How to Stop Mindless Snacking
It is estimated that the average adult makes an eye-popping 35,000 decisions per day and roughly, 200 decisions about food per day. Chances are, you probably will only recall a fraction of them, particularly when it comes to your food intake. Your regular meals may be set each day, but the way your life is structured may lead to mindless snacking.
Snacks in your hand
Although eating in between meals may seem like an indulgence, healthy snacks can be an important part of your diet. They can increase your energy during the day, prevent over-eating and help you maintain your weight. Snacking can be a good idea, but you may want to figure out why you are snacking. So, how do you crack your snack habit?
Take a moment before you begin to eat your snack and figure out what thoughts or emotions prompted you to snack. This is a perfect practice to start eating mindfully. While snacking, always ask yourself why you need this snack? Are you actually hungry? Do you need an energy kick or are you simply eating because you are bored?
These questions invite you to recognize the difference between mindful and mindless snacking. Mindful snacking is eating with attention and intention. To determine if you are mindful snacking, answer the following questions:
Were you hungry?
Do you feel satisfied after eating?
Do you feel energized after eating?
Did you know when to stop?
Did you listen to that voice which tells you when you’re full?
One of the most common habits for many people is to eat while doing another activity. You may eat while you are on the phone, or watching television. When you are eating and doing something else, you may tend to overeat, or not chew your food completely. Others tend to snack when they are stressed out or depressed. To learn more about your mindless snacking habits, consider the following questions:
Were you motivated by emotions?
Do you feel guilty after a snack?
Did you give in to cravings easily? Was it an unhealthy snack?
Were you snacking because of boredom?
Did you eat your snack while doing an activity?
Knowing the difference between mindful and mindless snacking can help you gain control of your snacking habits. Here are some tips to stop the mindless snacking:
Snack on smaller portions by buying the individual-sized packaged foods
Drink plenty of water between meals
Keep the tempting foods out of your reach and healthy food choices within reach
Eliminate the convenience and pick snacks that require preparation, a plate or a bowl.
Slow down and take your time while eating
Unplug yourself from all devices when snacking
The best way to prevent mindless snacking is to check in with yourself before you eat the snack. Be completely honest with yourself and keep abreast of the number of calories you are snacking on.
Over time, you will become more aware of your body’s needs and be able to establish mindful snacking habits.
