Posted on

How to stop eating when you’re not hungry

Don’t worry,

I’m not here to write about how I never eat when I’m not hungry.

I do…

In fact, just last weekend on Sunday even after a big meal…

I’m sitting here stuffed from a picky tea…

But feel the urge just for something else…

Maybe because I knew I had dark chocolate in the cupboard….

It just show how important our environment impacts what we do .

In fact, one study gave people in a cinema STALE popcorn to see how much they would eat.

What happened?

They still ate it..

When asked if they liked it…

They were a bit like ‘meh’..

But my point is they still ate what they were given…

So what can we do about this?

Here’s 5 tips to help below:

1 – Make a simple, easy to do rule for when and what you will snack on – you plan holidays (when they can happen..), family stuff, work and shopping…yet when it comes to food we sometimes just expect to wing it..

Try this:

“I will have [insert snack here] at [insert time] today”

^^ give yourself permission to have what you like. They key here is the permission. Rather than ‘Oh F it, I have had one biscuit I may as well give up”…you are making it a part of the plan…

2- Ask yourself: What are you craving? Is it worth it (mentally and physically)? What is the smallest amount you would need to be happily satisfied?

3- How much does this cost you? Put a £ sign on the cost of eating when you’re not hungry. How much does this cost you ?

4. What happens in 5 years time if you don’t get a handle on this habit? To your health? You? Relationships? 

5. What can you do instead of this behaviour? When trying to change a habit, rather than focusing on not doing something, it can be easier to focus on what you CAN do, whether that is food related (planning your snacks in) OR self care related (doing something fun for you..

I know for sure

That if I have a bath on an evening,

I snack less on an evening with EASE…

Bath and bed…☺ 


But I don’t always do it, I’ll admit that.


Just like we say in our 28 Day Kickstart Programme..

This is not about being perfect…

But taking small, yet significant. Steps.

I’ll leave you with this quote from James Clear

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. 

This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity. 

And if a change is meaningful, it is actually big. That’s the paradox of making small improvements.”

Matt ‘hungry?’ Fruci