How To Stop Snacking

Don’t you think it’s time to start looking like a snack instead of always reaching for one?

Now you can with these tips that’ll teach you how to stop snacking!

EAT BREAKFAST

Research has found that people who eat breakfast, especially one that’s high in protein, experience less cravings for sweet and savory foods later in the day than those who skip it.¹

PUMP UP THE FOOD VOLUME

Include vegetables at every meal. They’re rich in fiber and have high water content, helping to stretch the stomach so it feels full. Fiber also has the effect of slowing down the rate in which food empties out of the stomach. Taken together, voluminous foods help signal to the brain that there’s no need for food, thus decreasing the likelihood of grabbing a snack before the next feeding opportunity.

STOP HOARDING

When grocery shopping, only purchase what’s necessary for the week rather than acting as if the supply chain is going to collapse before you can get to the store again, as buying in bulk and having a crapload of food at home increases the odds that you’re going to snack on a lot of it.²

PLAY HIDE AND DON’T SEEK

Every time you see food, your brain decides if you should eat it or not. And the more often you see it, the higher the odds of you eventually eating it. That’s why you should do as good a job at keeping all treats out of sight as you do in keeping all your side-pieces out of view from the person you’re in a committed relationship with!³

INCONVENIENCE YOURSELF

Keep snacks in hard-to-reach places, as having to do the extra work of accessing a food lessens the likelihood of eating it because, you know, humans are inherently lazy.⁴

ASSESS THE SITUATION

Oh, none of the tricks worked? Well, before grabbing a snack, ask yourself if you’re actually hungry or just want to eat something for the fuck of it. If the latter, then go find something to do to distract yourself from the craving. And if you’re really hungry? Shit, then go ahead and snack! However, that doesn’t mean you should pig out. Instead, shoot for healthy alternatives, like Greek yogurt, berries, or hummus. Another option is to enjoy a sinful snack item but in moderation.

Snacking is defined as the consumption of food or beverages between meals and can occur not only out of hunger but also due to a myriad of factors including location, social environment, food availability, stress and energy levels, boredom, and many more.

There’s nothing inherently wrong with snacking, as doing so provides the body with calories it can use as fuel to power itself. But nothing being wrong with snacking is when it’s done in a manner where the calories are compensated for at the next meal. The problem with snacking lies in the fact that a great many people don’t make the adjustments, ultimately leading to an increased total calorie intake for the day. Snacking like this over time can result in weight gain or hinder weight loss if trying to lose it.

That’s why it’s imperative to either incorporate your snacks into your day and plan them out so they fit your daily calorie needs or learn how to stop snacking altogether, as you’ve certainly done after reading this!

Glossary: calories, hormones, moderation

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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.