A few chips here, a handful of crackers there…it might not seem like these small bites and nibbles at up throughout the day, but they really do!
When you’re nibbling throughout the day, it can be incredibly difficult to keep track of everything you’re eating.
Plus, you’re never really going to feel full from a nibble here and a bite there. Therefore, it can be extremely difficult to tell when you’re going overboard.
So, if you love to graze and nibble, but want to lose weight, this article is for you.
Here are the top weight loss tips for who can’t resist nibbling and grazing snacks.
Pause Before You Bite
Usually, when people graze on snacks, they do it mindlessly.
They’re walking to the kitchen for a glass of water or walking by the receptionist’s desk at work, and they grab a snack or a piece of candy without even thinking.
Next time, before you reach something, pause for a second. Ask yourself, “am I really hungry or am I just grabbing this snack out of boredom or habit?”
More often than not, you’ll find that you’re actually not really hungry at all.
Try to do this every single time you reach for a snack. You should soon see your grazing habits slow way down.
Also, if you find yourself reaching for these snacks out of pure boredom, grab something else that won’t add on any calories, such as a glass of water or herbal tea.
Control Food Where You Can
If you’re at work, there’s only so much you can do to control what food you’re surrounded by.
However, if you’re at home, you have total control.
A super easy way to kick the grazing habit? Eliminate all snacks from your home. It will be incredibly difficult to not have snacks on hand in the beginning, but soon you will get used to it.
However, if you feel like you absolutely can’t go without snacking, at least make the switch to healthier snacks.
Keep fruits, veggies, nuts, hard-boiled eggs, and tuna packets in the house to snack on.
And, it can even be a good idea to bring your healthy snacks to work.
Next time you’re tempted to go swipe a bag of chips from the office kitchen, pull out those veggies and hummus you packed earlier in the morning.
Buy Portion-Controlled Snacks
A lot of times, people grab a handful of a snack, and think they’re not really doing any real damage because it’s, “just a handful.”
Depending on what you eat, a handful of something can do some serious damage.
To keep your snacking sizes in check, buy everything in portion controlled bags.
There’s a portion-controlled version of practically every snack out there, so this shouldn’t be that difficult.
This will help stop you from mindlessly overeating, and it will make you cognizant of how many calories you’re actually consuming through snacking.
If you don’t want to waste all that plastic by buying everything portion controlled, you can portion out snacks on your own.
Buy some mini reusable Tupperware containers and measure out some snacks at the beginning of the week.
You can keep these snacks around the house for when you get a craving or you can toss them in your work bag.
Pack on Bigger Portions at Breakfast
Are you someone who grazes and nibbles the most at night?
If so, it might be that you need to eat bigger portions at breakfast.
When people are trying to lose weight, they often start out the morning trying to “be good.”
And, for many people, consuming a low-calorie or low-carb breakfast is super easy to do. Oftentimes, people are able to carry these “good” eating habits over til lunch, by consuming a small cup of soup or a small salad with some grilled chicken.
But dinner rolls around. After having essentially fasted throughout the day, your hunger pangs have now turned into strong cravings.
Pretty soon, you find yourself heading back to the kitchen for a spoonful of peanut butter, then a bowl of cereal, then a bag of chips, then a cookie. Before you know it, you’ve undone all of your healthy eating.
Eat a bigger breakfast and a bigger lunch. This should help to diminish the constant late-night snacking.
Next time you have a snack craving that you know isn’t based on hunger, eat or drink some mint.
There’s scientific evidence supporting the claim that mint can actually help suppress your appetite and your cravings.
There are a lot of ways you can use the magic of mint to stop your cravings in their tracks. You can:
- Sniff some peppermint essential oil
- Chew some sugar-free mint gum
- Sip on mint tea
- Chew on raw mint leaves
- Brush your teeth with mint-flavored toothpaste
- Swish your mouth with mint-flavored mouthwash
Keep a Food Diary
Another way to kick snack grazing to the curb?
Keep a food diary.
A food diary will help you realize how much you’re eating, as well as how many calories you’re consuming.
But what is a food diary?
A food diary is a just a list of everything you ate that day. You can use a notebook for your food diary or use the notes in your phone to record what you ate. You can also use one of the many weight loss apps out there to record everything as well.
Adding up the number of calories you’re consuming from snacking alone can really help you cut back.
Eat More Fiber
If you’re looking for a nutrient that makes you feel fuller for longer periods of time, it’s fiber.
Studies have found that less than 3 percent of Americans get the daily recommended amount of fiber. 3 percent!
Clearly, we all need to step up our fiber consumption game.
Luckily, there are plenty of foods that are high in fiber.
These include berries, fruits, leafy greens, beans, avocados, nuts, and even popcorn!