tailored advice, meal planning, and support to help you address boredom eating. 

Additionally, they can help you make sustainable changes to improve your overall health and well-being, ensuring you maintain a healthy relationship with food. By taking control of your eating habits, you can achieve a healthier, happier you.

At Nutrition Coaching Center, you’ll be coached by an expert in the field, nutritionist Kevin Grodnitzky, MS, RDN, CDE, ACE-CPT, LDN. With over 20 years of experience and having worked with almost 4000 patients in his career, Kevin has the experience and training to help you reach your health and nutrition goals! Tired of dieting? Frustrated about your weight? Do you have a chronic health condition that you need help with or sports/exercise nutrition? Need coaching to help accomplish your goals? If so, helping you reach your potential while realizing long term success is key to his health and nutrition programs.


Scroll to Top

My Top 3 Tips to Start Losing Weight Now!