Mindless Eating is consuming food without paying attention to hunger cues or to the amounts of food being eaten; 

It can include eating out of habit, boredom or in response to external cues such as advertisements, stress or in social situations;

For women over age 40 this can have an impact on your ability to lose fat as it can push you out of your calorie deficit for fat loss. 

Increasing awareness of your intake is essential to reduce mindless eating. You may find these steps helpful! 

Be mindful- and intentional! Pay attention to your hunger & fullness cues; Eat slowly & savor your food; limit distractions while eating. Focus on the textures, tastes & smells of your food. SIT DOWN while eating.

Keep a food journal; Bite it, write it; 

Plan meals & snacks; Keep the focus on nutrient-dense foods- when these foods make up the majority of your meals it makes it easier to reduce the nibbling on not so healthy options. 

Practice portion control- use smaller plates & bowls; measure out servings; Plate your food including meals & snacks; this helps to increase awareness of amounts & can help you feel more satisfied; 

Identify triggers or external cues that push you towards food; 

Take note of evening snacking & determine if it is habitual or due to true hunger.

Stay hydrated! Get adequate sleep; Protein up! Move your body!

Fat loss requires creating a calorie deficit & over-consuming calories - can halt your efforts.  Reduce mindless eating to improve your fat loss efforts!

Casey Young is a Registered Dietitian & Certified Personal Trainer. She offers virtual nutrition coaching & a virtual fitness platform. You can find more details on her services with the link here: inspirehw.com;