6 TIPS TO SNACK MORE MINDFULLY
Whether or not you have fat loss as a goal, snacking more mindfully is beneficial for everyone’s health. For fat loss goals, we need to be sure we are in a calorie deficit. This means that the energy consumed (calories) is less than the energy we expend through daily living and exercise. This doesn’t mean that snacking is off limits! For some, having food between meals helps keep them more accountable and adhere to their diet. For those who are not seeking fat loss, being more aware of how they’re snacking can improve their health by minimizing processed food and getting in more micronutrients (vitamins/minerals).
I have listed 6 ways to help all of us snack more mindfully to either help reach fat loss goals or improve our health and make our insides happy.
TIP #1: CONTROLLING CRAVINGS WITH PORTION CONTROL
If you get crazy cravings for sugary snacks or chips, YOU ARE NORMAL. My advice is to not give into every single craving every single time, but it is 100% okay to do so every so often because we are human! So when you do decide to to enjoy something you’re craving, I recommend buying a single serve. If we buy an entire pack of cookies or a huge bag of chips, that will lead to either overconsumption or we will continue to snack on them daily until they’re gone. If you are craving chips, look for one of those small “lunchbox size” packets. Look for small candy bars or a single cookie if you’re going the sweet route. Sometimes, a protein bar can satisfy a sweet craving and it is often the same or a little bit less in calories compared to a candy bar and you will also get the benefit of protein to fill you up.
TIP #2: IF YOU DON’T BUY IT, YOU WON’T EAT IT
This piggybacks off of Tip #1. It is easier said than done to not stock our fridge and cupboards with processed, high calorie snack options because they can be a sense of comfort and are often enjoyable, but it reduces the likelihood of overconsumption if these foods are not as readily accessible to us. If you do not buy them, you will not eat them. As I mentioned before, it is 100% okay to enjoy some treats here and there, but we can’t give into every single craving if we expect to make a change. I would be much less likely to let a craving pass if every time I wanted a sweet treat all I had to do was open up my cupboard and grab something. Instead, since I rarely keep indulgent treats in bulk in my home, I have an easier time letting the craving go.
TIP #3: DON’T ELIMINATE ALL TREATS 100% OF THE TIME
If you eliminate all processed food from your diet 100% of the time, you most likely are not going to be very happy. While yes, we should absolutely limit the amount of processed food we eat, it is not reasonable to say we will never eat it. When you allow yourself to have food that brings you enjoyment even when it’s not very nutritional, you are allowing yourself to be human and it actually helps you stay on track with the rest of your nutrition. Have a treat on occasion, account for it (or not) in your calorie intake and move on with the rest of your nutrient dense diet!
TIP #4: GET TO KNOW YOUR HUNGER PATTERNS AND CRAVINGS AND ACCOMMODATE WITH SIMILAR, LOWER CALORIE OPTIONS
For me personally, I know that I get very hungry in the mid afternoon-evening and those are the hours I am reaching for snacks to get me through. If I am not well prepared with more nutrient dense snacks, I will eat anything and everything! So, it is important to me that I plan ahead. Getting to know your hunger patterns and most typical cravings at these times will help you be better prepared so you can stay on track. If you know that you always want something sweet after dinner, you can accommodate with a lower calorie option than say a tub of ice cream or some cookies. Perhaps you can make some frozen yogurt bars, or maybe 1 square of dark chocolate will do it for you. Or on the savory side, choosing something like popcorn over a bag of chips can be a smarter snacking option due to lower calories and the serving size for popcorn being far greater than chips (more volume for fewer calories is a win). For popcorn, make sure its not smothered in butter or oil or it kind of defeats the lower calorie purpose!
TIP #5: CHOOSE SNACKS YOU ACTUALLY ENJOY
Planning your snacks ahead of time is a great way to ensure you’re making optimal choices in the face of hunger, but it is important to choose snacks that you will actually want to eat. If you know that you will not eat raw veggie sticks if you bring them to work for a snack, think of something else! If there are communal snacks that look much better than what you brought, you’re more inclined to eat them rather than your “healthier” snack. If you force yourself to eat food that you don’t enjoy, you will not be successful in your attempt at change because you will not be able to adhere to your nutrition goals long term. Food is meant to be enjoyed and it is meant to give us energy, so find your balance.
TIP #6: PROTEIN
In short, protein helps keep us feeling fuller for longer and therefore potentially makes it easier for us to eat less and to eat more mindfully. Most of us reach for carbohydrates (particularly those that are highly processed) when we snack. CARBS ARE NOT THE ENEMY, but they are used for energy and do not help keep us full. If you haven’t already, please see my Blog Post #1: Protein Intake for Fat Loss and Lean Muscle Gain (https://www.insideoutfitnesspdx.com/blog/protein-intake-for-fat-loss-and-lean-muscle-gain) to learn more in depth why having sufficient protein in our diet is crucial to adhering to a diet or in pursuit of maintaining body weight or building muscle. You can also use my calorie calculator to estimate your required protein intake (https://www.insideoutfitnesspdx.com/calorie-calculator).
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