How to stop overeating snacks
I’ve worked with many clients who think their snack habits are out of control, they believer they cannot be trusted around certain snack foods, and even go as far as restricting future meals because of a snack session that has left them so stuffed, they don’t think they “should” eat again that day. And the one constant in these snack-concerned clients is that they’re usually undereating elsewhere in the day, relying on willpower to get through the day while ignoring their hunger, leading them to feel a loss of control when they finally get to snack time.
Of course that happens! When we restrict food (whether intentionally like skipping breakfast to lose weight, or unintentionally by not knowing how to nourish your body adequately), there is going to come a time when your body sends you strong cues that it needs to eat…and fast. When snack time rolls around, say after a busy work day when you didn’t have time for lunch, or in the evening when you’re relaxing after a strict day of calorie counting, it’s going to be really hard for your body to stop at just a snack pack of pretzels or two little Girl Scout Cookies. At that point, your body is going to be looking to make up for lost calories it missed earlier in the day, and when we’re overly hungry, we tend to seek out simple carbohydrate sources such as crackers, cookies and chips. Those simple carbs provide our body with the quickest source of energy, afterall! So it makes sense you’re grabbing bags of chips, boxes of crackers, or candy by the handful when you’re in a state of over-hunger. All of these foods will provide you with a quick stream of carbohydrates and boost of energy, but, without adequate fiber, fat and protein (macronutrients that provide satiety), you’re going to need to eat a lot of them before you feel properly satisfied, which is where that loss of control feeling kicks in.
Eating satiating meals at regular intervals (about every 4 hours) can help keep your blood sugar balanced and energy steady throughout the day so that when snack time rolls around, you’re ready but not ravenous. Enjoy meals that have adequate protein, fat and fiber, which are key in blood sugar regulation. Not sure how to make meals that are satisfying? Click here to send me a message about working together!
Snacks should be used to fuel your body and keep you energized between meals. If you eat lunch at noon, for example, and dinner at 7, that’s a long stretch to go between meals without eating. Enter snacks! Instead of relying on willpower to get through the day, make intentional snack choices to satisfy you. Choosing snacks that have a nice combination of fiber and fat or protein will be satisfying and keep your blood sugar and energy stable between meals. Think greek yogurt with berries, cheese cubes and cut up veggies with hummus, or deviled eggs with some fresh fruit. And, if you love Cheeze-its or pretzels, you can have those too! Think of ways to incorporate some of those snacks that have simple carbs with the addition of a protein and fat source to help with satiety - like some string cheese or almonds.
Don’t let snacks scare you - reach out for support today!
