Crack the Code to Excess Snacks
Maybe you’re a pro at planning balanced meals, but things go awry during the hours in between. [clickToTweet tweet=” Excess snacks can put you over your daily calorie requirements and fill you up with sugar and other ingredients you’re trying to avoid.” quote=” Excess snacks can put you over your daily calorie requirements and fill you up with sugar and other ingredients you’re trying to avoid.” theme=”style3″]
Lose weight and protect your health by changing the way you snack. Check out this list for ideas about how to snack less and make smarter choices.
How to Snack Less
Be mindful. Are you surprised to find you’ve eaten half a cake when you really meant to have one slice? You’ll probably be satisfied with less food if you pay attention to each bite. Turn off the TV, the phone, your Kindle and chew slowly.
Leave the table. It’s difficult to tell when dinner ends and snacking starts if you sit around nibbling leftovers on the serving platters. Clear the table and go for a walk.
Have a hearty breakfast. Late night excess snacking could be a sign that you didn’t take in enough calories earlier in the day. Start with a nutritious breakfast like yogurt and fruit or an omelet stuffed with mushrooms and spinach.
Drink up. Thirst and hunger are often confused. The next time you want a cookie, drink a glass of water to see if the craving goes away.
Sleep well. Chronic fatigue can also make you want to eat. Go to bed on time and take a nap if you need to catch up on your sleep.
Chew gum. Sugar-free gum is an ideal snack. Satisfy your sweet tooth and enjoy chewing without consuming any calories. Gum even helps to clean up bacteria in your mouth in between brushing and flossing.
Keep a food journal. You may be snacking to excess without noticing. Use your phone or a notebook to track what’s really going on.
Identify trigger foods. Many of us have certain foods that lower our inhibitions. Save French fries or donuts for special occasions if you tend to go overboard. Just don’t keep then around.
Manage stress. Are you eating to cover up difficult emotions? Call a friend or listen to soothing music instead. Run in the morning or go to the gym after work. Think about hypnotherapy for those tough emotions.
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How to Snack Healthier
Reach for vegetables and fruits. A recent study suggests that eating 8 servings of produce a day dramatically increases happiness. Use snacks to help you reach your target.
Control portions. Most adults can indulge in any favorite treat as long as they keep the serving size reasonable. Learn to eyeball what an ounce of almonds or a cup of ice cream looks like. You can measure portions by using your hands as a measuring cup.
Create substitutes. Do you long for something salty or sweet? Bake your own pita chips with garlic and olive oil. Blend fresh bananas with frozen fruit making N’ice Cream.
Stock up. Fill your refrigerator and kitchen cabinets with nutrient-dense foods you love. You can make healthy treats in minutes with baby carrots, celery sticks, low fat yogurt, natural peanut butter, and hummus.
Avoid commercials. Advertising tends to promote ultra-processed foods high in sugar, salt, and saturated fats. Hit the mute button when you see TV commercials for candy bars and soda.
Plan ahead. Vending machines and gas stations are also full of foods that can derail your diet. Carry your own snacks in a cooler or plastic bags. Schedule a break for tea and half a sandwich when you’re out shopping or running errands. Always eat before shopping.
Make your snacks work for you, keeping you full between meals and fueling up your body. Watch your calories and eat nutrient-dense foods that help you stay slim and strong. And remember, your hypnotherapist can give you the edge on weight loss with suggestions to your Subconscious Mind for an ease that’s different from all you’ve done before.
About the Author Angie J. Hernandez, C.Ht.
A graduate of the Hypnosis Motivation Institute, Angie J. Hernandez, C.Ht., has her private practice in Milford, Indiana. She is certified in hypnotherapy by the Hypnotherapist's Union Local 472. Angie is the author of "Weight Loss Epiphany: The Workbook", "Charlie's Cuddly Animals for Little Geniuses" and "Weight Loss Hypnosis: Lose Weight with Hypnosis Scripts & Recordings". You can find out more about Angie and how to schedule private sessions by calling (574) 658-4686.
