Have you ever started a movie with an overflowing bowl of popcorn, only to look down minutes later to find an empty bowl and crumbs all over your shirt? (Guilty.)
The key to overcome mindless munching (and actually enjoying that popcorn instead of just cramming it into your mouth) is to figure out why you're hungry in the first place.
“Mindless snacking can be caused by boredom, loneliness, stress, or being unprepared for hunger (reaching for an option we don’t really want because it’s easy and there),” says nutritionist and food blogger Alexandra Dawson.
Who else has the "I'm bored, so I guess I'll eat" mentality? The best approach to overcome this thinking is to practise the exact opposite of mindless nibbling. “Mindful eating is awareness of how food—how we eat, how much we eat, and why we feel like eating—affects our whole beings,” Dawson adds.
Before you remark, "easier said than done," consider Dawson's suggestions for incorporating the practise into your everyday eating habits. First and foremost, Dawson maintains her pantry stocked with easy-to-make meals that leave her feeling pleased.
Stock up Strategically
Your inner child may fantasise about swiping everything in sight from the snack aisle shelves, but it won't help you when you're standing in front of your cupboard looking for something nourishing that won't leave you hungry in an hour.
“Stock your pantry and fridge with nutrient-dense options,” Dawson says. “If they’re in sight and accessible, you’re more likely to reach for them.” For Dawson, raw nuts, fresh and dried fruits are examples of foods that don't require any preparation. All you have to do now is reach out, eat something, and let the hanger go.
Listen to Your Body
Dawson's most important piece of advice is to only eat when you're actually hungry, but how can you know the difference between hunger munching and allowing your bored brain take over as chef?
Rather than going right to the cupboard, Dawson recommends drinking a few ounces of water first.
If you're not meeting your daily water goal, the snack attack should subside.
It's probably time to delve in if your appetite persists.
If the water isn't enough, try one of Dawson's favourite snacks: almond butter, sliced banana, and a sprinkling of cinnamon on one of her handmade grain-free bread or bagels.
Who says snacking has to be monotonous?
Reduce Distractions
Consider how often you normally snack. Are you on Instagram right now? Trying to figure out what's on TV? Do you find yourself looking blankly into your refrigerator?
“Step away from devices to really be present in the process of eating and how that meal is making you feel physically and emotionally,” Dawson suggests.
Snacking is commonly done in conjunction with other activities (which is how you end up with a shirt full of popcorn crumbs), so giving your mini-meal your complete attention will allow you to be more aware of how much you're actually enjoying it. Have you recently added snacking to your wellness routine?