4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.
Common triggers for eating when not hungry are:
Opening up the cabinet and seeing your favorite snack food.
Sitting at home watching television.
Before or after a stressful meeting or situation at work.
Coming home after work and having no idea what's for dinner.
Having someone offer you a dish they made "just for you!"
Walking past a candy dish on the counter.
Sitting in the break room beside the vending machine.
Seeing a plate of doughnuts at the morning staff meeting.
Swinging through your favorite drive-through every morning.
Feeling bored or tired and thinking food might offer a pick-me-up.