Mindless eating is a common habit that can wreak havoc on your waistline. Consuming food out of routine, even when you’re not hungry, can lead to overeating and weight gain. Fortunately, there are simple steps you can take to regain control of your eating habits and shed unwanted pounds.

Researcher Brian Wansink, a marketing professor at Cornell University’s Dyson School of Applied Economics and Management, has found that many of us consume more food than we realize due to poor eating habits. However, by making small, consistent changes to the way we approach food, Wansink believes we can not only lose weight but also develop healthier eating patterns overall.

Ready to stop mindless eating and start shedding those extra pounds? Here are some proven strategies to help you take charge of your eating habits and slim down in the process.

Clear the clutter

One of the first steps in combating mindless eating is to clear your kitchen counters of all foods, except for healthy options. This way, your go-to snack choices will be nutritious items like fruits, vegetables, and whole grains. By having these healthier foods readily available, you’ll be more likely to reach for them when hunger strikes or when you’re tempted to indulge in mindless munching.

Savor every bite

Rather than eating straight from food packages, make it a habit to dish out individual portions onto a plate. This practice can help you become more aware of the amount you’re consuming, making it easier for you to recognize when you’ve had enough.

Warm up with breakfast

Starting your day with a hot breakfast within your first waking hour not only gives your metabolism a jumpstart but also helps to keep your hunger levels in check throughout the day. A warm, nourishing meal in the morning can help to keep you satisfied and energized, preventing the urge to engage in mindless snacking throughout the day.

Keep hunger at bay

Allowing yourself to become famished can lead to impulsive, mindless eating. Preventing extreme hunger by grazing on small, healthy snacks every three to four hours can help you maintain your mental focus and make more conscious food choices. By keeping your hunger in check, you’re less likely to indulge in unhealthy, calorie-laden choices due to extreme cravings or low energy levels.

Slow it down

Putting down your knife and fork between bites is a simple but powerful strategy for slowing your eating pace. When we eat quickly, our brains don’t have the chance to fully process what we’re consuming, leading to the risk of overindulging. By slowing down, you give your brain a chance to recognize your body’s fullness signals, reducing the likelihood of accidental overeating.

Be mindful and present

In addition to incorporating these helpful tactics into your daily routine, it’s crucial to practice overall mindfulness when it comes to meals. Make an effort to be present and actively engaged with your food, sitting down at a table for your meals without distractions like television or your phone. By focusing solely on your meal, you’ll be more in tune with the sensory experience of eating and better able to recognize when you’re full.

Practice portion control

When it comes to weight loss, portion control is key. Serving your meals on smaller plates can help you to avoid overeating and keep your portions in check. Additionally, when dining out, consider sharing an entrée with a friend or ordering a half portion. This practice not only helps to prevent overeating but also saves money and reduces food waste.

Keep a food diary

Tracking what you eat can be very enlightening, highlighting areas where you may be prone to mindless eating or consuming more calories than you realize. Keeping a food diary can help you take responsibility for your eating habits, allowing you to make necessary changes and monitor your progress over time.

By implementing these simple steps to address mindless eating, you can set yourself on the path to long-term weight loss and bolster your overall health. Embracing more conscious eating habits can be a transformative experience for your mind and body – making you not only leaner but more in tune with your body’s nutritional needs and hunger cues.