Snacking isn’t always a ‘bad’ thing, but mindless snacking tends to lead to unintentional weight gain. Here are 12 realistic ways to actually stop mindless snacking!
1. Understand Your Hunger and Fullness Cues
You may think eating would be innate but with the way most of us eat nowadays, it can become a bit blurred. Use the Hunger and Fullness chart below to help you judge your level of hunger. Try to have a snack when you are in the hungry/neutral area.
2. Keep Snacks Out of Sight
It’s difficult to resist a bowl of snacks sitting in front of you. You will unconsciously grab a handful or two, then three and four… Instead of having a bag of chips sitting on the counter while you prepare dinner keep them rolled up and in the cupboard and wait until your meal is finished. This way, you’ll have more of an appetite for, likely, nutritious and filling meal.
3. Focus on Your Food
Most people are doing something else while eating. If anything, scrolling through their phone. Try to place an emphasis on putting your phone down and focusing on the food in front of you.
Use every sense you have while eating. Really look at your food. Think about the texture. Pick up your food and consider its weight. Bring your food up to your nose and smell it. Start to chew it and take in every flavor. Chew it as much as you can before swallowing and taking another bite.
4. Portion Out Your Snack
Looking to have some pretzels for a snack? Awesome! The thing is, you may want to put them in a bowl or little baggie. If you just eat them straight out of the large bag you may end up not knowing how much you end up consuming!
With this, use smaller plates and baggies. Most plates are GINORMOUS. It’s okay to go pick out some new plates that will aid better portion sizes. When portioning food into baggies use snack baggies instead of the normal sandwich bag. They are about half the size!
5. Don’t Finish It
You may come to a point where you realize you’re satisfied with your snack but you see there’s an odd amount left. You think to yourself, ‘well I may as well finish them off’. Don’t. It’s okay to allow yourself to stop when you are done and put the snack away, even if it is a small amount.
If you’re stressed out about it just tell others in your household your snacking plan. If they understand you will be putting a bag away with a small amount of food, they’ll understand and not get upset.
6. Eat What You Actually Want
If you’re craving some crackers and hummus have some crackers and hummus. By avoiding these cravings you’ll end up consuming more calories than if you would have just had satisfied the craving to start! Simply add a couple crackers and a blob of hummus to a plate so you don’t end up eating a sleeve of crackers and half a tub of hummus!
7. Eat Satisfying Meals to Stop Mindless Snacking
If you are having meals with a balance of protein, carbs, and fat with some fiber you’ll be satisfied until your next meal. Snacking won’t even cross your mind!
8. Avoid Snackers
If you are around people that snack often you’ll end up snacking often as well. It’s to no fault of your own, but seeing others eat puts it in your mind that you too should be eating.
9. Fill Up on Fiber and Protein
Having a snack with fiber and protein will ensure you are getting in some good nutrition that will fill you up!
Try to pick a snack that has both fiber and protein like:
- Apples with yogurt or peanut butter
- Whole grain crackers with cheese
- Cottage cheese with fruit
- Veggies with hummus
10. Water, Water, Water!
Sometimes (not always) you aren’t even hungry when you go to grab a snack. In these cases you’re likely just a little thirsty. Instead of a snack try having a glass of water or zero-calories flavored drink. In 20 minute reassess if you’re actually hungry or not.
11. Know Your Weaknesses
Everyone knows when they tend to mindlessly snack. For some it’s right when they get home from work and for others it may be late at night. No matter what the situation is, it’s best to know what situations they’ll tend to do these habits.
Once you have it pinned down, take action to change it. Whether that be having more fruits and veggies easily accessible or eating more throughout the day to avoid the need for late-night snacking.
12. Slow Down!
When mindless snacking you tend to stuff your face quite quickly. This is because you’re eating just to eat, not because you’re hungry. To stop this slow down. Take a breath or two between each bite!
Give yourself grace. Now that you know these tips doesn’t guarantee you will never snack mindlessly again, but you do now have the information on how to reduce it.
Interested in learning more about nutrition and healthy eating habits? Read some of my other articles!:
- 9 Healthy Choices to Make While Eating Out
- The Truth About Late Night Snacks
- Lemon Water and Your Health
- Milk Alternatives: What You Need to Know
Let’s keep in touch! Share what tips work best for you in the comments below. Share a photo on Instagram with me, too!
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