Can’t Stop Eating? – 4 Ways to Curb Your Hunger

Research shows that as many of half the average American’s calories come from food that they eat out of habit or because they are bored.

Since cutting your average caloric intake in half can have a huge impact on your quest to lose weight, here are four ways you can reduce the amount of food that you eat when you don’t need it.

Stop Pleasing Others

One study, conducted at Case Western Reserve University revealed that people who identified themselves as “people pleasers” were found to eat more in social situations than others.

When these college students were eating with just one other student, those who were more concerned about making the other person feel comfortable ate a considerable higher number of M&Ms than those who were less concerned.

The study concluded that women, and some men, tend to mimic each other’s eating habits, meaning that they eat more for the other person, rather than to get full and be satisfied.

So the next time you’re in a social situation, try to listen to the cues that your own body sends, rather than picking up the fork every time your neighbor does.

Eat More Fiber

If all you’re eating each day is refined flour and sugar, you’re going to be hungry constantly because white flour moves quickly through your system and sugar causes insulin spikes.
Try to find snacks that are higher in fiber that will absorb the water in your digestive system, making you feel fuller on fewer calories. Fruits and vegetables are also great sources of fiber, as well as many other vitamins and minerals.

Plus, fiber isn’t digestible so it adds bulk to your food without adding any calories to your waistline, a win-win weight loss situation!

Choose Your Friends

Like it or not, the people you hang out around has a huge impact on how much weight you gain. Research shows that if you hang out around people who are eating poorly and gaining weight, you are 57% more likely to do so yourself.

“Consciously or unconsciously, people look to others when deciding what and how much to eat, and how much weight is too much,” says Dr. James Fowler, professor at the University of California at San Diego.

You may hate that skinny friend for making you look heavier in comparison, but that skinny friend could be helping you make good decisions in the long run.

Keep Busy

Have you ever had a really busy day and got home, realizing that you didn’t eat lunch? Or, on the other hand, have you ever been watching TV and not realized that you ate the whole bag of chips until your hand hit the bottom of the bag?

Research shows that we’re most likely to eat when we’re in the middle of two things, waiting for something or lacking in stimulation. This means that if you keep active and alert, you’re less likely to eat when you’re not hungry.

To fight the boredom factor, always try to keep a book on hand to entertain your mind when you’re waiting for the subway or keep food away from you when you know you’re about to have some down time.