Is it hunger….? Or just a craving?
Sometimes, we snack out of habit or boredom. If you identify that you may not be hungry, consider responding to that desire to grab a snack with a non-food answer. First, pause and think, “If I’m not hungry, what is driving this feeling right now?”. Here are a few responses to common drivers and responses you can experiment with:
Possible Craving Driver: Dehydration.
Solution: Hydrate!
- Drink something with zero calories, like water, herbal tea, flavored water, or seltzer water
- Focus on staying hydrated throughout the day, and see if your cravings and snacking habits decrease over time
Possible Craving Driver: Habit.
Solution: Keep your hands busy!
- Grab a project, coloring book, game, puzzle, brush your pet, brush your teeth, start or finish a small project, do your nails, learn to knit, etc.
Possible Craving Driver: Fatigue.
Solution: Go to bed!
- If you are prone to late night snacking, it may be driven by simple fatigue. Instead of fighting to stay alert with snacks, lean into an earlier bedtime routine.
- During the day, aim to get a few minutes of sunshine or bright light to boost energy and mood
- Movement also boosts energy – so go for a quick walk, complete your “Daily Muuv: Strive for Five” in your MuuvWell app, or dance to your favorite song
Possible Craving Driver: Stress.
Solution: Respond to stress with a non-food soother.
- Eating is a common reaction to stress. It’s a simple way to soothe ourselves. However, it doesn’t really help us to work through the stressor. What is a healthy way to help you work through stress in the moment? Try:
■ Take a few deep breaths, or try a 5 minute meditation video online (check out the Deep Breathing exercises in your “Daily Muuv: Strive for Five” program in the MuuvWell app)
■ Go for a walk
■ Dance to a song you love (or just listen)
■ Stretch for a few minutes (or complete your Daily Muuv: Strive for Five Stretch)
■ Complete a devotional, journal, reflection, or gratitude practice
■ Talk it through with someone
■ Cuddle with a pet or loved one
■ Focus on little healthy gifts you can give yourself – like going to bed on time, or packing healthy snacks for work tomorrow.
Food for Thought
Before eating, pause and ask: Am I physically hungry, or am I feeling something else? Simply checking in with your body can help you make intentional choices, and will continue to build awareness over time.
Written by: Stephanie Anklan, Registered Dietitian
