I am a muncher. Especially when I’m bored. I go to the fridge and usually I’m not even hungry!
Here are some tips to help me!
Banish Hunger! Skipping meals throws your blood sugars out of whack, making you more susceptible to cravings. Eat a healthy breakfast, and meals of complex carbs- not refined ones like white bread and pasta- with protein and a small amount of healthy fat. This will help you feel more satisfied. If you do snack between meals, make smart choices; low fat yogurt with granola or an english muffin with natural peanut butter.
Identify what triggers your munching! Keep a food log for a week, recording your moods, what stresses you out, and how hungry you feel before eating. Once you’ve identified what drives you to raid the pantry, you can stop yourself before eating 4 pop tarts!
Drink something. The hypothalamus, or control center for mood and food related signal, detects thirst as well as hunger. Gulp a glass of water or herbal tea (caffeine can trigger the release of stress chemicals, enticing you to eat) and see if the craving passes.
If all else fails, chew! If you really need something, try sugar-free gum. Researchers in Australia measured the levels of cortisol in the saliva of study subjects and found that on average, gum chewers had 16% less of the stress hormone than non chewers and responded better to stressful situations.
Work it out! Studies show that working out, releases feel good endorphins, and of course burns calories. The next time you feel a craving coming on, go for a walk.