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| | From Kenny's love for prime cuts of beef to Tim's perfected chili recipe to my inherited values around food, our team writes a lot about the joy of eating. It's actually a personal goal of mine with this newsletter to get you all excited about food. | | So when we delve into today's subject — learning to stop eating when you're bored — remember that the goal isn't to eat less. It's more about how to develop a healthy, balanced mindset around food that ultimately supports your well-being. Kirsten Seele, a registered dietitian at Healthline, is here with some clear steps for how to make that happen. | | | | We can do this,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 20, 2024 • 4 min read | | | |  | | | Q: | What can I do to stop eating when I'm bored? | | | A: | It's easy — and normal — to fill moments of boredom with your favorite potato chips or ice cream. And small servings of these foods are probably nothing to worry about. But if boredom eating is making you feel overly full, causing unwanted weight gain, or affecting your well-being in any way, it may be time to try out some solutions.
The first step is being aware of when you're eating out of boredom rather than legitimate hunger. When we're hungry, our bodies give off noticeable signs like a growling or an empty-feeling stomach, hunger pangs, or maybe even shakiness. If you're like me, you may also feel "hangry."
However, if we're bored, these signs are likely not there. Our bodies and minds may just be looking for something to do. So then what?
First off, know that eating when bored can be a deeply ingrained habit that may take time, practice, and consistency to break. Here are some tips to get you started: - Do something else enjoyable. Think about what "lights you up" or brings you joy. Is it exercising? Reading a book? Listening to or creating music? Maybe it's another hobby you love or an experience you enjoy doing.
- Try practicing mindful eating. This involves paying close attention to how food makes you feel in order to better manage your eating habits.
- Portion out your snacks. Try placing the serving of potato chips on a plate or napkin and eating them in the kitchen instead of in front of the TV or your laptop.
- Choose satisfying foods. Snacking on high protein foods like string cheese, a hard-boiled egg, or nuts may lead to greater satisfaction and make you less likely to eat more.
- Embrace the boredom! Remind yourself that it's OK to do nothing. We don't always have to be stimulated, after all. Try sitting on the couch without a snack to see how it feels not to give in to the urge.
Lastly, make sure to be patient and kind to yourself as you work through this hard-to-break habit! | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Pop | | | | | | |  | | Easy Release Silicone Popsicle Molds | | Ice pops are one of my favorite snacks. I like to make them out of a smoothie with my favorite combination of ingredients: blueberries, strawberries, bananas, peanut butter, and almond milk. It's a sweet, rich treat that doubles as a serving of fruit. These soft silicone molds make it easy to pop out an ice pop — without having to run it under hot water like in the old days! | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 💊 Do digestive enzyme supplements really help with bloating? Some people swear by them, but what does the research say? | | 🥝 These 6 smoothies can help you banish constipation. Check out these fiber-rich recipes. | | 🫀 Is this procedure an effective way to lower blood pressure? New research says yes. | | ✅ Fasting can do a lot more than just help you lose weight. It may also be key for managing inflammation. | | | Thanks for reading, everyone! On Thursday, a Healthline expert returns to walk us through an important health decision. See you then! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | peace of mind. | | | | |
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