Coping Skills - Eat Wisely
Sometimes, we eat because we think we have to, the clock shows a certain time, or because others are eating. Eat only until you are satisfied or full, and not too full. Here are some tips on managing your hunger (PDF). Use the hunger scales (PDF) to determine how hungry you are.
If you feel tempted, yell stop! (either aloud or silently to yourself); take 5 slow, deep breaths and relax; list 3 bad things that are likely to happen if you give in to your impulse; and quickly think of something else to do.
We often eat when we are bored. Deal with boredom (PDF) by getting active and occupying your mind with something other than food.
There are lots of things you can do to control your urges to overeat (PDF). Try putting something in your mouth like gum, mint, toothpick, straw, cinnamon stick, etc.
MOVE!® Weight Management Program Handouts (PDF)
Hungry all the Time (PDF)
Hunger and Fullness (PDF)
Dealing with Boredom (PDF)
Control Yourself! (PDF)
Reviewed/Updated Date: January 2012
Clinical Advisory Board Sponsor: Dr. Linda Kinsinger
Clinical Subject Matter Experts: Dr. Kenneth R. Jones, Lynn A. Novorska
Patient Education Subject Matter Expert: Dr. Rose Mary Pries