Today I’m coming at you with some tips on how to control your snacking habits… This is something I noticed myself doing a lot more during lockdown and now any time that my day doesn’t have structure. It can be a bad habit to get into, especially if you’re trying to lose weight. But it doesn’t have to get in the way of your physique goals! Firstly notice whether you’re just eating out of boredom (which I often am) or if you’re genuinely hungry. If that’s the case, it may be that your body actually needs more food and fuel for you to function optimally – it may be worth tracking your calories for a few days to see where you’re at.
INCREASE PORTION SIZES
Increase your portion sizes at meals and make sure they contain plenty of protein and bulk them out with lots of veggies to keep you fuller longer. I appreciate this is easier to do when you enjoy eating vegetables like I do, but if you don’t – try mixing it up and trying new things. Just because you didn’t like broccoli as a kid doesn’t mean you don’t now, and veg doesn’t have to be plain and boring! Try roasting a mixture of veggies drizzled in olive oil, paprika, garlic and a pinch of salt, and thank me later.
BAKE HEALTHY SNACKS
Have healthy snacks in so you’re not as tempted by the less healthy ones! I’ve posted a few recipes recently of healthier snacks I’ve been making myself rather than buying snack bars which contain a hell of a lot more sugar and processed ingredients. Fresh fruit and nuts are also good to snack on! My go-to’s are bananas and a mix of berries.
No Bake Vegan Protein Bars
EAT SMALLER, MORE FREQUENT MEALS
Try eating 5 smaller meals instead of 3 big ones – spreading out your food throughout the day so that you don’t have as long to wait until your next feed definitely helps – if you’re counting calories to meet a goal (gaining or losing) you can easily split that into more frequent meals and still stay on track. A common misconception is that in order to lose weight you must eat tiny meals and nothing in between – this is a myth! As long as you are in a calorie deficit (eating less than you are expending overall) you will lose weight. So you can eat as often as you like as long as you control the portion size and caloric content appropriately to meet your goals.
Make sure you’re hydrated- sometimes the feeling of hunger is just because you’re dehydrated. Try drinking a glass of water with every meal, first thing when you wake up and a glass after your evening meal too. If you’re craving lots of snacks, try drinking a big glass of water first and see if you’re still hungry. Low calorie fizzy drinks can also be a good substitute to really sugary drinks/snacks that could also kerb the cravings. (I am NOT suggesting you fill yourself up on fizzy drinks instead of meals!)
ALLOW YOURSELF TO SNACK!
At the end of the day, life is short and you should definitely allow yourself to snack sometimes – its perfectly OK to include chocolate, biscuits and cake in your diet as long as its in moderation. Those things aren’t going to ruin your progress overnight, or at all unless you’re eating really excessive amounts consistently. Personally, I snack every single day. On a full day I have five dance classes a day, and just breakfast at 8am is not going to keep my energy levels up throughout three high energy classes before lunch time. I try and take healthy snacks like homemade oat bars, fruit and nuts to keep my energy levels topped up throughout the day, but I do also allow myself to have chocolate and crisps when I fancy them.
What’s your guilty snack pleasure? I just can’t say no to chocolate!
If you’d like any help with your nutrition feel free to email me at firstname.lastname@example.org or drop me a DM!