How to Stop Eating When You’re Not Hungry

Hunger isn’t the only reason we eat. Sometimes we eat as a way to cope with stress, sadness, loneliness or boredom…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 mealtime…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 not hungry is not an eating disorder. It’s perfectly normal and should be considered a problem only if it leads to overeating. When eating is driven by hunger, the brain receives a signal to stop eating once 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…

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

Explore whether one of the common non-hunger reasons for eating could be your true motivation. Ask yourself, Am I thirsty? Feeling run down? What’s my emotional state—stressed, sad or bored? Did I look at a clock and notice that it’s my 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 you should 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.