5 healthy hacks to stop snacking between meals

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1. EAT BEFORE YOU GO SHOPPING

Picture of husband, wife and two kids at the grocery store shopping for food

Studies show that hungry shoppers are more tempted to buy high calorie foods than usual. In an experiment, researchers led by Brian Wansink, director of the Food and Brand Lab at Cornell University, analyzed purchases of 82 people in a grocery store. They compared the purchases of those who went shopping between the hours of 1pm and 4pm. This was after lunch when people were less likely to be hungry so they bought less high calorie foods than those who shopped between 4pm and 7pm. The 4-7pm group bought more high calorie products compared with those who shopped after lunch. Basically people should be more careful about their choices when food-deprived; their hunger will lead to unhealthy food choices.

2. STOP DRINKING YOUR CALORIES

Woman in the background holding a full glass of orange juice with an orange wedge

High-calorie drinks are mostly empty calories.  You should eat your calories and not drink them as you’ll get more nutrients and feel fuller.  Liquid Calories Count. If you’re taking in only 1,200 to 1,500 calories a day, save those calories for food. Liquid calories add up quickly, so stick with water or calorie-free beverage and you could lose a pound or two. Liquid calories are deceiving because beverages like sodas or juices often contain a lot of calories but do little to satiate hunger.

When drinking soda people unknowingly consume more calories overall because of the beverage and their meal. People have a tendency to perceive juice as healthier than soda, but both beverages contain about the same amount of calories and sugar. An 8-ounce serving of juice or soda typically contains about 120 to 180 calories. Consider this difference between juice and soda while you’re getting equal amounts of total sugar;  juice contains more overall fructose.  Sweetened sodas are about 55 percent fructose, fruit juices are almost pure liquid fructose. Research has linked  fructose to non alcoholic fatty liver disease in young children. A ood swap;  carbonated water has 0 calories and it will make you feel fuller because of the bubbles.

3. ADD MORE FATS TO YOUR MEALS

Woman in the background holding a an avocado sliced open

Fat is digested slowly so eating it can help reduce appetite. Eating healthy fat foods like avocado, nuts, coconut oil, grass fed butter or olive oil can actually help you manage your weight loss efforts by providing a better sense of satiety than other lower fat foods. So, try swapping the unhealthy fats in your diet for healthy fat varieties. How to stop snacking at night just by adding fats to your dinner.

4.  DRINK MORE WATER

Kids drinking water spouting out of a huge wooden cannon-like tube

Before your meals and between meals water will help you feel fuller longer. Drinking water helps boost your metabolism, cleanse your body of waste and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water so you will drop those extra pounds of water weight.

5. STAY BUSY

Woman freaking out and yelling as her hands grip the air

How to stop eating junk food and lose weight? Being bored is a big contributor to snacking. There are many ways to stop boredom/emotional eating. The first thing is to realize that you are not actually hungry and that you’re just bored. There are many ways to stop being idle;  go to the gym, for a walk with your dogs or friend – even take up a new hobby or just be outside where there’s no food. You may not realize it, but even a small change in your life can decrease emotional eating  It is important to explore all your options.

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