How to Avoid Mindless Eating

By Jane Farrell

Consuming food but not paying attention to what, how much or the taste of what you are eating is called “mindless eating,” and it can quickly result in unwanted weight gain. Whether it’s sitting on the couch with a bag of chips or snacking on cheese and crackers while making dinner, being unaware of your eating habits can affect your health. The health experts at Envolve, an integrated healthcare solutions company, are pleased to share tips to help you eliminate those unnecessary calories, have a healthier approach to food and truly enjoy what you eat.

1. Begin with Breakfast. There’s a reason breakfast is known as the “most important meal of the day.” Studies have found that starting your day with a healthy breakfast can produce benefits such as more energy, higher daily fiber and calcium intake, and consumption of less fat throughout the day.
2. Track Bites. The best way to stay accountable for what you eat is to write it down. Make a meal game plan for the week and do your best to stick to it. It may seem tedious but it’s a good way to keep yourself on track, control eating habits and limit those extra calories. Even if you don’t plan your week out, you can write down what you eat right before you start eating it. Doing so helps you track and makes you aware before you start munching.
3. Have H2O. It’s easy to mistake hunger for thirst or dehydration. Drink a full glass of water and wait 15 minutes before giving into a craving. In addition to keeping you hydrated, water helps control eating habits, as it can make you feel fuller so you’re less likely to snack on unneeded calories.
4. Stay Small. Studies have proven that smaller plates lead to smaller portion sizes. We “eat with our eyes,” and using larger dishes can make a serving of food appear smaller than what it truly is. So next time you’re about to eat a meal try using that small plate to help control eating habits.
5. Ditch Distractions. Eating while focused on something else, whether it’s watching TV or browsing the internet, causes you to eat more and faster. You are also less likely to think about the health value of the food you’re putting in your body and the calories you’re consuming. Try eating in the kitchen, dining room or a screen-free room so you can focus on each bite and enjoy your meal.

Envolve, Inc.® is a family of health solutions, working together to make healthcare simpler, more effective and more accessible for everyone. As an agent for change in healthcare, Envolve is committed to transforming the health of the community, one person at a time. Envolve unifies medical management, utilization management, specialty pharmacy, vision, dental, behavioral health management, life and health/wellness management, empowerment and education services, telehealth services, 24/7 nurse advice services, and data, analytics and IT solutions. For more information, please visit our website at www.envolvehealth.com.