To ask you to help me find ways to stop eating for the sake of it

[eyesbiggerthanstomach1]

I've been trying to shift some excess weight for a long time and I'll do well for a while but I struggle to gauge when I'm not hungry any more any keep eating (was brought up to think I should always clear my plate however much is on it)

I often eat out of boredom or "in case I get hungry later" if others are eating, I feel obliged to have something too.

I find myself eating something and then thinking why did I do that? I didn't need it.

Are there any tips anyone can give me to help me stop repeatedly consuming food I didn't need for the sake of it?!

I know the obvious one is don't bloody eat it then, but it's much easier said than done!

Thank you

Snack on apples.
Finish the meal you've planned then brush your teeth.
I find it a really good deterrent.
Good luck

I agree with everyone who say don't keep things like biscuits in the house. This will help your children long term as well, they will come to see that these things are optional extras, not an essential part of their everyday diet. You can always walk to the shop if you really want a bar of chocolate (or whatever).
If you find yourself snacking a lot you can set yourself a time limit in which you have nothing to eat, and gradually increase that time.

I would try low carb / keto diet for a while. To begin with you can eat lots of egg & bacon & cheese, etc. which fills you up. Then your appetite curbs and you don't feel hungry all the time. You can have full fat greek yoghurt and berries, dark chocolate (Lidl and Aldi do good dark chocolate). I lost quite a bit if weight this way. You can get bags of frozen cauliflower rice to have with steak and fish. I also ate salted nuts and smoked almonds when peckish. My energy went up too. Loads of info online. Good luck.

Things helping me atm: Chewing gum. Whenever I feel the urge to eat or to eat more I pop one in my mouth. Matcha green tea: if I get a craving I have a cup of Matcha and it seems to rake the craving away.

Don't eat at set meal times. Wait until your tummy rumbles and you actually feel hungry. Doing this will automatically give you natural eating times. No food after 7pm.

The Paul McKenna I can make you thin app really helps for this. It retrains your brain to only eat when hungry.

Keep only Kale, rice and dried beans in the house.

Eat lots of protein during the day. Don't cut out any food groups, but factor them in to what else you have eaten. Fill yourself up throughout the day.

If you are eating, say, a bar of chocolate, eat half and save the other half for an hour later. Distract yourself in that hour and at the end of it, ask yourself if you really want/need it. If you are eating through boredom, find something to keep yourself occupied.

"Learn not to fear hunger."

That's the start.

Then questioning everything you eat.

When you've had foid issues, you need to be strict and in the right mindframe with a clear short term goal.

I'm on a low calorie diet and I've bought a Chill factor cup, Lidl have just had them in. . When i need to eat, i make an ice drink and eat the flavoured ice.

Unless you've had eating issues you won't understand.

I spend as much time as possible out of the house and am busy when in, as well.