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Binge Eating Facts

How to Stop Boredom Eating For Good (2022)

Learn how to stop boredom eating and get your mind off food. Find out if you are a boredom eater, why it happens, what the benefits of stopping are.

Estimated reading time: 13 minutes

Boredom eating can be a real problem for many people. It’s when you eat not because you’re hungry, but because you’re bored.

You might not even realise you’re doing it. You might just find yourself snacking more often than usual or overeating at meals.

how to stop boredom eating

Boredom eating can lead to other problems, like indigestion. If you think you might be boredom eating, try to find other things to do when you get the urge to eat.

Take a walk, call a friend, or read a book. And if you’re bored at work, try to take a break instead of heading to the vending machine. Boredom eating is a real problem, but it’s one you can solve.

In this blog post, we will discuss how to stop boredom eating for good. We will look at what boredom eating is, when it becomes a problem, and how to overcome it.

If you are struggling with this issue, read on for helpful tips!

What Is Boredom Eating?

Boredom eating is a real thing. When you’re bored, your body doesn’t necessarily need food – but your brain is looking for something to do.

Boredom eating can strike at any moment.

If boredom eating is a problem for you, try to find other ways to occupy your time. Go for a walk, call a friend, or read a book.

And if you do find yourself snacking out of boredom, you may want to look at what foods you are restricting in your diet – we only binge on what we restrict – or in this case, we only boredom eat what we restrict.

Boredom Eating Is When You Eat Even Though You’re Not Really Hungry

We’ve all been there before – you’re mindlessly scrolling through social media or watching TV when you realize you’re hungry, even though you just ate. This phenomenon is known as boredom eating, and it’s a common way to satisfy boredom and mental restrictions we put in our diet throughout the day – When we are bored, we are much more vulnerable to not ‘sticking to the plan or diet’.

Boredom eating typically happens when we’re not really hungry but are looking for something to do.

We often turn to food because it’s easy and accessible, and it can help us feel better in the moment.

Thinking of eating?

If you find yourself boredom eating, try to find a more constructive activity to do instead, like going for a walk or reading a book.

It’s a Way to Cope With Boredom or Stress

Boredom eating is not a new phenomenon. It’s something that people have been doing for centuries — even the cavemen have been caught boredom eating.

Boredom eating is a way to cope with boredom or stress. It’s a way to comfort yourself when you’re feeling down. Boredom eating can be a problem if you have been overeating to the point where you constantly feel guilty.

Boredom eating can also be a problem if it interferes with your daily routine or activities.

If you find that boredom eating is a problem for you, there are a few things you can do to help control it.

Ok. I am listening.

5 Ways to Control Boredeom Eating

  1. First, try to find other ways to cope with boredom or stress.
  2. Second, make sure you’re not restricting certain foods you normally boredom eat throughout the day and getting enough exercise.
  3. Third, make sure you’re getting enough sleep.
  4. Fourth, try to find ways to occupy your time so that you’re not bored.
  5. Fifth, try to find ways to reduce your stress levels.

Finally, seek professional help from a dietitian. Boredom eating is a problem that can be controlled with the right tools and information.

With the right tools, you can learn how to control boredom eating and live a healthier life.

Many People Turn to Food When They’re Bored Because It’s an Easy Way to Occupy Their Time

When you’re bored, it can be tempting to turn to food for some quick entertainment.

After all, it’s an easy way to occupy your time. And let’s be honest, boredom eating can be pretty delicious.

Boredom busting activities

So next time you’re feeling bored, try one of these boredom-busting activities instead of heading to the kitchen:

  • Take a walk outside and get some fresh air.
  • Read a book or listen to a podcast.
  • Call a friend or family member and catch up.
  • Organize your home or office space.
  • Do some light exercise like yoga or stretching.
  • Hit the gym for a massive workout

It is important to know that sometimes, urges take 30 minutes for them to dissipate or weaken, so by choosing one of these activities instead of boredom eating, you’ll not only be mindful of what you are doing but also gain new habits or hobbies!

