Health Tips

From tips on how to lose weight effectively to ways to combat boredom eating, this collection of informative articles covers a wide range of health topics that matter to real people, like you.

5 Ways to Stop Your Boredom Eating Habit

How to stop boredom eating when cravings strike and will power is low. Break this harmful habit and learn how to avoid boredom eating with five simple tips.


It is a common sequence of events: You are bored in front of the television, walk into the kitchen, realize you are not even hungry, but still continue to find something to munch on. Eating of boredom can not only be a habit, but one that contributes to poor health. Break the sequence with these five ways to stop your boredom eating habit.

How to Stop Boredom Eating when Cravings Strike

1. Drink a Glass of Water

Dehydration and thirst can easily be mistaken for hunger. Instead of reaching for a bag of chips, pour a glass of water. After it has been consumed, reevaluate your hunger scale.

2. Plate Your Food

When it comes to boredom eating, the mind may be running aimlessly. To get a better grip on food intake, seeing your food in better context may get your brain back on track. 

Additionally, plating food will help reduce mindlessly reaching into a bag of chips on a continuous measure.

3. Take a Walk

Instead of taking in unwanted calories, burn some off! A brisk or leisurely walk will not only distract you from snacks, but scorch off some calories and lead numerous proven health benefits

Walking with someone can further sidetrack you from boredom eating and may even lead to miles of steps and good conversation.

4. Read Your Favorite Book

Let your mind drift away in your favorite read. The focus will be on getting lost into the story rather than fixating on a perceived food craving. Other mind stimulating activities include drawing, coloring, and puzzles.

5. Chew on Gum

Keep a pack of gum in the kitchen or areas you often find yourself. If you tend to snack while watching television, gum would be notable in the living room. 

Ultimately, popping in a piece of gum can help distract the desire to chew and snack on other foods.

But If You Are to Eat...

Sometimes hunger really does strike and takes despite taking the steps to stop boredom eating. If stomach growls take predominance, munch on a healthy snack, including the following: 

Carrots and Hummus

Wanting a little crunch without packing on calories? Chips are generally empty calories, meaning they bulk up calories without benefiting nutrients. Carrots and hummus provide ample amounts of nutrients and healthy fats while keeping calories in check.


Screen time typically raises the chance for boredom eating. However, family movie night does not have to fully void traditional snacks. Skip the added butter and oils for guilt-free, light popcorn. Sprinkle with taco seasoning, a ranch packet, or cinnamon to spice up the flavor.

Mixed Nuts

If craving crunch and a little salt, look no further. Nuts offer natural fats that are appreciated by the body. Since nuts are calorically dense, try sticking to a small handful rather than a large snack cup.

Cheese Sticks

Unlike most snack foods that pack on calories without offering nutrients, cheese supplies protein, healthy fat, and calcium. The nutritional totality of a cheese stick allows for satiation. Pair with whole grain crackers or cucumbers if desiring a little added crunch!

Celery and Peanut Butter

Crunchy celery and natural peanut butter is a low-carb snack option that offers healthy fats rather than added oils in most convenience foods. The combination of the two will keep you satisfied until the next meal arrives. When choosing nut butter, stay clear of any unwanted ingredients such as added sugar and palm oil.

Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on February 27, 2019.


Follow @bistroMD

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   
Dr Phil
Lifetime Network
The Biggest Loser
The Doctors