Being stuck at home certainly has its benefits, like getting away with wearing your pajamas all day and not having to worry about how your hair looks. But if you’re prone to overeating, the easy access to food around the clock can wreak havoc on your waistline.

I know all too well the feeling of staring at a pile of empty snack wrappers and feeling like an utter failure. Whether you call it stress eating, comfort eating, or emotional overeating, it’s something far too many of us are familiar with.

Here’s a look at how to stop overeating even when a kitchen full of food is always a few steps away tempting you.

1. Be mindful when you eat

Yes, mindfulness is a bit of a buzzword right now, but there’s genuine wisdom behind the idea of being mindful while you eat.

Our world is full of distractions, and when you’re not paying attention to what you’re eating, it’s all too easy to overdo it.

I know it might be a mindless act to grab some snacks and chill out in front of the TV while you’re watching your favorite show (Friends, in my case), but breaking this habit can really help you control your eating.

The same goes for the phone. I suggest setting your phone in airplane mode at mealtimes. How can you focus on your food if you’re getting pings for new messages every 2 minutes? Those work emails and social media notifications can wait.

Our brains are wired in a way that makes them absolutely LOVE getting new information, which is why it’s so hard to resist checking when those pings come in.

I know I always end up giving in and checking, which is why I finally decided to use airplane mode. It was a bit nerve-wracking at first, but guess what? Nothing world-ending has ever happened online between the time I start a meal and the time I finish it!

With distractions out of the way, being mindful will come a lot easier. Make a point of savoring every bite of your meal. Make note of its texture, taste and temperature. Appreciate the food in front of you and all the time that was spent growing, harvesting, and cooking it.

2. Watch your portion sizes

Yes, I know. I made this advice sound obvious with that heading, but hear me out.

When you’re serving a meal, do you fill up your whole plate with food?

It’s okay if you answered yes. We all do it. It’s human nature.

But the next time you eat, why not try putting a little less food on your plate? If you eat it all – and don’t feel bad if you do! – wait a few minutes and ask yourself if you really need more food. If you do, by all means get more, but don’t overfill your plate from the start.

Like many kids, my parents often encouraged me to eat everything on my plate – and they might have gotten mad once or twice if I didn’t finish my vegetables! We’re essentially conditioned from a very early age to eat everything on our plates, and that’s something that is very, very hard to undo as we get older. Putting less on our plates to begin with can help a lot.

Plus, keep in mind that your brain won’t immediately register the fact that your stomach is full.

Hormones like leptin need about 20 minutes to tell your brain that you’re satisfied, so give it time to deliver this super-important message.

3. Keep stress to a minimum, both internally and externally

Minimizing stress is a lot easier said than done, I know, but you can take a few actionable steps to at least minimize your stress starting today. You can have a ritual, or a list of things that can help keep your stress at bay, whether it’s a few minutes of quiet reflection with your eyes closed or a couple of yoga poses.

There are also a few things you can do during your meals. First, avoid hot topics while you’re eating. I don’t think I need to elaborate on that one!

Also, don’t feel guilty about saying “no” when someone offers you food and you’re not hungry. I know some people express their love by cooking for others and might take offense when you turn down their food because you’re full. Instead of eating just to be polite, ask to take a piece home for later. That way, everyone is happy!

4. Don’t let yourself get bored

I’ve saved the best advice for last.

If you’re truly hungry, you should eat, but don’t eat just to kill time.

Instead, make a list of things you can do when you’re bored. If all you can think of is “bake cookies” and “have a snack”, here’s some inspiration from my own list.

Read a good book, whether you want to get lost in a novel or learn something new with nonfiction.

Call a friend. Sometimes feeling lonely or out of touch with others can lead to boredom and isolation, especially if you’re a stay-at-home mom or you work from home. Call up a friend or close relative and catch up. I like calling my grandma because she’s always available to talk without being distracted. God bless her!

Go take a walk in nature. The fresh air will refresh and invigorate you, and the movement will naturally boost your mood.

Listen to uplifting music like K-love while doing something productive, whether it’s tidying up the house, organizing that overflowing junk drawer, or simply dancing in your living room.

Write in a journal to help process your thoughts and feelings.

Read the bible. If you want to follow sermons on Facebook for free, head to my church’s page at Calvary Baptist Church of Buckhannon, WV and follow one of Pastor Mike’s Sunday sermons or bible studies. This allows you to occupy your mind while getting some spiritual refreshment. In fact, working on your relationship with God is a good idea even if you’re not bored. After all, if your spirit and soul are full of God’s word, you’ll be less likely to turn to food to fill some sort of void (unless it’s an eating disorder – more on that below).

Watch an interesting documentary on Netflix. If you’re looking for something health-related, I recommend The Game Changers, What the Health, and Cowspiracy. If you could use a good, stitch-inducing laugh, why not stream an episode or two of Friends? It’s a classic!

Learn something new. If there’s a topic you want to learn more about or a language you’ve always wanted to speak, head over to YouTube and track down some how-to videos.

When is binge eating a problem?

Of course, I do want to point out that stress or comfort eating isn’t the same thing as binge eating. You might see a lot of people joking about how they “binged” on chips or pizza while watching TV, but true binge eating is an actual eating disorder that can benefit greatly from professional help, especially a psychotherapist specializing in eating disorders.

Cognitive behavioral therapy can be really helpful with this type of issue. As someone with a history of binge eating disorder, I know firsthand how important it to seek help. My psychotherapist has been instrumental in guiding me through my ongoing journey to recovery; her site is at http://waterlilycentre.com/

Remember what’s important

For me, having the right mindset really helps build a healthy relationship with food.

Food was created by God to serve a purpose, to nourish our body and help us function to the best of our ability. I like to remind myself of this when the temptation to overeat strikes.

Some days it works. Some days it doesn’t. But the best we can do is take it one day at a time. If you do overeat one day, don’t be too hard on yourself. Tomorrow is another day, so treat yourself with kindness and keep looking forward!

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”

— 1 CORINTHIANS 6:19-20

How Not to Overeat When You’re Stuck at Home