By It’s quite challenging to become aware of mindless eating, and I’m really glad that you’ve picked up on this habit you’ve somehow become accustomed to. Snacking is a very big contributor to weight gain long term. The main cause is that we probably aren’t hungry, but bored and possibly dehydrated! You are in good company, as I have some great strategies to help you move towards more empowering habits for weight loss results.
10 ways to stop those snacking habits from sabotaging your weight-loss results
- Keep offending foods out of your sight. Stop buying chocolate bars, candy or soft drinks. Anything that has refined sugars or carbs is something you need to stay away from indefinitely. Even a small snack can turn into a binge. If you can’t exercise self control, it’s got to get out of your house and your draws.
- Eat slowly and mindfully. Chew your food well, slowly and without being distracted by things around you. We tend to overeat when in front of the computer or TV. Take the time to enjoy the food, to chew every mouthful and actually enjoy the food you have on your plate.
- Only have healthy options within reach. If you find it hard to exercise self control in your home, and when you are at your workplace, then you must make the effort to only have healthy options around you. Keep snacks like nuts, berries and slices of vegetable close by. It will force you to consume healthier options, rather than reaching for chocolates that are in the cupboard. Make it easy on yourself by making it as easy as possible to eat better, and help you to instil positive habits
- Brush your teeth! That’s right, give them a brush when you feel the need to start snacking! Brushing helps because it gives your mouth a minty smell, which ensures that whatever you consume, wont be appealing taste wise. This is a big distractor, that’s actually really good for you in the process.
- Drink water. When you feel the need to eat something, have 1–2 glasses of water instead. This will really help you understand if you are hungry, or just thirsty. It’s important to make sure you consume 2–3 litres of water on a daily basis. This will have a profound affect on your appetite.
- Eat enough protein. Protein will help you become satisfied with your meal, and also increase your chances of losing body fat. Your protein sources should be low calorie, like chicken, turkey, fish and eggs. Keep a carton of eggs in your fridge for very easy access. Eggs are a powerhouse of nutrition, and very portable.
- Chew gum. Sometimes chewing some flavoured gum can curb the craving to eat something. Use this as a strategy to get you from one meal to another, without snacking in between. Make sure your gum is sugar free.
- Eat from smaller plates and watch your portion size. If you want to lose weight, you must create a calorie deficit. This takes conscious effort of watching your portion sizes and eating the right kinds of foods. Fill up on protein and vegetables, limit your carbohydrate intake. Protein and the fibre in vegetables will help you sustain your energy levels for longer periods, as well as keep you full enough not to snack mindlessly.
- Drink coffee. Coffee is a well known appetite suppressant, and has the power to give you that much needed boost of energy, especially when the 3pm blues hit you.
- Always read labels. Just because it’s a protein bar, doesn’t mean it’s healthy. Most so called health bars contain heaps of sugar and processed carbs. Snacking on these every day will lead to weight gain, not loss. Read all labels and understand the macronutrient breakdown of every single component. This will help you make intelligent and conscious food choices for life.
I do hope that these tips help you somewhat.
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