How is your eating behavior?

For some people it is as clear as day and others are worried to find out why certain kilos just won’t come off. But how realistic is that or can you get a lot further if you ask yourself a few questions? Start the consciousness process.

Why eat if you’re not hungry?

It is strange, but there are relatively many people who cannot immediately indicate why a highly desirable reduction in weight does not take place. But with some specific questions you can go a long way.

Some targeted questions that lead to…

  • It starts with being alone or in company (of anyone).
  • If we start with the people who are alone, then the next thing to ask yourself is whether you eat something again within an hour or so of eating something.
  • If the answer is no, then you are not an emotional eater, enjoy what you eat. In moderation, of course.
  • If the answer is yes, then you are an emotional eater and if you want to eat healthier and lose weight, it is important to do something about this. Find out why you eat, because it is certainly not because you are hungry. Are you sad, having an off day or perhaps sheer boredom? The availability of certain foods stimulates. Start at the beginning and don’t bring it home, don’t be tempted. You can also consciously look for a certain distraction. However, this does not solve the cause, it is up to you to find out or solve it yourself or to call in the help of a professional.
  • But it is also possible that you are still hungry (even though you ate something an hour ago). Then think about what you ate. Maybe you haven’t eaten enough and you grab something healthy such as fruit, a slice of gingerbread or a cup of soup (not ready-made, it is usually way too salty). Just be careful that you don’t grow a bigger stomach by doing this often. A slightly empty feeling, especially if you want to lose weight, is not disastrous. In such a case, a glass of water is often enough.


  • If you are in company, the process is often slightly different. If you are going to eat with others, think carefully about what you are going to eat. Conviviality knows no time and before you know it you have eaten three or more courses, but that has less to do with eating out of hunger, but purely because it is pleasant.
  • If you still want to follow the course of your group, decide, for example, to only have two tasty starters and replace the dessert with a cup of tasty coffee or tea with a cookie or a small chocolate.
  • If you like to drink wine, limit yourself to two glasses, for example, and dose them well with the dishes. In short, eat and drink consciously.


Take control

Whatever the reason and whether you are alone or not, always take control yourself. Make it a conscious process, because that is the only way to change an ingrained system. What many people notice once they are in this process is that they are not aware of what goes through the mouth. Or at least partly and if you make that unconscious process conscious, you can also stop the process. Difficult, most likely, but doable. This does not yet address a possible deeper cause, but you do enable yourself to lose those kilos that need to be lost. It starts with losing weight, a process that is most likely good for your self-confidence and is an important first step.


  • It sounds corny, but it really works. If you feel a slight feeling of hunger coming on, but you are not ready to eat yet… have a glass of water. Preferably not too cold.
  • When the feeling of hunger arises, people sometimes start to worry about what they are going to eat later, but it only stimulates your feeling of hunger. Find distraction, go for a walk, put on music or whatever you want, as long as your thoughts are not focused on food.
  • If you eat fewer (bad) carbohydrates, the percentage of proteins in your meal will increase. Proteins are not fattening, filling and it prevents you from getting hungry again after an hour or so.
  • If you eat something that might trigger it, eat something in a measured container (some chips, nuts or a cookie).
  • Eat from a red plate. It has been shown that you eat less from a red plate.



Whatever you do, it’s about a mindset and not just eating a lot less. Eating consciously and not simply dieting with some shakes or simply consuming few calories. The yo-yo effect then lurks. Finally, it is not a race against the clock, take your time and slowly reduce the weight. This increases the chance that your new eating pattern will become embedded.

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