When the urge to eat arises, factors other than hunger may be at play. Identifying your true needs and responding to them can keep you from eating just to eat.

Eating when we’re not hungry can sometimes lead to physical or emotional discomfort. So why do we do it?

Often, we reach for food to address a different need that our mind or body craves. By meeting our actual needs with things other than food, we can avoid overindulging and turn mindless eating habits into mindful eating practices.

Why am I always eating?

Studies show that our eating habits are often tied to our emotions. This connection can lead us to keep snacking in a variety of situations when we don’t have an appetite. We may eat due to:

• stress
• boredom
• nervousness
• tiredness
• cravings
• grief
• comfort
• habit
• thirst

Environmental or social factors can also be at play. Perhaps you feel obliged to take a slice of cake every time co-workers celebrate a promotion or birthday in the break room.

Or, it could be food insecurity — a lack of consistent access to groceries. According to the USDA, an estimated 44 million people (including 1 in 5 children) in the United States have food insecurity. Anxiety over one’s next meal can continue throughout one’s life, even when one is no longer food insecure. Signs of food insecurity include:

• eating when not hungry
• always asking about food and not being choosy about what’s offered (in kids)
• eating less (in adults)
• skipping meals (in adults)
• feeling hungry but not eating with others for fear of not having enough money for food

A Medical Explanation?

In some cases, medical or mental health conditions may be the cause of mindless eating. Often there is a biochemical reason why we are craving foods- especially sweets. One big reason is that our food supply is packed with chemicals that interfere with our brain chemistry and cause cravings. Remember that the food industry wants us to continue eating- that’s how they make money! In addition, when we have successfully lost weight, the body tries to fight the weight loss, creating the desire to eat to get the weight back to baseline (this is called the Set Point Thery). Possible conditions include:

• chemicals in the food- especially, ultra-processed foods and artificial sweeteners
• weight loss (body aiming to get back to the Set Point weight)
• depression
• premenstrual dysphoric disorder (PMDD)
• anxiety disorders/chronic stress
• poor sleep
• hormonal changes (puberty, pregnancy, perimenopause)
• due to bodily transitions or medications
• specific vitamin or nutrient deficiencies

An eating disorder — such as binge eating or pica— could also be affecting your habits and relationship with food- but can be treated with medication and psychotherapy. We’ll take a deeper look at how these conditions can affect you and discuss resources for support.

How do I stop the urge to eat even when I’m not hungry?

If you find yourself asking, “How do I stop eating food just because it’s there?” These six tips could be useful.

1. Find your True Hunger

While it’s OK to reach for a snack at times, consider that you may be reaching for the wrong thing.

Maybe you’re looking to ease stress, or maybe you’re simply bored and looking to pass the time. Identifying where your true hunger lies can help you shift your focus from eating to addressing your underlying need — without reaching for the nearest snack.

I like to use what I call the “apple test.” I ask myself, “am I hungry for an apple or do I just want to put something in my mouth to make me feel better?” If I am hungry, I will select a nutritious snack. If I am not hungry, I try to figure out why I am looking for snacks and address the issue. Being mindful about why we eat is critical. Remember that chemicals in ultra-processed foods make us crave more food, leading to more snacking- it can be a vicious cycle!

2. Feed your True Hunger

Now that you know what you’re actually hungry for, it’s time to consider how to satisfy your need.

Or you may be dehydrated. Grab a tall glass of water and see if that helps before eating.

Or maybe you skipped a meal. Make sure not to miss meals, which cause cravings, feelings of deprivation, and the psychological and physiological desire to eat more.

If you’re craving comfort, you could snuggle up with your coziest blanket. Or if stress is weighing you down, you can engage in a relaxing activity, like yoga, listening to music, meditation. Make sure to turn off the screen to block out food advertising, stress, and mindless eating.

3. Talk to the Food

This one may sound somewhat silly, but hear us out.

If you know you need something other than food, try talking to your food rather than eating it. You can focus on what you truly need and directly ask the food you’re about to eat if it can fulfill it.

If you feel the answer is no, consider reaching for something else.

4. Remind Yourself Urges Come and Go, but the Effects of Overindulgence Last

Cravings are natural. While it’s OK to treat yourself occasionally, taking a moment before you indulge can sometimes allow the craving to pass. If it remains, consider how you might feel after you eat.

You may experience:

• indigestion
• heartburn
• bloating
• stomach aches or cramps
• insomnia
• disappointment
• regret

In these moments, remember to be kind to yourself and give yourself grace as there may be many reasons why you are craving to eat. Give yourself helpful, positive reminders rather than reprimands. Listening to an affirmation app may help.

5. Stall for Time

Sometimes, you just don’t have time in the moment to examine what’s really going on — and that’s OK!

Rather than caving in to your cravings, you could acknowledge that you’re not actually hungry and give yourself space to address your true hunger at a later time.

If the urge doesn’t pass, looking for ways to buy some time may help. Seek distractions (talking to a friend, playing with your pet, going for a walk), take a breath, or reach for a glass of water.

6. Get Help

Those living with disordered eating and/or an eating disorder may experience an unhealthy relationship with food and eating, leading to weight gain and other associated medical conditions. Often, there is a biochemical reason for these feelings, and there are now medications and therapies to help- so looking for help can be life-altering and lifesaving!

Unhealthy eating, disordered eating, or eating nonfood items are all possible symptoms of eating disorders, such as:

• Disordered Eating. An irregular eating schedule or skipping meals to attempt to lose weight? Food deprivation can lead to cravings and increased snacking. Speak with your doctor about your concerns and ask for a referral to a mental health specialist or a weight loss physician.
• Binge Eating Disorder. This is the most common eating disorder. A person eats a large quantity of food in a short time span, which often occurs by themselves, followed by feelings of shame, anxiety, disappointment, or embarrassment. Binge eating disorder can be treated by psychological therapy and/or by medication from a weight loss or eating disorders physician.
• Pica. People living with pica regularly eat nonfood items, such as ice, soap, dirt, hair, sand, or glue. This may be a sign of low iron levels in the body and should be checked by your doctor.
• Other Eating Disorders. It can involve chewing and spitting out food without actually swallowing or irregular eating patterns/missing meals to lose weight.

There are many resources available to provide support. Consider reaching out to:

• Your PCP. If they do not take care of this issue, ask for a referral to a weight loss doctor
• Registered dietitians, whom you can find through community programs or your medical benefits
• Mental health professionals who specialize in eating dysregulation and disorders (PsychologyToday.com)
• The National Eating Disorder Association
• Support groups and services, like National Association of Anorexia Nervosa or Overeaters Anonymous

Let’s Recap

It’s natural to reach for food to satisfy our non-hunger needs. Boredom, stress, and even certain medical conditions can all contribute to mindless eating.

We can discover what we’re truly craving by identifying what our body or mind really wants. Step back and consider the different physical or mental health conditions that may be contributing to the snackings. If you are unable to make changes on your own, realize that getting help from a weight loss specialist is not a failure, but rather an opportunity to seek out answers and treatment.

Article modified from an article on PsychCentral.com (October 2021)