Why We Eat Even When We’re Not Hungry—and How to Stop

Do you sometime wonder, Why do I eat when I’m not hungry? Well, hunger isn’t the only reason we eat. Sometimes we eat as a way to cope with uncomfortable feelings such as stress, sadness, loneliness or boredom…as a way to celebrate feelings of joy…as a form of self-comfort when we are in pain…when we are socializing with family and friends…because the clock says it’s our normal meal time…because we’ve confused thirst or fatigue for hunger…or we crave a food that is on the “bad” list of our latest diet.

Eating when we are not hungry is not an eating disorder. In fact, it’s perfectly normal and should be considered a problem only if it frequently leads to overeating…but, unfortunately, it usually does. When eating is driven by hunger, the brain receives a signal to stop eating when the hunger is satiated. But when eating is driven by something other than hunger, the brain often receives no such stop signal.

Take these steps to understand why you want to eat when you aren’t hungry, from Michelle May, MD, physician and founder of the Am I Hungry? Mindful Eating Program…

Before you begin to eat, ask yourself, Am I experiencing the physical symptoms of hunger? Hunger has physical symptoms, including a growling or rumbling stomach…hunger pangs…and/or irritability, difficulty concentrating and making uncharacteristic mistakes due to low blood sugar.

Explore whether one of the common non-hunger reasons for eating could be your true motivation. Ask yourself, Am I thirsty? Am I feeling run down? What’s my current emotional state—stressed, sad, lonely or bored? Did I look at a clock and notice that it’s my normal mealtime? Did I just notice someone else eating or encounter an advertisement related to food? and Is the food I’m about to eat something I don’t typically let myself have?

If you determine that you are not truly hungry, you don’t necessarily have to stop yourself from eating, but make an effort to be mindful of why you’re eating. This mindfulness will reduce the likelihood that you will overeat. Examples: If you’re not hungry and realize you are stressed, you might take a break for a small snack, then prioritize your to-do list for the afternoon Or if you’re about to eat a piece of cake to celebrate a friend’s birthday, you might take a small slice, then savor each bite.