Who knows, you might even have some fun in the process!

When Does Boredom Eating Become a Problem?

Boredom eating can be a problem when it leads to excessive overeating followed by guilt.

For some people, boredom can lead to overeating or even binge eating. This can be a problem because when these affect how you feel and your quality of life, these can be disordered eating habits.

If you find yourself boredom eating, try to find other activities to do that will help you avoid boredom and overeating.

If You Find That You Are Constantly Snacking or Bingeing When You’re Bored, It’s Time to Make a Change

If you find that you’re constantly snacking or bingeing when you’re bored, it’s time to make a change.

Boredom eating is a common problem, but it’s one that you can overcome with a bit of effort.

The first step is to identify the triggers that lead to boredom eating.

Do you tend to reach for food when you’re feeling stressed or anxious? Do you turn to food when you’re bored or have nothing else to do?

Example of identifying the boredom triggers.

Once you know what your triggers are, you can start to work on avoiding them. If boredom is a trigger, try to find other activities that will keep you occupied.

If stress is a trigger, try to find ways to relax and de-stress without turning to food. It takes some effort, but breaking the boredom eating cycle is possible.

Plus, It Can Also Lead to Other Problems Such as Indigestion and Guilt

Boredom eating is something that we’ve all done at one point or another. It’s when you find yourself snacking even though you’re not actually hungry, simply because there’s nothing else to do.

Boredom eating can lead to indigestion and guilt, plus it’s just generally bad for your health.

If you find yourself boredom eating, try to find something else to do instead of reaching for the snacks.

Sleeping works, but see if you can have more engaging activities.

Take a walk, call a friend, or read a book. Anything that will distract you from the urge to eat unnecessarily.

Boredom eating is a common problem, but it’s one that you can easily overcome with a little bit of effort.

If you’re struggling with boredom eating, it’s important to find other ways to cope with boredom or stress.

How to Stop Boredom Eating?

Boredom eating is a real phenomenon, and it can be tough to stop once you start.

But there are some things you can do to break the boredom eating cycle.

First, try to become more aware of when you’re boredom eating. That way, you can catch yourself in the act and make a conscious decision to stop.

Do other things when bored. Chat to people.

Second, try to find other things to do when you’re bored. If you can find something that’s more interesting or engaging than eating, you’ll be less likely to turn to food out of boredom.

Avoid Restricting Foods Throughout the Day

Most people find themselves boredom eating cookies, chips, crisps because they tend to see them as ‘bad’ food or food that should be avoided.

Then when our guard is down, when we are bored, we tend to go for those foods to find satisfaction.

If you restrict certain foods in your daily diet, then you place them on a pedestal making them a ‘reward’ however if you crave them, eat them, and get on with the day, these kinds of foods do lose their ‘sparkle’ of being this food that will offer so much satisfaction and feelings of being a ‘reward’.

I previously spoke that restriction leads to binges or in this case, restriction leads to boredom eating. You may check out my article on the 3 Main Triggers to Binge Eating by clicking here.

People who do not place restrictions in the day, do not see foods most people see as ‘bad’ as rewarding or full of satisfaction.

Once you do find that balance of not craving those foods, you will have no urge to boredom eat – because boredom eating is eating even when you’re not hungry.

So give it a try – Try to avoid any restrictions, but it is important to have regular meals (breakfast, lunch, and dinner) to ensure you are not too hungry when those cravings in the day come.

This may look like placing weight loss goals aside if needed to stay full and satiated.

The advice for binge eating, if it is affecting your quality of life so much, is the same – Avoid the 3 main triggers of binge eating.

Try to Find Other Things to Do When You’re Bored

Boredom is a common emotion that everyone experiences at some point in their lives. There is nothing wrong about boredom eating, but when it is followed by feelings of guilt and shame, then that is when the problem has to be addressed.

It’s that feeling of restless dissatisfaction that comes from having nothing to do. Although boredom is often thought of as a negative emotion, it can actually be quite beneficial.

