1. Find Your Real Hunger
If you’re not physically hungry, but you’re still feeling drawn to that leftover cheesecake on the top shelf of your fridge, it may mean that you’re hungry for something else. You might be hungry for a hug, reassurance, or love. You might be hungry for a relationship, friendship, or praise. Make a list of what you’re hungry for at this moment. Recognize that you’re hungry for something that food can’t give you.
2. Talk To The Food
This may seem silly, but try speaking to the food that you’re craving. Ask that slice of cheesecake: “Will you hug me? Will you reassure me? Will you love me? Will you be my friend?”The answer, of course, is no. The best that the cheesecake can offer is a moment of temporary gratification, followed by remorse. You deserve better and you can offer yourself much more than that.
3. Remind Yourself What Happens Next
This isn’t the first time you’ve felt the urge to eat to satisfy emotional hunger, and it might not be the last.If that slice of cheesecake is still beckoning you, remind yourself of how awful you’ll feel after you indulge. You could tell yourself: “If I do this, afterwards I will probably feel disappointed. Bloated. Uncomfortable.”
4. Remind Yourself
“Eating that cheesecake might feel good in the moment, but that good feeling won’t last. The consequences are not worth Cut down on sugar: Eating sugar makes you crave it even more, and because sugary foods are void of nutrition, you end up feeling hungry soon after eating them. Go for natural sugars in the form of fruits instead with a high water count to help fill you up such as melons, strawberries, or grapefruit. Or if the real deal is calling your name, try these healthy dessert recipes like chocolate doughnuts made with chickpeas.
5. Find A Hobby
If you tend to eat when you’re bored, instead of grabbing a box of crackers, grab a set of knitting needles, pick up a guitar, or take out that scrapbook you started months ago. Just 10 minutes of distraction is usually enough to take your mind off eating so you realize you weren’t actually hungry.
6. Work It
Daily exercise can keep your mind on the healthy path, so when you want to reach for something to eat later, you’ll think twice, not wanting to undo all the work you just did.
7. Break Bad Habits
If you mindlessly eat in front of the computer or you crave a bowl of ice cream every time you sit in front of the TV, it’s time to turn around those food-driven behaviors. Step away from your computer and eat lunch with a friend — eating with company is proven to help people eat less. And sit down on the couch with a hot cup of tea or some frozen grapes, or better yet, squelch your need to nibble by burning some calories doing this 10-minute couch workout while watching TV.
8. Eat Enough Protein And Fiber
Ever noticed how you can easily consume a freshly squeezed juice (which may have around 8 pieces of fruit in it) but if you tried to consume the same amount of whole fruit you would struggle? That’s the effect of fiber.
In a similar way, you might be able to tuck into a big bowl of potato chips, but try the same amount of cashews and you would feel full to bursting. That’s the effect of protein.
9. Serve Up Meals In The Kitchen
This is a really good way to help with portion control. When you are serving up a meal, instead of placing the whole tray on the table – serve up in the kitchen instead.
Immediately pack away leftovers into containers to freeze or take for a packed lunch.
When the food is not in front of you, the desire to top up your plate (or just pick a little here and there) is removed and you end up eating less.