Stop Snacking Now!
Let's chat about your snacking and how you can work on reducing it and putting an end to it.
Catchy title, right? You are probably very confused right now, as to whether:
You should or shouldn’t be snacking?
Let’s unpack it in this article.
Are you intentionally adding snacks to your plan in a controlled manner?
Is what you doing working for you?
Answered yes to the above?
Cool - Proceed as per normal.
Are you having random cravings throughout the day?
Is that leading to unwanted snacking?
When you reach for the snacks, does it end up in the whole box or packet being eaten?
Is that stalling your progress?
Do you want to make a change to that?
If you answered yes to the above, here’s what you can start doing…
Like, literally, start doing these things.
But also, be patient with yourself as change doesn’t take place over night!
Start by asking yourself these questions and writing down the answers:
Identify when you get cravings for unwanted snacks - Write it down.
What are you doing when the craving hits - Figure this out.
How are you feeling when the craving hits - Again, write it down.
How have the rest of your meals looked for the day?
Have you skipped meals throughout the day?
Are you mentally and physically restricting the things you are craving?
“But why all the admin, Mandy?”
As much as I know you just want low calorie recipes and exercise plans…
You HAVE to figure out why and when the cravings and unwanted snacking is taking place…
So that you can implement the right strategy to combat it.
No low calorie recipe or generic plan will work for that. Simple as that.
Put the damn work in to figuring out these things.
You could be craving things because you are tired
Now you know you need to work on a better sleep routine.
You could be craving foods because you haven’t eaten all day
Now you know that you need to start having three meals per day.
You could be cravings foods because you are stressed
Now you know that you have to start working on other coping mechanisms for your stress.
You could be snacking because you are emotional
Now you know that you need to work on the root cause of the emotions.
You could be snacking because you are bored and it is habitual
Now you know that you need to start adding habits that align with your new goals.
You could be having intense cravings because you are restricting foods
Now you know to work on breaking that restriction by creating balance in moderation.
The pause technique
Try creating a 10-15 minute pause between thinking about snacking and actually snacking. Create a break between thinking and executing.
Do a cognitive task during that pause moment.
Write down how you are feeling during that pause moment.
As yourself if this is a need or want during that pause moment.
Do a form of exercise during that pause moment.
The If / Then Strategy
Create a list of ‘thens’. What I mean by this is: if you want to snack, THEN you will do XYZ instead of snacking.
If I am stressed, THEN I will call a friend.
If I am Emotional, THEN I will write a journal entry.
If I am bored, THEN I will go for a walk.
The new THEN replaces the old THEN which was snacking.
Plan and prep
Plan your three meals per day.
Plan your wanted snacks.
Prep a big salad, keep it in the fridge.
Prep your protein, keep it in the fridge.
Prep your emergency snack pack, add it to the plan.
Plan and prep low calorie snacks that align with your goals.
All of the above planning and prepping will see you be a lot more intentional about your food choices as well.
And being intentional about what you are eating, well it makes a massive difference.
If you have added it to the plan, and eaten it intentionally:
There is a lot less guilt, and a lot less spiraling.
The one thing I will add is:
You have to actively work on all of the above!
You can’t just look at it and say “ok, I will try”
NO! You write down a plan of action.
And keep giving it your best.
And you don’t stop trying after one day.
All of this is an ongoing process.
But I can tell you now that you are highly capable of mastering the process!
You just have to keep showing up.
Much Love
Mandy
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