How to stop yourself from snacking
Picture this: Walkers salt & vinegar crisps, dairy milk, and a pack of choccy digestives with Netflix playing in the background. Who would say no to that?
There are some occasions you simply can’t imagine without snacks – whether it’s going crazy over a bowl of crisps at a birthday party, three mocha lattes with hazelnut syrup between classes or work tasks, or simply snacking while preparing lunch. But do you catch yourself snacking multiple times a day, even when you’re not really hungry?
Maybe you’re wondering how to break the habit and as a reward lose that stubborn extra weight.
It’s important to remind yourself that snacking is not that bad if it doesn’t turn into a daily habit or a sugar bomb. But if you are planning to lose some weight, cutting out snacks might actually be the easiest way to save some calories. Read on to see why and how to stop snacking and stay fuller longer!
The reasons behind snacking
Before revealing the secrets of how to break the curse, you have to dig into why snacks are so attractive.
As you already know, everything in life has to be in balance. That includes meals. The black sheep of the food family are probably carbohydrates. We've all heard the story about how carbs make you fat. In reality, they don't, and are surprisingly crucial for weight loss and your health!
We also all know, that eating can help drown sadness (temporarily). Been there, done that. Emotional eating is completely normal and all of us do it at least a couple times per year. But if the feelings of emptiness or anxiety often call for an unnecessary pizza slice, it can be a sign that it’s time to find new coping tools like listening to good music, watching a comforting TV show, or going for a walk in the park to bring your spark back.
So, what's the secret? How do we stop snacking?
Breakfast is for boss babes
Breakfast’s importance is in fuelling your body, you are fasting overnight, whether you want it or not. So, in the morning, your body needs fuel to kickstart the day! Many women trapped in pish posh diets and skipping breakfast think that’s a great way to cut calories. Still, it’s likely they’ll resort to snacking later in the day to fill that void in the stomach.
We know how uncomfortable it is to change your routine, especially if you have to wake up earlier to eat, but you’ll do your body a great favour! Start by adding small meals to your morning; when your morning appetite returns, go big!
The secret to staying full for longer after breakfast is protein.
Put eggs, nuts, seeds, greek yoghurt, or cottage cheese on your plate. It will make you feel fuller and keep your blood sugar balanced – and that gets you good energy flow throughout the day!
Handy ideas: scrambled eggs with tomatoes, peppers, and cheese, or greek yogurt with strawberry, banana, nuts and seeds!
Meals on the clock
The easiest routine for your gut is to eat at the same time every day, every three to four hours. Don’t be harsh on yourself if it’s not the same minute as it was yesterday but try to keep it within the same hour. Skipping meals will not get you skipping calories. Instead, it leads to unwanted cravings later in the day – and usually high-calorie snacks.
To keep your gut and cravings in check, it’s good to balance your plate – protein, fibre, carbs, and fat. And you know it: forgetting any of these macronutrients leads to snacking between meals.
Instead of making a plain salad, try adding chicken breast for protein, avocado and nuts for fat, and vegetables and dressing for yummy flavour! Simple pasta can be upgraded with chickpeas or salmon, tomato sauce, spinach, and a sprinkle of Parmigiano!
And what’s the deal with pizza? Just add a side of salad, and you win!
Out with the old snacks, in with the new
Of course, you can only host a party with snacks! And what’s a Sunday without a TV show and munching on some goodies in the evening?
We solved your problem with high-calorie, high-saturated-fat, high-sugar, high-weight-gain snacks!
Here are some ideas for snacks that are low in everything, except happiness! The trick is in, again, macros – proteins, carbs, fats, and fibres. At least two or three of these essentials have to be included in a snack to make it balanced.
Satisfying snacks can be in the spotlight for your next lazy Sunday:
- Carrot sticks and breadsticks with hummus dip
- Crackers with cheese and olives
- Greek yoghurt with grated dark chocolate and oats
- Whole grain baguette with prosciutto, basil, and mozzarella
- Roasted chickpeas
- Raspberries, cherries, blueberries, strawberries, and dark chocolate-covered almonds (to ease those sugar cravings)
- Nachos with guacamole
And remember popcorn! Easy to make and low-calorie (if you skip butter and don't go too wild with the salt).
Tip: Never shop hungry to avoid buying unnecessary snacks to satisfy your hungry eyes!
Another tip: Adopt the motto ‘out of sight, out of mind’ and remove crisps, biscuits, and chocolate bits from your reach – this way, you can’t give into your cravings!
Breaking the curse of stress
When stress knocks on the door, snacking habits answer with a loud “I’m in!”
Stress is a constant in a modern lifestyle, and you can’t avoid it. But you can learn how to cope with it! Leave behind emotional eating as yesterday's problem; today, let's focus on food-less tools for reducing stress!
Try looking within yourself and ask what's the heaviest burden in your life right now. Remember, little steps go a long way. Think about it, breathe, and an answer to what is stressing you out will come to your mind. And there you go; you've just meditated a bit!
A cup of herbal tea can ease your mind in a few minutes. Light a candle, make yourself a cup and call that friend to go over the latest things in life (and the latest gossip). If you wish to be alone, a good book could also be very therapeutic.
(Our recommendations: Lessons in Chemistry by Bonnie Garmus, Wild by Cheryl Strayed, or Lean In by Sheryl Sandberg).
If steady and calm remedies aren’t for you, put your air pods in and go for a walk or even a hike if you’re up to it! Physical activity is the cheapest and most effective antidepressant, plus it burns calories along the way – your weight-loss goals have never been closer!
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