5 Tips to Help Curb Mindless Eating

Do you find yourself nibbling on a bag of pretzels as you stare at a computer screen for hours? When you're sitting on your couch watching TV, do you get to the bottom of that popcorn bowl before the movie is halfway through? If you're bored, anxious, stressed, or even happy, you may be using food as a distraction without realizing it. And if you're not careful, mindless eating can derail your diet and lead to weight gain.

It's important to enjoy three well-balanced meals — and at least two snacks (see Slide 3) — daily to help curb hunger, regulate your metabolism, and stay energized. Having a low energy level can cause you to fill up on sugary, empty-calorie foods for a quick boost. You can help prevent mindless eating by making sure you get nutritious meals that include lean protein, fiber-rich vegetables, whole grains (Phase 2), low-fat dairy, and some healthy unsaturated fats like extra-virgin olive oil, canola oil, nuts, or avocados. Eating a wide variety of wholesome foods throughout the day will help stabilize your blood-sugar levels and keep you satisfied.

Enjoying a fiber- and protein-rich snack midmorning and midafternoon and after dinner if need be will help keep you satisfied and prevent hunger, so you won't be tempted to hit up the fridge or vending machine for a quick fix. On Phase 1, enjoy veggie sticks with a 2-ounce serving of hummus, hard-boiled eggs, or a reduced-fat cheese stick with a handful of nuts. You can create your own nut mix by seasoning a variety of nuts with your choice of spices like cumin, cayenne, or paprika. On Phase 2, enjoy whole-wheat crackers and reduced-fat cheese; nonfat plain Greek yogurt and fresh fruit; or baked whole-wheat pita chips and a South Beach Diet-friendly dip. Our new line of South Beach Diet 100-Calorie Snack Bars, Protein Fit Cereal Bars, and Sweet Delights — dark-chocolate-covered soynuts and sunflower seeds — are also good choices when you're snacking on the go.

Mindless eating—and weight gain—go hand in hand with not sitting down at a dining table to enjoy and savor your food. If you're used to eating your meals in front of the TV or while you're running around, you take the risk of overeating. And this is true for your kids as well. A study reported in the Archives of Pediatrics & Adolescent Medicine found that each additional hour of TV watched by children was associated with 167 more calories consumed. Make the most of your dining table and make a point to sit down and enjoy your meals alone or with family or friends. Set the table with the proper utensils and serve the food in attractive dishes. This will signify that mealtime is an important event in everyone's day.

Since people often mindlessly eat to help pass the time, taking the "out of sight, out of mind" approach is another effective tactic to help kick this bad habit. If there isn't any unhealthy food around, you're less likely to reach for it when you're feeling bored. Sometimes, all it takes is a moment of clarity to realize that you aren't actually hungry and don't need to eat anything at that moment.

If you have a stressful schedule and find yourself mindlessly eating to relax at the office, get up from your desk and take an exercise break instead. Stress is often a trigger for snacking without thinking, and the best way to combat it is to get up and move. Take short breaks throughout the day to go for a quick walk, even if it's just down the hall or lift some hand weights, or do some leg raises. Doing so will help you unwind, distract you from thinking about food, and ultimately, keep your diet on track.