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How can I stop snacking?
Thanks for asking...
Snacking is a bad habit that can have a significant impact on weight and health in the long term.
It can be tricky to beat, too.
So here are our top tips to stop snacking during the day.
Why do we sometimes feel like we need to snack?
That's a great question.
You absolutely need to work out why that is the case for you in order to develop a strategy for avoiding cravings.
The first and most obvious reason for that feeling is hunger.
When the body is in need of energy it asks for fuel to function, which is totally natural.
But you may then want to ask yourself why you didn't get enough energy from your last meal.
Another physiological reason for feeling like a snack is hypoglycemia.
It comes on after we consume foods which are high in quick sugars.
To assimilate them the body produces insulin, which suddenly lowers blood sugar a few hours later.
This type of hypoglycemia is known as reactive hypoglycemia, and it causes the same sensation as hunger.
Stress is also a reason for compulsive eating.
When we eat, the body produces molecules like endorphins that soothe and relax us.
Eating can become a vicious circle that we use to lower pressure without identifying and treating the true cause of our stress.
Other common reasons for snacking are boredom when we eat simply to pass the time and self-indulgence, which can be very difficult to resist.
That's especially true when we're on a diet and can't get food out of our mind.
How can we resist those urges then?
One danger, in the evening in particular, is that you come home after a long day at work and don't feel like cooking.
You end up going for the easiest option, which may be ordering in or eating a highly processed ready meal, for example.
So the first tip to regain control over your urges is to plan meals properly in advance, a week at a time.
That will help you prepare a shopping list and buy the ingredients you need.
We've talked about batch cooking on Do You Really Know?
In the past, and it's one way of planning effectively.
You'll be able to cover all your meals more easily.
You can also plan to have healthy snacks within reach during the day in case you get cravings.
It could be fruit, nuts or raw vegetables, for example.
Should I be eating more at mealtimes then?
Not necessarily.
The most important thing is to prioritize regularity.
Having three meals a day and distributing your energy intake should prevent hunger between meals.
For example, you could start the day with breakfast around 8 am.
Avoid eating quick sugar foods so you don't get hypoglycemia later in the morning.
Lunch could then follow at 1pm and dinner at 7pm.
You can also have a light meal or healthy snack around 5pm if you're feeling hungry.
Just make sure you avoid processed foods.
Our final tip to avoid cravings is to take the time to eat slowly and mindfully.
That means being attentive to what you're eating, learning to savour each bite and taking the time to eat your food properly, away from your computer or mobile phone screen.
There you have it.
Now you know how to stop snacking.
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