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100 Days restart - Day 28: Eating because it's there

Jenn J

Day 28: Eating because it's there

As you walk past your friend's desk at work, you grab a handful of corn chips and munch away. You do the same thing with doughnuts at the bank or the free samples at the grocery store. During an afternoon meeting, you eat cookies along with everyone else. Later, you join your friends for a popcorn and soda break.

In all of these situations, you probably weren't hungry. You also weren't having any big psychological needs. You simply ate because the food was there.

When you grab food because it's in front of you, you're not trying to appreciate flavors. In fact, most likely, you already know how the food will taste, and often you don't even pay much attention to it.

Stop automatic eating

To stop this autopilot eating, tell yourself this magic line:

I don't eat food just because it's there.

Then catch yourself during those times when you reach for food simply because it came into your line of vision.

To use this concept effectively, you have to be willing to let food opportunities pass you by. Just because someone brings doughnuts to a staff meeting or serves cookies at a gathering doesn't mean you have to eat any.

The same is true of chips or appetizers at a happy-hour party. Remind yourself that you don't have to eat these foods just because they happen to be there.

Ignore food

Learn how to ignore food instead of chasing it. For example, practice walking past the doughnut box or the grocery-store samples without even taking a small taste. Do the same thing with hot dogs at the hardware store, popcorn at work, and the dish of candy on your mom's end table. Even if it looks good, skip eating food that simply shows up in front of you.

Anytime you're around tempting food, remind yourself that you eat for two reasons: to fuel your body or to appreciate flavors. But you do not eat just because the food is there. You'll be amazed how much your eating patterns will improve as a result of using this simple rule.


In your journal, write the phrase, I don't eat food just because it's there. Then write the same words on sticky notes and post them any place you need reminders.

Memorize this phrase, focus on it, and integrate it into your day.

Memorize this phrase, focus on it, and integrate it into your day.

  Jenn J Replied:

This one is a challenge at work. People bring treats all the time. Wednesday we are having a potluck for our retiring manager. The challenge will be staying away from high carbs and sugars as I'm sure there will be cake there too.


That is what I will be telling myself Wednesday.

  Lyn💛 Replied:

You can do it Jen! I have gotten much better about this. Most of that stuff I am just not willing to eat anymore so it doesn't feel like I'm missing out on anything.

  Jenn J Replied:

Thanks Lyn. Sadly I fell off the low carb minimal sugar plan the last couple of weeks. I tried to keep the snacking to as little as I could and as a result I'm not up much in weight, but I know I can do better going forward.

  Lyn💛 Replied:

All you can do now is learn from it. You've got this!

  Jeanne- CE! Replied:

Jenn, that was just a small step back, and now you're back here and ready to move forward- and that's exactly what you are doing!

The opinions expressed on this forum may not represent the opinions of Please consult your physician to determine the weight, nutrition and exercise levels that are best for you.