Break your hunger habit: Why we eat without being hungry and how to stop

You come home after a regular day at work and instantly head to the kitchen to grab something to eat. You weren’t even hungry, and neither the food you ate was your dinner meal. You ate it anyway. Out of habit, maybe?

For many, eating out of habit may look like devouring a generous quantity of snacks after dinner, or the urge to eat something now and then.

For others, the mere sight of food can lure them into eating it even before they know it. Think of gorging on chips just because you had a packet lying at home. Or, enjoying a plate of pani puri only because you were passing by your favourite chaat vendor.

Stress and boredom turn triggers and lead some people to grab something to eat.

This habit of eating even when you are not actually hungry can put your health at risk. Many fall for this mindless way of eating because of different reasons. But the good part is, it can be controlled.

Why do we eat when we are not even hungry?

The concept of eating out of habit and boredom is influenced by various psychological and environmental factors.

“The body sends signals to the brain by the hormones that the stomach is empty and hence we eat food, but eating when one is not hungry is ‘hunger habit’ which is developed over time,” explains Ritika Samaddar, regional head, nutrition and dietetics, Max Super Speciality Hospital, Saket, New Delhi.

“It can occur for various reasons. For instance, someone may develop a habit of snacking every 2-3 hours, even when not hungry, such as eating a snack post-dinner, which can become routine. Similarly, when the body experiences pain, food can serve as a distraction from the discomfort. Additionally, stress, boredom, loneliness, or negative thoughts can all trigger feelings of hunger,” says the nutritionist.

Nutritionist Deepti Khatuja further explains that when one feels stressed or emotional, a hormone called ghrelin (also known as hunger hormone) is produced. It results in hunger pangs and more eating. 

Impact on health

The harmless-looking habit of mindless eating, of which you are probably not even aware, can become the reason for serious ailments.

“This hunger habit results in excess eating which is normally not measured or counted for calorie intake. It often involves consuming mostly junk foods, such as sweets or fried items, which are high in calories and can lead to overweight or obesity problems,” says Deepti Khatuja, chief clinical nutritionist at Fortis Memorial Research Institute, Gurugram.

“Overweight or obesity is the main cause of various degenerative diseases like diabetes, hypertension, cardiovascular diseases, and also certain types of cancers,” the nutritionist adds.

According to the experts, eating out of habit and not because of hunger is also a reason behind the increase in childhood obesity and incidences of diabetes and hypertension at a very young age. “This is decreasing the quality of life and increasing the cost of living,” Khatuja adds.

With a mindful approach towards food and health, you can control your urges to eat when you are not hungry.

The first among the many things you can do to control your hunger habit is to acknowledge it. Being aware of how it is affecting you and identifying the triggers is important.

Below mentioned are some ways as suggested by Dr Chandrima Misra Mukherjee, a clinical psychologist at Artemis Hospital, Gurugram, to control eating when not hungry:

• Eat only when you are genuinely hungry. To understand that, you can take a moment and ask yourself, ‘Why am I eating?’ Simply posing this question can enable one to connect with their body and inquire: ‘Am I genuinely hungry at this moment? What is motivating me to reach for this food? Is it stress, loneliness, fatigue, or boredom, or is it a physical indication such as a rumbling stomach indicating hunger?’
• Establish regular meal times and stick to them to reduce the possibility of mindless snacking.
• Plan nutritious meals and snacks to avoid impulsive eating choices (Pro tip: Ensure enough intake of protein and fibre, for they keep you full for longer).
• Engage in activities that keep you busy and away from boredom or emotional eating triggers, like exercise, hobbies, or socialising.
• Keep tempting snacks away to reduce the temptation to eat them when bored.
• Find healthy ways to cope with stress and emotional triggers, like meditation, deep breathing exercises, or journaling.
• Drink water throughout the day to stay hydrated. Sometimes it seems like you are hungry, but you’re actually thirsty.

“When you know you are eating despite not being hungry, replacing the junk meal with low calories, high protein natural snacks can be helpful to maintain positive health,” says Deepti Khatuja.

Nutritionist Ritika Samaddas also suggests controlling emotions by getting enough sleep, deep breathing, indulging in more physical activity, and taking up a hobby in order to control the hunger habit.

Since psychological factors also drive this eating behaviour, one may also need to talk to a counsellor to overcome the hunger habit.

Next time you grab something to eat, take a moment to ask yourself if you are actually hungry!