Tips to stop mindless eating:
1) Shop smarter. Always go grocery shopping on a full stomach so you're not easily persuaded to buy things out of hunger. Food shopping on a full stomach helps you stick to your list and keeps you on track of what you need and off track of impulse buys or craving buys. It's always better to stock up on proteins such as: cooked lean beef, pork, poultry, fish, buffalo, and other game, soy protein, textured vegetable protein, shell fish, and cheese, the good proteins your body needs. My favorite thing to always have in the house is cold cut deli turkey and canned tuna.
2) Portion control. Whenever you're at the dinner table or wherever you eat you want to stop eating when you feel almost full. Portion control is always a mental game. Grab a smaller plate when eating at home; it visibly looks like you grabbed a lot when you actually just grabbed the right amount. Don't display the food out on your dinner table, leave everything on the stove top so you have to get up for it if you want another helping. When going out to dinner at a restaurant eat half and pack up the rest to eat for lunch tomorrow.
3) Ask yourself. Am I eating this because I'm actually hungry or am I eating this because I'm bored and I want to? Go through these questions in your head because most of the time you eat just because you want to, not because you need to. Eat when you're hungry not for the hell of it.
4) Don't eat out of the bag, box, or carton. Always portion a snack on the go or before you sit down to watch TV. Grab/count out the recommended serving amount before you sit down. Don't sit down with the whole bag infront of you because in 10 minutes your hand is gonna hit the bottom of the bag.
5) Don't eat infront of the TV. As soon as you get bored watching TV you're going to "get hungry." Find something productive to do infront of the TV like simple floor exercises or a book to read during commericals or a game to play. If need be and its time to snack opt for something crunchy like carrots or celery.
6) Eat 5-6 meals daily. The more you eat throughout the day the less likely you are to over eat or go hungry and pig out on your next meal. Don't ever think just because you eat more means you're going to gain weight. You want to eat 5-6 small meals a day to boost metabolism and keep you full throughout the day.
7) Don't skip meals. I know things come up like work, doctor appointments, the kids soccer games, everyone has busy lives. But this is your life and you've set goals so don't skip meals because it was an inconvenience or you didn't have time. Studies show that people who always eat breakfast weigh less than those who skip breakfast. Breakfast is the most important meal of the day, it's the meal that gets your brain thinking and your body responding.
8). Late night snacking. When its late at night like 9:00pm or later you obviously get hungry. That doesn't mean eat the whole Ben & Jerry's pint, it means if you're actually hungry eat some grilled chicken or yogurt. If you're truly hungry you will eat anything therefore snack smarter when it comes to late at night.
9) Snack before dinner. That doesn't mean anything before dinner. Eating a small healthy snack while cooking dinner helps control your appetite a little more when you're ready to sit down at the dinner table. Have a meal bar or salad while you're cooking dinner if you're hungry.
10) Brush your teeth! Brushing your teeth after every meal helps you from snacking. Brush your teeth at home or pack a travel size toothbrush and toothpaste for the workplace after you eat. Would you really want to gnaw on some salty chips or coffee after having a minty fresh breath?