We all enjoy food a lot. As a crucial primitive function that enabled our ancestors to survive, our genes are designed to use food as motivation to keep us well-nourished.
As a source of nourishment, entertainment, and comfort, we love to eat delectable food. But a lot of us sometimes find it difficult to control our portions, which can result in mindless snacking and weight gain. To learn how to regulate your eating habits and stop eating extra snacks in between meals, continue reading.
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Is Snacking Bad?
Having a snack now and then isn’t necessarily bad because it can give us the calories and nutrients we need to last until our next meal. Instead of letting yourself get famished and overeat or make poor food choices, it is better to eat a small, healthy snack.
Contrary to popular belief, snacking is not necessary to maintain stable blood sugar levels throughout the day; therefore, it is only beneficial if you frequently experience hunger.
We want to break these habits because mindless snacking is very different from purposeful snacking. Mindless eating habits include:
- eating because you’re bored.
- eating to manage emotions and relieve stress.
- eating while disengaged from your food intake and not paying attention to how much you’re eating.
While purposeful snacking practices can continue to be used as a tool for healthy eating, mindless habits are the ones we want to break.
How to Stop Snacking: 7 Best Tips
It’s difficult to abruptly stop consuming snacks. So, here are some helpful suggestions for quitting evening snacking. You can succeed with this straightforward baby step toward better health because these tips and strategies are very doable.
These techniques are effective whether you turn to junk food as a treat or simply out of boredom. I’ve struggled with both, so please don’t judge me!
Eat More Protein
I found earlier this year that just drinking a protein shake around 11:30 every morning significantly reduced my hunger and cravings later that afternoon and into the evening.
There are so many different brands of protein powder available. My favorites are Orgain and Organifi because they are delectable and made with nutritious, all-natural ingredients.
Not a fan of protein shakes? That’s okay! There are many other ways to get a good dose of protein, such as:
- Making easy and energizing chocolate protein balls
- Snacking on protein breakfast muffins
- Enjoying a hardboiled egg + string cheese (you can even add a few veggies for extra fiber)
- Eating a few crispy baked chicken nuggets
- Spooning up some protein-rich Greek yogurt
- Make delectable fruit smoothies (and include a scoop of protein powder), like this mango smoothie recipe.
A Healthier Alternative
Choose a healthier alternative to your go-to snack or craving. Ideally, we won’t eat much, if anything, after dinner. To quit abruptly, however, can be difficult at times.
Instead, I advise creating a list of wholesome, healthier alternatives. You could possibly eat some nuts in place of those cookies. Or perhaps some vegetables or a piece of fruit.
Change Up Your Routine
Routines have great power! If you typically eat unhealthy snacks like popcorn and potato chips while watching Netflix instead, try switching it up!
You’d be surprised at how effective it is to simply do something different from what you normally do. While you watch your preferred television program, fold some laundry to occupy your hands. Your new healthy habit will be easier to adopt as a result.
Consider taking a bubble bath while drinking a glass of water if you regularly eat mindlessly while watching TV in the evenings and find it difficult to break the habit. Alternately, use a computer. Read a book. Do something that’s different.
Drink Some Water
Since hunger and thirst cues can sometimes be confused, if you’re feeling hungry but aren’t getting enough water, down a tall glass of hydration. Before making a snack for yourself, wait a few minutes, perhaps ten or fifteen, to see if your stomach is still physically peckish. You’re able to avoid overeating by doing this.
Even if you decide that you are not thirsty but rather hungry, drinking water will help fill up your stomach, causing you to consume fewer calories before you feel full.
This approach also helps you avoid snacking out of boredom because getting up to get some water gives you something to do instead of eating.
Turn Off the TV
One of the best ways to stop overeating is to avoid distractions while eating. Though it may seem appealing, eating dinner while scrolling through your phone or watching TV takes your focus away from the meal.
How many of us accidentally eat the entire bag of chips while munching on a snack while watching a movie? Don’t graze on nuts or other nibbles while working; schedule at least 5 minutes to pause what you’re doing and eat.
To concentrate on and fully enjoy the foods you are eating when you prepare a meal or eat a snack at home, sit at a table without any screens or other distractions.
Keep Yourself Busy
Find another activity to keep you busy if you snack because you are bored. It helps a lot to keep your hands occupied. Doodling, answering emails, keeping a journal, cleaning the house, or painting your nails.
Sleep More
Your body may search for additional energy sources if you don’t get enough sleep. Snacks with sugar or carbohydrates are especially alluring when you’re feeling worn out. To see if your snacking stops, try getting more sleep.
Summary
Remember that not all snacking is mindless and that sometimes it is a necessary means of controlling your hunger in between meals. Be kind to yourself if you indulge in a mindless snack; the point is to improve your habits rather than perfect them. After picking yourself up, continue to practice these healthy habits; with time and dedication, you will notice a gradual change in your habits.
