When your brain is focused on your TV or computer screen but your mouth is busy munching, you can mindlessly consume many hundreds of calories’ worth of food while scarcely being aware of it, much less enjoying it. But:

If you can break this one habit, your calorie count—and your weight—are practically guaranteed to drop automatically and easily.

I discussed this simple yet effective approach to weight control with Matthew Clark, PhD, a psychologist and obesity researcher at the Mayo Clinic.

He suggested putting sticky notes on all your TVs and computers to remind yourself not to eat in front of the screen…and if you have a TV or computer in your kitchen, try moving it to a less food-centered part of the house.

If that doesn’t do the trick, you’ll need a more strategic approach. For instance…

• Keep a journal of your screen time and what you eat during it. Try this for a week—you may be shocked to learn just how much time you really spend in front of the TV or computer.

The number is not meaningless. In a recent Australian study of more than 91,000 people ages 45 and up, participants who logged two to three hours of screen time per day were 35% more likely to be obese than those who logged less than two hours per day…

obesity risk was nearly double for those with six to seven hours of screen time per day—and effects were substantially greater when screen time was not related to work!

• Next, look for patterns in your journal. You may discover that you tune in for one favorite TV show, then just keep watching—and eating—for the rest of the evening. Note your moods, too.

As Dr. Clark pointed out, when a show excites you and inspires conversation with family or friends, you’re less likely to eat during it…but if a show leaves you feeling flat, you’re more vulnerable to emotional eating.

Use these new insights to decide which shows you really want to watch and which ones you could happily skip. After all, a sure way to cut back on TV eating is to cut back on TV watching.

• If you’re home alone, you might feel lonely eating in your dining room by yourself and really want the “company” of the TV or an online community.

that case, Dr. Clark suggested fixing yourself a healthy meal and eating only that—nothing more—while you enjoy your show or connect with Facebook friends.

• If watching TV is a family activity, you may not feel comfortable banning all screen-time eating. In that case, Dr. Clark suggested keeping healthier foods on hand. Examples:

Offer up fat-free frozen yogurt with fresh berries instead of the usual high-fat ice cream…or let the family share some hummus with pita chips instead of ranch dip with potato chips.

If that won’t fly with your clan, limit portion sizes by giving each person a small serving of the snack and then immediately put away any leftovers.

• Work out while watching TV, doing simple activities so you can still concentrate on your show. Examples: Use a treadmill or walk laps around the room…do jumping jacks, crunches and push-ups…use hand weights or exercise bands.

If you are new to exercise, do your workout during the commercials and rest during the show…otherwise, rest during commercials and work out during the program.

Not only will you burn calories, but the physical activity will take your mind off food, making it easier to break the mental “screen time equals snack time” connection—for good.

Source: Matthew Clark, PhD, is a board-certified clinical health psychologist in the department of psychiatry and psychology at the Mayo Clinic and a professor of psychology at the Mayo Clinic College of Medicine, both in Rochester, Minnesota.

is a medical editor of the Mayo Clinic EmbodyHealth newsletter and a contributor to various books, including The Mayo Clinic Diet: Eat Well, Enjoy Life, Lose Weight and The Mayo Clinic Diabetes Diet (both from Good Books). His research focuses on creating tailored interventions to promote healthy behavioral changes.

RIP

/SB

*sigh* Donna, I did not say anywhere that I did not take her side nor did I say that I thought it correct to pull someone over bc they have a rap sheet, expunged or otherwise, that comes up when they ‘run plates’ when they’re bored and driving around. I’m a white woman and I shift lanes, turn off streets when I see a cop behind me bc I know they can run plates and know my name, where I live, etc…and knowing what I know, well…I avoid it, that’s all I can say here.

I have more to say on a few other comments and I’ll be back later to do it.

I’m over it when people misconstrue my meanings but really did I sound at all like I (sorry, said didn’t yesterday by acc) think these particular cops were right, no. Kelly caught where I went, 2 tiny kids were involved, and I don’t see any press on that, what were the detes peeps, bc the devil is in the details. It’s not about the cop actions on that part (of the details about kids).

back later, Luv, Zen Lill, and I’m digging you all whether you understand me well at all, I dig the discourse ; ) so thank you, today and all days.