We’ve all been tempted by a sugary snack between meals, whether to satisfy hunger or to combat a minor depression. Indeed, fatty and sugary foods are often perceived as “comfort food.” However, snacking is the number one enemy of a healthy diet, especially if your goal is to lose weight.
This bad habit could backfire on you, as it tends to make us gain weight.
It’s difficult to break, and there are no specific methods to stop this habit. Only discipline and motivation will allow you to overcome snacking.
However, there are some practical tips to use when you get the urge to snack.
Here are my 10 tips to stop cravings and avoid snacking between meals
1. Talk about it
Many people turn to sugary foods as a coping mechanism for emotional reasons. For example, when they are stressed, depressed, or angry. But food doesn’t solve emotional problems.
Even if you’ve always snacked, don’t think it’s inevitable. You can work on yourself, and healthcare professionals can help.
2. Keep a food diary
Keeping a food diary to track your meals can be helpful. This method is effective for reducing snacking, as it can deter you from eating if the thought of writing down the calorie content of a donut is more painful than giving it up.
In some cases, snacking often stems from a lack of planning. Therefore, keeping a food diary will help you get more organized and will also allow you to identify the times of day when your cravings are strongest.
3. Divide your meals into smaller portions.
It is best to split your meals by incorporating at least 2 snacks, one in the morning and one in the afternoon.
Eating more frequently helps prevent cravings, as your meals are better distributed throughout the day, preventing you from snacking between meals. It’s a good eating habit to adopt that will allow you to achieve significant results.
4. Stay hydrated
Make sure you stay hydrated. Dehydration has been proven to increase feelings of hunger.
When you start to feel hungry, drink water instead of reaching for the food!
Water will not satisfy hunger as well as solid food, but it will help to reduce this phenomenon.
Indeed, the water will fill your stomach, which will then send a satiety message to our brain, which aims to reduce your feeling of hunger.
It is recommended to consume at least 2 liters of water per day, throughout the day. Always prioritize pure water and avoid sodas and alcoholic beverages, which tend to dehydrate you.
5. Keep your mind occupied
It’s noticeable that snacking often occurs when a person is idle or bored. So, when a sugar craving strikes, try to find an activity that will help you overcome it. For example, go for a walk, go shopping, go to the movies, etc.
6. Reward yourself
Reward yourself for successfully managing cravings. Remind yourself why you’re working on this and reward yourself for each successful step. Avoid rewarding yourself with food. Here are some good examples of rewards:
- A manicure
- Going to the cinema
- Buy a new top for your workouts
- Take a cooking class (to make good, healthy, and balanced meals)
7. Make the foods you dream about difficult or impossible to obtain
No matter how much you love brownies, if you don’t keep some at home or at work, your craving will likely go unnoticed. Instead, make sure healthy alternatives are readily available in your diet and be prepared for future times when you need a healthy snack on hand, such as when you’re on the go.
8. Allow yourself a “cheat meal.”
If your cravings become too strong, then it’s okay to cheat a little. You can have a “cheat meal” once a week, where you can indulge yourself more than usual.
However, if you want to lose weight, it will be necessary to resume good habits the rest of the time.
9. Eat more fiber
Research suggests that some people can become addicted to refined foods, such as white bread, white pasta, and white sugar. The more you eat, the more you crave. Break the cycle. Eliminate refined foods from your diet, and you may reduce your cravings. Go further and refine your diet by replacing refined foods with whole grains and fiber.
These will help you stay full longer because they are known to fill the stomach and will help reduce all your sugar cravings.Â
Here are some good sources of fiber :
- Cereals (rice, pasta, oats, etc.)
- Dried fruit
- Legumes (soybeans, lentils, dried beans, chickpeas)
10. Brush your teeth after meals
Brushing your teeth after meals helps prevent snacking. In addition to promoting good oral hygiene, brushing can also help curb hunger pangs. This action removes the taste of food residue from your tongue and the back of your mouth.
Therefore, the urge to snack is actually a false signal of hunger. It’s best to choose a toothpaste with a minty flavor, as this helps reduce cravings for sugary products.
