Food is irresistible. You are constantly bombarded with commercials of fast food restaurants, eating food at parties, and of course eating tasty foods on those wonderful holidays. Some people are more addicted to food than others. Snacking is a habit that many people have. The majority of people snack on comfort foods such as chips, candy, and cookies.
It may taste good, but it is not good for our health. The question is how can you break the habit of snacking? It is normal to have 2-3 snacks a day, but when you are finding yourself constantly eating snacks every time you watch TV, it is time to make a change. There are 8 ways you can beat the snacking habit:
Drink Plenty of Water:
We all know that we are supposed to drink eight 8 oz. glasses of water a day to stay healthy. What you may not know is that drinking water can help you control your snacking habit. Drinking water helps your snacking habit because it makes you feel full. Every time you feel like eating a whole bag of chips, pour yourself a glass of water or buy a water bottle and drink it all up. You will feel full and satisfied. If you do not like the taste of water, you can buy carbonated water instead.
Eat Nutritional Meals:
When you eat food with the proper amount of nutrients, it will satisfy your cravings. Your meals should not be too small because you would be starving yourself and you would end up binging on snacks. Make sure you eat the right amount of proteins and fats and carbohydrates during lunch time. This will help diminish your hunger pains and make you less likely to eat too many snacks.
Make Sure You Eat Breakfast:
Everyone knows that the most important meal is breakfast. Eating breakfast gives you the energy that you need in the morning. When your breakfast is filled with protein, it makes you less hungry throughout the day. You need to eat at least 35 mg of protein each day to manage your hunger. When your hunger is under control, you will snack less. Some filling breakfast ideas are:
- Eggs with turkey bacon and toast.
- Small pancakes with sugar-free syrup to reduce the amount of sugar.
- Yogurt with some fruit in it.
- A protein shake.
Eating breakfast with a lot of protein will help you put down those bag of chips and will help you make wise decisions on what to eat.
I know that sometimes your food tastes so good that you just want to gobble it down but, that can make you even more prone to snacking. When you choke down your food, you will have an uncomfortable full feeling, and you will miss the signal that you are full. Studies have shown that it takes 20 minutes for your body to realize it is no longer hungry.
That is why you should take the time to chew and swallow your food. It will help ease digestion and make the food more satisfying. Studies have also shown that individuals that eat their food slowly are most likely less hungry throughout the day. Therefore you will not have to worry about snacking too much if you chew your food slowly.
Keep a Food Diary:
Being aware of what you eat and when you eat your food can help control your snacking. Keeping a food diary can give you a different outlook on the foods that you eat. It can help you change your eating patterns, and you can develop healthier habits.
All you need is a simple notebook to write down what you eat. Make sure you write the date and how you are feeling when you get that craving for a snack. Some people have emotional eating problems, and by keeping a food diary, you can see if you also have that problem. Taking time to really take into consideration what you can eat, how and when you can eat can help control your cravings for snacks.
Once you are aware of your habits and patterns, you can start making changes to your diet.
Try Healthier Snacks
If you have a hard time cutting out certain snacks, you should find other healthier options to replace your favorite junk foods. If you like eating crunchy food such as chips, you should try kale chips as a replacement. All you need is a little salt and olive oil, and you will get the satisfying crunch that you like.
Some other healthier snack options are:
- Cheese and wheat crackers
- Apples and peanut butter
- Mixed nuts
- A small amount of trail mix
When you replace salty and sugary snacks with these alternatives, your body will thank you because you are feeding your body with nutritional foods all while satisfying your snacking habit.
Get Your Beauty Sleep:
Late night snacking is deadly especially if you are snacking on unhealthy food. Getting plenty of rest at night and going to bed early can help you resist those cravings. Staying up late and going out with friends can awaken those urges to snack. So taking a nap during the day can also help you stay away from unhealthy snacks.
Eat on a Schedule
Eating on a schedule can train your mind not to eat so many snacks. Pick a time when you will eat breakfast, lunch, and dinner and when you will have a snack. Try to only have two snacks a day at certain times such as a mid morning snack and an afternoon snack. You should use your food diary to figure out what time you should eat.
Space out your foods throughout the day, so you won’t have any extra room to eat more snacks than usual. Creating a schedule can help you develop an eating pattern, and it will stop you from eating unhealthy snacks.
Having a snacking habit can really put a damper on your health. These 8 ways will help curb your appetite, so you will not put bad food in your body. It may seem easier said than done, but with repetition and perseverance you can beat your snacking habit and develop healthier habits that will be good for your body.
Jacqueline Mayfield is a freelance writer from Virginia. She has been on a journey to better health, and she loves sharing the tips and advice that she has learned. You can follow her on twitter. www.twitter.com/jacquelinevm89