At the time of writing this we're getting closer to Halloween and the shelves have been stocked, the decorations are out, costumes are being considered, ghosts and ghouls are getting ready to run wild.
Chances are everyone is stocked up with tons of bags of candy. I mean pantries full, counter space occupied, pumpkins and cauldrons loaded to the brim. Sometimes this can make it difficult to avoid snacking and picking nutritious foods when there are sweets all over your home.
First I'd like to point out that there is nothing wrong with having a snack. If you control your calorie intake and have a snack everyday that fits your caloric limit, you can still get results. I would like to say that if snacking leads to over consumption of calories then it doesn't seem very beneficial and quite literally counterproductive for someone who is trying to lose fat. Some of us may actually keep our diet in check from snacks. So, this is mainly for those who find that snacking or “picking” on foods in general leads to trouble with weight maintenance or loss, bettering their eating habits, and eating a more wholesome, nutritious diet.
If you don't know how to manage your calorie intake and track your food intake here is a great place to start. It's a simple and practical way to track food intake for those newer to tracking and an excellent place to start. Plus, I help you find out how to calculate your daily food intake with your hands and fit just about ANY food into your daily food intake so you don't feel restricted.
Anyway, there are some helpful tips and strategies I have to avoid snacking and maybe even some unwanted weight gain. This can be a helpful tool especially as the holiday season approaches because we're going to be around such amazing people and foods, sometimes it's difficult to limit yourself when you're all wrapped up with it.
Here are my list of tips:
TIP #1: Out of sight, out of mind
A practical way to help you not snack is by keeping the candy (or the foods you have trouble with in general) completely out of sight. Try putting your favorite candy behind a box of rice in a cabinet where you aren't able to see it. You'll want to make it ridiculously difficult for you to get to. In turn, you should have plenty of nutritious foods around your home that are easily available and visible.
TIP #2: Have a designated eating area
If you're going to have a meal or a snack try to make a rule for eating that you must sit down in a stress free environment to enjoy it slowly. How does this help? If you're going to grab a snack or food, sitting down and eating it slowly in the dining room, kitchen, or similar designated eating area will give you some extra time to really think if you want to have it or if it's an emotional decision.
TIP #3: Calorie budgeting
If you track macros or calories, fit the snack food into your daily caloric intake and enjoy it. An easy way to take account for a snack food is by tracking it in the morning before you log any other foods so the snack is already accounted for. If you don't count macros or calories a simple substitution would be to have the snack and eat a little less in another meal during that day, preferably less in carbs or fats seeing that most candies and snack foods are comprised of those.
TIP #4: Drinking water and eating slow at each meal
Giving yourself the time to sit down and enjoy your food will allow your brain to send out satiety signals that can help you recognize your hunger cues. Drinking water before and during each meal can help you fill up a bit more and might result in saving you some extra calories. How long does it take you to finish your meals on average? Try adding 5-10 minutes to it and see how you feel afterwards.
TIP #5: Protein & Veggies
Protein is the most filling macro nutrient and veggies are a lower calorie carb option and can help fill you up in a nutritious way. Making sure each meal you have is comprised of protein and veggies (although there is always some room for carbs and fats) is a great way to start.
TIP #6: Eat without a screen
I'm not sure where I heard this quote but it goes like this: "The phone does not eat first." A very common thing to do nowadays is to make a meal and immediately turn on a screen. While it is not necessarily bad to watch something while eating, it does take your focus away from what you're eating, the smell, the texture, noticing how it was cooked, etc. and has you just focus on what's on the screen. If you're trying to eat slower, try doing so without a screen and see how much of a difference it makes.
TIP #7: High-fiber foods for your advantage
Foods like fresh fruits and vegetables can be packed with fiber that can help you feel more full and take a bit longer to digest (Can you tell I'm a fan of veggies yet?). Some can even take you longer to eat (like an orange, pomegranate, or cauliflower) whether it being the preparation to eat or it taking more bites to finish. They slow you down and fill you up.
TIP #8: Put down your utensils often
Putting down your eating utensil can help you add some time to your meal. When trying to slow down, this is a little trick you can use after each bite to help you focus on the foods and chewing.
TIP #9: Second to water... diet soda before or during your meal can help
Let's not take this the wrong way. Diet soda is not nutritious nor is it "bad". It's just flavored bubbles. But, the carbonation can help you feel a bit more full during your meals as opposed to water while still being zero calories. Yes, it'll be different for everyone but just something to experiment with. If that's not your thing you can always just stick to water or even seltzer.
TIP #10: Reality Check
If you end up having a piece of candy or snacking it's important that you know you didn't "cheat" or "fall-off the wagon" and you shouldn't feel guilty about it. You just had a snack/ate some more food and the next meal you choose to have is your next opportunity to make it a nutritious one. No one ever lost all their results from one "bad" day and no one ever got in great shape by one "good" day. DON'T STRESS IT!
Those are some of the tips I've learned and utilize in my day-to-day for help with avoiding unwanted snacking. The big picture of these tips is to promote good eating habits that support your overall goal. I hope you find these tip helpful and feel more equipped in situations where you felt less in control.
Questions, comments, and feedback are all welcome in the comments section. Thank you for reading! --Tom
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