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Things to do instead of eating and when to use them as an intuitive eater

Do you find yourself wanting something to eat even when you feel full? If so, you might be wanting something else to do instead of eating more food. 

While I practice intuitive eating and give myself full permission to eat food whenever I want, it doesn’t mean I always eat even when something sounds good. Remember just because intuitive eating gives full permission to eat anything, doesn’t mean you have to eat everything.

Keep reading for a few ideas of things to do instead of eating and when it’s a good idea to do so.  

When to find something else to do instead of eating

If you’re truly hungry, just eat some food. Your body is telling you that you need nourishment.

But sometimes you may be experiencing a non-physical type of hunger. And when this happens, choosing to eat may not feel like the aligned choice.

I do want to mention it’s not wrong to decide to eat for non-physical hunger, there can be times when we want to, like choosing to have some birthday cake when we aren’t really hungry and any number of reasons. This post is just to give some ideas of things you could do instead of eating for the times you don’t want to eat. 

When I was learning intuitive eating, one of the challenging adjustments for me was learning the times I was experiencing emotional hunger and I didn’t actually want to eat. 

These tips are some of the ones I used when I could eat but didn’t actually want to. 

Things to do when eating isn’t the aligned choice

Here are some things you could try doing when you have a craving but don’t want to eat. (Again, if it’s true physical hunger it’s best just to eat some food.) 

Ask yourself “what am I looking for in this moment?

This became my favorite question when I was having an emotional eating craving, and wasn’t truly hungry. By asking what I was truly looking for in that moment I was able to narrow in on what would help me the most in that moment. 

If I was feeling stressed from work, I could deal with that emotion directly. When looking for comfort, I tried some of the other techniques below. 

When I was bored, I’d find something more entertaining to do. And when I was tired, I was able to make peace with being tired until I could get some sleep instead of eating sugary snacks like I had been doing. 

Journal

If you’re an overthinker like me, I’ve found journaling to be the most helpful thing to do. When my mind was busy thinking and going in circles. I found writing it all done helped me stop overthinking. 

And you could use journal prompts to help with challenging food beliefs to work on your relationship with food and your food freedom journey.

Meditation

Meditation can be a great way to clear your mind and connect more deeply with your body. Making it a nice option for something to do instead of eating when you’re not physically hungry. 

Walk

Going for a walk can be a great way to work through emotions and clear your head during an emotional hunger craving. 

Any hobby you enjoy

Sometimes when people have a craving when they aren’t hungry, they’re really seeking fulfillment. I’ve heard from many people that when they don’t feel fulfilled in their life or work, they’ll end up wanting more food to feel full. 

In this case, finding a hobby you enjoy can help fill that area of your life and build fulfillment. 

Call or go out and meet a friend

Building the emotional connections in your life with friends, family, and loved ones can be just what you need sometimes. 

Do something productive

Sometimes all you need to feel better is doing something productive to bring that sense of accomplishment. I’m always surprised by how getting something done around the house that I’ve been putting off can make me feel better. 

Final thoughts

There’s nothing wrong with just eating to fulfill cravings, whether it comes from physical hunger, emotional eating craving, or just because eating that food sounds good.

But I know from experience that even when something sounds good to eat, I know I don’t actually want to eat. I hope these ideas for things to do instead of eating helps you and let me know what you like to do in the comments.

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