Returning home after a typical day’s work, you instinctively make your way to the kitchen, not necessarily craving a meal and certainly not for dinner. Yet, you find yourself indulging in a snack. Perhaps out of habit? For many, this habit manifests in various forms – whether it’s consuming a generous portion of snacks post-dinner or feeling the urge to munch on something intermittently.

The mere presence of food can sometimes be irresistible, leading to spontaneous eating. Consider the temptation of devouring chips simply because there’s a packet lying around or relishing pani puri just because you happen to pass by your favorite chaat vendor. Stress and boredom often act as triggers, compelling individuals to reach for food.

However innocuous it may seem, this habit of eating without genuine hunger can jeopardize one’s health. Many succumb to this mindless eating pattern for various reasons, yet there is hope for control. But why do we eat when our bodies aren’t truly hungry? The concept of eating out of habit or boredom is influenced by a myriad of psychological and environmental factors. “The body sends signals to the brain through hormones signaling hunger, but eating when not truly hungry is a ‘hunger habit’ that develops over time,” explains Ritika Samaddar, regional head of nutrition and dietetics at Max Super Speciality Hospital, Saket, New Delhi.

This behavior can arise for multiple reasons. For instance, one may develop a routine of snacking every few hours, even in the absence of hunger, such as indulging in a post-dinner snack. Similarly, food can serve as a distraction from pain, or emotional triggers like stress, loneliness, or negative thoughts can stimulate feelings of hunger, notes a nutritionist.

Deepti Khatuja, a nutritionist, further elucidates that stress or emotional states trigger the production of ghrelin, also known as the hunger hormone, leading to increased appetite. The seemingly harmless habit of mindless eating, often done without awareness, can pave the way for serious health issues. “This habit results in excess calorie intake, often involving consumption of high-calorie junk foods, leading to overweight or obesity problems,” warns Deepti Khatuja, chief clinical nutritionist at Fortis Memorial Research Institute, Gurugram.

Obesity, in turn, is a major contributor to various degenerative diseases like diabetes, hypertension, cardiovascular diseases, and certain cancers. Eating out of habit, rather than genuine hunger, contributes to the rise in childhood obesity, diabetes, and hypertension, reducing quality of life and increasing healthcare costs. But there’s hope for control. By adopting a mindful approach to food and health, one can curb the urge to eat when not hungry. The first step is acknowledgment – recognizing how this habit affects you and identifying triggers.

Here are some strategies suggested by Dr. Chandrima Misra Mukherjee, a clinical psychologist at Artemis Hospital, Gurugram, to control eating when not hungry:

Eat only when genuinely hungry, questioning motivations behind eating and connecting with bodily signals.
Establish regular meal times to minimize mindless snacking.
Plan nutritious meals and snacks to avoid impulsive eating.
Engage in activities that deter boredom or emotional eating triggers.
Keep tempting snacks out of sight to reduce temptation.
Find healthy coping mechanisms for stress and emotions.
Stay hydrated with water throughout the day, as thirst can sometimes masquerade as hunger.

Replacing junk food with healthier alternatives and addressing emotional triggers through sleep, physical activity, and hobbies can aid in overcoming the hunger habit. Ultimately, a holistic approach, which may involve seeking counseling, can help regain control over eating habits. So, next time you reach for a snack, pause and ask yourself: Are you truly hungry?