Say “goodbye” to mindless snacking and “hello” to getting deliberate about what happens between meals.
Whether it’s the donut on the conference table, a glass of wine with pals, the leftovers on your child’s plate, or the dessert after dinner, it’s useful to get some accountability around what is happening between meals.
The following tips can help us avoid mindless grazing and eat with intention.
Tip #1: Keep an Accurate Visual Food Diary
Snap a photo of everything you’re consuming. At the end of the day, look back over your pictures. What trends do you notice?
Do we see a lot of salty snacks?
High-fat items?
Sweets?
Or are the snacks high in fiber and water content?
To get accurate portion sizes, it likely means not eating directly from the bag or box.
Measure out your serving size and put it in a bowl or on a plate. Create awareness around what you’re actually consuming. Don’t take a photo of the tub of ice cream and tell your coach, “I ate some of this.” Let’s get real about the quantity.
Tip #2: Plan Your Snacks
Take it one step further by planning your snacks ahead of time, including anything you might have after dinner. Decide what you will have at the beginning of your day and stick to it.
Tip #3: Optimize Your Environment
The availability and visibility of certain foods can impact our eating habits.
You may benefit from front-loading your kitchen with healthy options, like cut-up veggies, low-calorie popcorn, or some fruit to enjoy after dinner (p.s. – don’t forget about our Grocery Shopping Guide). Swap out wine for a nice, loose-leaf tea one night. Keep sweets and processed foods off the kitchen counter. If you’ve got highly palatable sweets and treats, with their brightly colored packaging, sitting right on top of the kitchen counter, you or someone you love WILL EAT them eventually.
Put them behind a closed pantry door. It’s amazing what happens when the suggestive prompts are out of sight, which can often lead to a desire to eat.
And better yet, commit to not purchasing any more palatable snacks for the rest of the Lean in 12 duration!
Tip #4: Pair Sweets and Treats With at Least 10g of Protein
Pairing some protein with a snack that is traditionally carb or fat-centered can affect how your body processes it. This approach assists not only with fullness but also with awareness of whether you’re actually hungry or eating out of boredom.
On a physiological level, it helps stabilize our blood sugars, helping us avoid a carb-heavy crash later on. It also supports all that lean muscle you’re working hard to build.
And as a bonus, when protein is adequate, you may also notice fewer cravings overall.
Especially later in the day.
Here are some practical examples:
- Instead of a bowl of crackers, opt for some crackers and hummus together.
- Consider pairing your fruit with some Greek yogurt.
- Pair your chips with some cottage cheese.
- Eat pretzels with some sliced turkey or string cheese.
Tip #5: Give Cravings a 5-Minute Time Out
This practice helps break the cycle between the impulse and the action. Ride the wave of craving for 5 minutes. Assess how you’re feeling in your body.
Are you especially stressed and craving comfort?
Does this snack or treat signal something to you psychologically (for example, one might associate a drink at the end of a workday with a signal that you’re finally off the clock)?
What is the “job” of this craving/snack/habit?
Whether you decide to partake in the snack isn’t right or wrong, but it is useful to get some awareness and stay in control of your habits.