Boredom can lead to creativity and new ideas, and it can also motivate people to try new things.

However, boredom can also lead to unhealthy behaviours, such as boredom eating. When people are bored, they may begin to snack on foods you normally restrict out of boredom.

To avoid this, it’s important to find other things to do when you’re bored. Instead of reaching for a bag of chips, try calling a friend or reading a book. Boredom can be frustrating, but it doesn’t have to be harmful.

With a little effort, boredom can be turned into something positive.

Knitting works.

If You Usually Eat When You’re Watching TV, Try Something You Enjoy like Knitting or Reading Instead

Knitting or reading are great alternatives to snacking because they give your hands something to do and help to focus your mind.

By making a few simple changes, you can break the boredom eating cycle and improve your health in the process.

If you have an urge to boredom eat and you recognise it, you can try urge surfing.

Urge surfing is the idea that urges come in waves, with the urge greatly weakening after 30 minutes so you have to keep yourself occupied for 30 minutes with an activity such as reading, walking, knitting, or whatever you feel is best and realistic for you to do.

If You Tend to Snack While Working, Take a Break and Go for a Walk

Boredom eating is a real thing, and if you’re the type of person who tends to snack while working, you’re likely a boredom eater.

I’ve been there too. The good news is that there’s an easy solution – take a break and go for a walk. Walking will help to clear your head and get your blood flowing, and it’s also a great way to relieve stress.

So next time you find yourself snacking out of boredom, take a break and go for a walk. You’ll be glad you did.

Take a break at times.

The Key Is to Find Something That Will Occupy Your Time and Take Your Mind off of Food

Anyone who has ever tried to diet knows that one of the hardest things to do is to resist the urge to snack.

But why do we turn to food when we’re not really even that hungry? When we’re bored, our brains look for ways to stimulate themselves, and eating is one way to do that.

Of course, boredom isn’t the only reason we snack. We also tend to eat when we’re stressed or anxious, looking for comfort in food.

But whatever the reason, if we want to break the cycle of boredom eating, we need to find something else to occupy our time and take our minds off of food.

Arts and crafts, playing a musical instrument, or even just taking a walk can all help to take the focus off of eating.

And the next time you find yourself reaching for a snack, try doing one of the activities mentioned previously instead.

It is okay to eat sometimes when you are bored.

Finally, Remember That It’s Okay to Eat Sometimes When You’re Bored

We’ve all been there — you’re bored, maybe watching TV or scrolling through social media, and before you know it, you’ve polished off a bag of chips or a pint of ice cream.

Or maybe you don’t even realize you’re doing it until you’re already full. So what’s the deal with boredom eating?

Turns out, there’s actually a scientific reason for it. When we’re bored, our brains are looking for something to do.

And since eating is an activity that gives our brains a short-term hit of dopamine, it’s something that can help alleviate boredom at the moment.

Of course, boredom eating can become a problem if it leads to overeating constantly followed by shame and guilt. But in moderation, it’s totally okay to indulge your boredom cravings every now and then.

After all, life is too short to be bored all the time!

With these tips, you can learn how to stop boredom eating for good!

Stop boredom eating for good!

Conclusion

Boredom eating is a common issue for many people. If you find that you are constantly snacking or bingeing when you’re bored, then feeling guilty or experience shame, it’s time to make a change.

The key is to find something that will occupy your time and take your mind off of food.

Finally, remember that it’s okay to eat sometimes when you’re bored. Boredom eating is a common issue, but there are ways to overcome it.

So, what do you think? Did this blog post help shed some light on the matter? If you’re still struggling with binge eating or know someone who is, be sure to check out our upcoming Binge Eating Recovery Course. This online course is designed to help people overcome their struggles with food and learn how to live a healthy life without obsessing over every calorie. We hope to see you there!

By Jonathan Sumner

Hi! I'm Jonathan and I'm a UK-based dietitian who has a strong passion to support, empower, and improve peoples' diets and free them from binge-eating. I love weightlifting, going for walks, and preparing a delicious roast dinner!
Learn more about me here

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