One of the most common complaints I hear from my clients when they’re looking to lose weight is that they just can’t seem to stop snacking.
Constant snacking in the day can easily add up to 1000 extra calories a day if you’re not careful.
This is why it’s so important that we curb that urge to snack or we find our time in the gym can be wasted.
In the below steps you will learn how to stop snacking and even identify the cause:
1. Eat regular meals
Ensuring that you eat regularly and do not let your blood sugar drop too low will keep you feeling satisfied during the day. It is recommended that you eat every 3 -4 hours but if this is not possible, ensure that you are consuming nutrient dense meals and not skipping meals in the day. Often hunger can strike very quickly without you even realising you were getting hungry. This is when reaching for a snack is the easiest and fastest option to curb that hunger pain.
2. Write a shopping list and stick to it
Before you go to the supermarket make sure you write a list of what you need for the week so you go prepared. There’s nothing worse than being underprepared and picking up a load of junk food in your weekly haul. By keeping the junk food out of the house you’re unable to reach for it in the middle of that show on Netflix. It takes dedication to leave the house at night just to go for a “snacking” run.
3. Prepare healthy snacks
You don’t always want to stop consuming snacks in the day. You just want to prevent yourself from over eating and eating the wrong foods. Come to work prepared with a cheese stick, some nuts and a piece of fruit for the afternoon pick me up.
4. Drink water
Our bodies can get very confused between hunger and dehydration. If you’re not drinking enough water your body will want to source it elsewhere, i.e food. Making sure that you’re drinking the recommended water intake of between 2 – 3 liters for women a day. Try taking a litre water bottle around with you to track your intake.
5. Incorporate a balanced diet
Make sure that every meal you’re getting a balance of all 3 macronutrients. So ensure you include protein, healthy fats and carbohydrates. Carbs will give you energy, fats will keep you full and protein will keep you satisfied until your next meal. If you’re trying to avoid a macro it will only come out in snacking
6. Distract yourself
It’s really common to snack purely out of boredom or as a pre conditioned habit to snack at that time. If you’re really craving something or feeling peckish the best thing is to distract yourself. Call a friend, go for a walk, clean up your bedroom. Do anything that gets your mind away from that feeling. In 10 – 20 minutes you’ll be thinking “what snack?”