Mindless Munching

Have you ever caught yourself in front of the TV with a bag of chips and crumbs scattered everywhere suddenly realizing you unintentionally ate half the bag?

You have been caught in MINDLESS MUNCHING!

Mindless munching can be defined as eating while distracted by other things.

These distractions can be people, things, events or activities. 

It is usually associated with eating large quantities of food without being aware or concentrating on what you are doing. This is often completely unintentional.

In other words, eating without even being aware of it or how much you are eating!

Dave is ready to watch the big game with his buddies. He ate before he came over so he is not hungry when he gets there. But as he sits down he sees all the snacks right in front of him on the coffee table and decides to grab a bite. Without realizing it he continues to munch on the snacks in front of him. The game is intense and goes into double overtime. Everyone is talking, yelling and eating the whole time. When the game is finally finished , he looks down and realizes he ate an entire container of guacamole, queso and a whole bag of tortilla chips without even realizing it.

Ever experience something like this?

Or the guilt that comes with realizing you way over indulged without being aware and now you are afraid the scale is going to yell at you about it?

I have….

It is another common mistake we all make.

Here are 5 ways to become more aware and quit mindless munching!

5 Ways to Quit:

1	Identify mindless munch triggers: If certain things make you start eating, try to figure out what they are. If possible, avoid these triggers or control them as much as you can.
2	Have a plan: If you know you are vulnerable in certain situations, have a specific action plan so you won’t have to decide on the fly. Planning ahead means you will be more aware and successful.
3	Use time: In settings where the opportunity is available to munch, make yourself wait for set periods of time before you eat or in between bites, snacks, meals etc. Set a timer on your phone or watch to help you be more mindful.
4	Bring your own healthy options: If food is part of a setting, bring your own you can enjoy without struggling with mindless eating. Having your own options makes you more conscious about your choices.
5	Water is your new best friend: Bring a water bottle with you everywhere you go and make yourself drink regularly. Water naturally makes you more mentally engaged and aware of what is going in your mouth.

Let’s go back to our scenario with Dave. What if he had grabbed a water bottle to drink and waited till half time to have 1 plate of snacks? He would have been more aware and likely avoided mindlessly overeating!

Have you ever tried any of these strategies? Which one will be the best fit for you? Can you think of others?

Leave me a comment and let me know what you are going to try. I can’t wait to see what you come up with to defeat mindless munching!

Let’s learn together!