We spend a lot of time at home, move less, and sometimes feel powerless or hopeless. For comfort, you may reach for a glass of wine, a snack, or order food more often. But how do you prevent comfort eating or eating out of boredom?
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Write it down and become aware. For example, write down everything you eat on two weekdays and one weekend day. Sometimes you don’t even realize what you’re putting in your mouth!
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Think about when and why you’re eating. What emotion are you feeling—frustration, sadness, stress, anger, or fatigue? A short nap or a walk might help more to regulate these emotions.
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Give yourself nudges: keep healthy food in sight and easy to grab. If you know you don’t feel like peeling or cutting fruit, prepare it in advance.
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Avoid impulse purchases. Don’t go shopping when hungry and stick to a grocery list. Ordering groceries online may help you avoid temptation.
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Stay hydrated. Drink 1.5 to 2 liters daily. When you’re well hydrated, you feel less hungry. Try drinking a big glass of water with every meal and keep a bottle within reach.
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Keep moving. Exercise not only distracts you, but also sets a healthy cycle in motion. If you’ve done nothing all morning, you may think, “this day is already ruined,” and then it’s easy to grab that cookie. But if you started the day with a walk, you’re more likely to skip the snacks!