13 Science-Backed Tips to Stop Mindless Eating

Here are 13 science-backed tips to stop mindless eating.

1. Use visual reminders of the foods and drinks you consume to help you stay mindful of how much you’ve already consumed.

2. Favoring smaller packages can help you reduce the number of calories you consume by up to 25% without even noticing.

3. Replacing large plates with smaller ones and wide, short glasses with tall, thin ones are two easy ways to reduce your portion sizes and limit the effects of mindless eating.

4. Reducing the variety of food flavors, colors, and textures you’re exposed to will help prevent you from eating more junk food than your body needs.

5. Keep tempting treats out of sight to prevent you from eating them mindlessly. On the other hand, keep healthy foods visible if hunger strikes.

6. Take the convenience out of eating. Adding extra steps will allow you to turn a mindless eating behavior into a conscious choice, reducing the chance of overindulgence.

7. Slowing down your eating speed is an easy way to consume fewer calories and enjoy your meal more.

8. When dining in groups, sit next to people who eat less or at a slower pace than you. This can help prevent overeating.

9. Rely on internal cues of hunger rather than external ones to decrease the likelihood of eating more than your body needs.

10. Not all foods labeled as healthy are good for you. Focus on ingredients rather than health claims. Also, avoid picking unhealthy sides to accompany your healthy meal.

11. Stockpiling foods increases your likelihood of overeating. Instead, get in the habit of buying only what is necessary for the week.

12. High-volume foods help you feel full and decrease food intake at the next meal. Eating fiber-rich foods is an easy way to do this.

13. Eating without using your TV, computer, or smartphone may help decrease the amount of food your body needs to feel full and satisfied.

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