I’m an emotional eater. When I feel anxious or bored, I reach for something sweet. It’s a distraction that constantly needs feeding. After retirement, despite regular exercise, my belly expanded, and rolls appeared around my middle.
As a travel, food, and drinks writer, overeating is an occupational hazard. Tasting food is part of the job. After much frustration, I identified habits that needed to change: eating too much bread, high-calorie snacking during the afternoon and after dinner, overconsumption of sweets, and lack of portion control.
I adopted 8 behaviors to curb overeating while at home and while traveling. Every person is different. This is what worked for me:
#1: Limit Bread Consumption
Set a limit of two pieces of bread per day. I rarely eat bread for breakfast. My go‑to meal is yogurt and berries. At lunch, I’ll have a salad or a bagel with cheese, which keeps things simple without feeling restrictive.
#2: No Snacking After Meals
Cut out snacking after dinner and choose fruit for afternoon treats. If I do want something at night, I reach for low‑calorie options like homemade popcorn. It satisfies the urge to munch without turning into a full second meal.
#3: Cut Down on Treats
Eat sweets and savory snacks in moderation. Instead of cutting out treats completely, I focus on portion size. Two Hershey’s Kisses instead of five. A handful of almonds instead of a cup.
#4: Stick to Smaller Portions
Fill half your plate with salad and keep proteins to a reasonable minimum. I like salads with lots of color: greens, peppers, cucumbers, a few craisins, and a dressing I enjoy. For protein, I’ll eat half a chicken breast and save the rest for sandwiches or another meal.
#5: Use Beverages as Snacks
Prepare tea, low‑calorie hot chocolate, or other beverages as snacks. I learned this from my daughter, who lives in Scotland. A warm drink can be satisfying, especially when I’m not hungry but want something to mark a break in the day.
#6: Work Out with Weights
Strength training makes me feel challenged and tired in a good way. It’s less about burning calories and more about building a routine that supports how I want to feel in my body.
#7: Put The Scale Away
Weighing myself every day can set off emotional eating. Daily fluctuations can be discouraging and misleading. I’ve found that stepping back from the scale helps me focus on habits rather than numbers.
#8: Don’t Eat Unless You’re Hungry
Wait until you are hungry to eat. This sounds simple, but it’s surprisingly easy to forget, especially when travel disrupts your usual rhythms. Pausing to check in with actual hunger cues has made a noticeable difference.
One moment stands out. I was traveling last month, staying in a small hotel in Vietnam with a breakfast buffet that could tempt anyone into excess: warm pastries, cheeses, cured meats, fresh bread still steaming. A few years ago, I would have treated it like a challenge. But that morning, I paused.
I filled half my plate with fruit, added a small pastry I wanted, and made myself a cup of tea. Sitting by the window, watching the city wake up, I realized I didn’t feel deprived at all.
My 8 Habits
These eight habits aren’t about perfection or rigid rules. They’re about creating small, sustainable patterns that help me, whether I’m at home, on the road, or navigating a buffet in a hotel lounge after a long travel day. One mindful choice makes the next one easier.
Mindful eating doesn’t come easy. It takes practice, and each day may be different depending on whether you’re at a family reunion with a full spread or going out for drinks with co-workers after a long, hard day at the office. I find that some days are better than others. And sometimes I fall back into old habits. The good thing is, you can always try again. Eating less doesn’t mean depriving yourself; it means making careful choices about how you want to live.
Let’s Chat:
Do you deal with emotional eating? What have you tried that helps? What hasn’t been helpful?
