While the general consensus used to be that snacking between meals was bad, now research shows that snacking throughout the day can balance blood sugar levels, keep cravings at bay, boost metabolism and stop overeating at meal times. But, there’s a right way and a wrong way to snack; healthy, calorie-controlled snacks containing protein, fruit and veg, and fiber can ensure that you curb your hunger and still keep to your weight loss plan with Phen Caps. However, snacking can easily get out of hand and be a source for hundreds of excess calories, especially if you find yourself mindlessly finishing off a bag of chips or reaching for a snack due to boredom or habit. Put a stop to bad snacking habits by following these ten great tips!
1. Eat Fruit
Bad habits such as late-night snacking or giving in to afternoon sweet cravings are often fueled by a desire for sugar or dessert. A small piece of fruit can be a great way to satisfy this craving with fewer calories while also adding to your daily fruit quota and topping up your vitamins and minerals.
2. Drink Herbal Tea
Often a desire to snack can be satisfied just by changing the flavor in your mouth. Warm mint, green tea, or chamomile tea can stave off a sweet craving without actually contributing any calories.
3. Treat Your Snack Like a Meal
When we’re in ‘snack mode’, we typically see nothing wrong with ignoring standard eating practices, such as sitting at a table, and instead stand in the kitchen or talk while we dig into a bag of chips. But, by not consciously acknowledging what you’re consuming, overeating is far more likely. If you actually take the time to put your snack on a plate, sit down and enjoy it like a meal, you’re going to savor what you’re eating that much more. You’ll also be more likely to feel satisfied.
4. Brush Your Teeth
Dentists will tell you that it’s good to brush your teeth as soon as possible after a meal to avoid tooth decay. An added bonus of this strategy is that with a clean fresh mouth you’ll feel less like snacking, and since toothpaste tends to make food taste bad, this should certainly put you off.
5. Focus on Your Food
Don’t watch TV, listen to music, or talk on the phone while you’re eating. Just like snacking while standing up, this leads to mindless munching — and the calories add up! Be mentally present for your snack. By focusing on what you’re consuming, you’ll end up eating less and enjoying your snack a lot more.
6. Limit Yourself
If you’re allowing yourself to snack on a treat, do it in moderation. This does not mean sitting down with the whole packet of anything – you’re likely to end up eating it all, or at least way more than a serving size. Instead, select a small portion, then but the box back in the cupboard and forget that it’s there. Then, just enjoy your snack and savor it, remembering that this treat will still be there for another time. It may sound easier said than done, and while it takes concentration and discipline to practice self-control, if you put your mind to it, you can learn to stop yourself when you’ve had enough.
7. Eat as You Go
The slower you eat the better, as allowing your brain time to receive the signals that you’re full means eating less. Try eating fruit like oranges or pomegranates, which take some time to peel, or nuts like pistachios, which come in their shells. If you eat as you continue to peel your fruit or crack open your nuts, you’re giving your body more time to feel full, so you end up eating less.
8 Break Your Habits
One of the problems with getting into a snacking habit, such as opening a packet of chips while you watch TV or eating cookies with your morning coffee, is trying to break the association in your head. If you need something to keep your hands busy while you watch TV, paint your nails or do a crossword. Better yet, start a new healthy habit and go for a walk after dinner instead of snacking on sweets, or swap your morning coffee and cookies for a cup of anti-oxidant-rich green tea.
9. Drink Water
Water is a simple and effective way to avoid excessive eating. Not only is thirst often mistaken for hunger, water can also help fill your stomach during the extra time it takes for the hunger signals to let your brain realize you’re full. Drinking flavored water or adding a slice of lemon in your glass can make water more interesting and distract your taste buds away from the desire to eat.
10. Control Your Environment
If you’re having serious trouble with self-control, then the most effective way to avoid giving in to snacks is to avoid having them in the house. If a certain food is your personal kryptonite, stop buying it – you can’t eat what’s not there! Although it’s no fun to deprive yourself of your favorite foods, if you find it too hard to limit yourself then it’s not worth keeping them around either.
The key to successful weight loss is to stop doing what you’ve done to gain the weight and realize that it’s time to start making the tough changes you need to FINALLY lose the weight for good. Like breaking bad snacking habits, this can be difficult, but with the help of Phen Caps to suppress appetite, reduce cravings and boost concentration and energy levels, making these changes will be all the more possible.
Have you changed your bad snacking habits for good ones? Please let us know by commenting below!