6 tips on how to overcome boredom hunger and avoid overeating forbidden foods
How to overcome the urge to eat from boredom (Illustrative photo: freepik.com)
In the modern world, where stress is a part of daily life and access to processed food is incredibly easy, many people face what is known as hedonic hunger. This desire to eat is not driven by physiological needs but as a reaction to psychological exhaustion or a craving for positive emotions.
Ukrainian nutritionist Oleh Shvets shares how to overcome hunger from boredom and avoid overeating unhealthy foods.
Hedonic hunger: What it is and how it affects us
Often, after a long day, a person rewards themselves with tasty but unhealthy foods - sweets, fried items, or foods high in fats and carbohydrates. These foods cause a short-term energy spike that quickly fades, leaving a sense of fatigue and guilt.
In January 2024, a Turkish study found that people with high levels of hedonic hunger often have low self-esteem and are prone to self-criticism. Constantly rewarding oneself with food can not only lead to weight gain but also worsen psychological well-being due to the loss of control over one’s behavior.
How to fight hedonic hunger
One way to tackle this problem is through mindful eating. It helps focus on food choices and their impact on emotional well-being. Here are the main recommendations:
- Slow down the pace of eating. Eat slowly, chewing each bite thoroughly.
- Eliminate distractions. Avoid eating while watching TV, using your phone, or engaging with other noise sources.
- Pay attention to body signals. Eat only until you feel physically satisfied, not until you’re overly full.
- Distinguish between hunger and emotional cravings. Are you truly hungry, or are you simply seeking a way to relieve stress?
- Appreciate the food. Enjoy the taste, texture, and aroma of the dishes.
- Notice the impact of food on your mood. What emotions do you experience after eating?
Scientific evidence supports the effectiveness of mindful eating
Research shows that mindful eating can be just as effective in achieving a healthy weight as traditional weight loss programs. A meta-analysis of 10 studies revealed that it not only helps reduce weight but also maintains long-term weight stability.
When should you seek help from a psychologist
If managing hedonic hunger on your own is difficult, experts recommend consulting a psychologist who specializes in emotional eating. They can help identify the underlying causes of the behavior and break unhealthy habits.
Hedonic hunger is not only a nutrition issue but also a matter of psychological well-being. A mindful approach to food can be a step toward a healthier and more balanced life.
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
