Snacking is a behavior characterized by eating small amounts out of time Anxiety, boredom, hunger, meetings with friends and poor meal management, among other causes, can lead us to snack.
Snacking becomes a problem if we want to lose weight, because, generally, when we snack we opt for foods rich in fat, sugar or salt. In this article we present some psychological keys to avoid snacking
1. Plan your meals and eat 5 times a day
Planning meals is one of the best alternatives to avoid snacking between meals In fact, if we follow a diet and are well nourished, it is easier to avoid snacking. One of the best known strategies to avoid this is to eat 5 times a day.
If we eat three large meals throughout the day, it is possible that we get hungry between meals and, therefore, we snack. By dividing the daily calories into five meals, we will avoid having the extreme need to eat what we have on hand, as we will feel fuller during the day.
2. Take into account the time between meals
Scientific studies have shown that when we are trying to maintain our weight or lose weight, it is necessary to stabilize blood sugar to avoid carving. This can be achieved by eating every 3 or 4 hours, which is in line with the previous point, that is, eating 5 meals a day. This will help us stay full for longer, which will prevent us from wanting to eat between meals.
3. Eat a good breakfast
Breakfast is the most important meal of the day, and can determine the number of calories we consume throughout the day. According to scientific studies, people who eat a good breakfast consume fewer calories throughout the day than those who decide not to have breakfast. A complete breakfast, containing carbohydrates, proteins, fiber and healthy fats can make a difference and prevent us from wanting to eat between meals. Of course, taking into account the five meals a day, lunch should not be avoided either, because otherwise we can end up snacking mid-morning.
4. Eat complex carbohydrates
One of the reasons why blood sugar increases is because we eat simple carbohydrates (and refined), which can be found, for example, in white bread or industrial pastries. These types of carbohydrates cause hyperglycemia.
Glucose is essential for our body; However, in high doses, our pancreas, upon detecting the excess of this substance in the blood (what is known as hyperglycemia), releases insulin, the hormone responsible for carrying said glucose from the blood to the muscle and liver. After this glucose surge, levels drop again, causing us to want to eat more, especially sweets and high-fat foods. That is why it is necessary to eat foods rich in complex carbohydrates, such as brown rice, because they are digested progressively and do not produce glucose spikes.
5. Use fiber to your advantage
Fiber is a key substance for our digestive tract to function and better for healthy fecal elimination Fiber also keeps us more satiated, which prevents us from being hungry between meals. Complex carbohydrates have a high fiber content, so by eating foods rich in fiber we will also help prevent hyperglycemia from occurring.
Experts recommend the consumption of proteins in diets to lose weight because they accelerate metabolism, but, in addition, they also help us stay more satiated. Eating protein will help you not feel the need to eat between meals. You can learn about the different types of proteins in our article: “The 20 types of proteins and their functions in the body.”
7. Treat snacking like a meal
Many times we underestimate lunch and snacks, but one of the keys to the 5 meals a day is to treat each of the meals as if they were similar meals (that is, simply dividing the daily calories by 5). If we eat snacks between meals that do not leave us satisfied, what will happen is that we snack. On the other hand, if we eat more and nutritiously during lunch and snack, we will feel more satisfied throughout the day.
8. Take care of your environment
Taking care of the environment is essential to avoid snacking, because it promotes self-control This includes not having, for example, cookies visible if you are in the office. If you are going to buy and you are a fan of chocolate, do not fill the refrigerator with this food either because you will be eating it at the first opportunity.
9. Eat fruit and drink water
If for whatever reason you have to peck, Better to do it with fruit than with products that are high in fat or refined carbohydrates Fruits contain few calories, are rich in water and also contain vitamins and minerals that are key to our health.
10. Drink water
In diets to lose weight and to avoid overeating between meals, Experts advise being well hydrated, because it helps us feel satiated. If you get hungry, you can try drinking an infusion because it will make you feel satisfied.
11. Reduce sugar consumption
Reducing sugar consumption will help you avoid eating between meals Eating excessively sweet foods, for example, honey, chocolate or industrial pastries, causes the person to feel satiated at the moment, but after a short time they will have to eat more and, therefore, will snack. This is due to what was mentioned in previous points, hyperglycemia.
12. Avoid boredom
Boredom and anxiety can lead you to want to consume foods rich in sugar and fats, so it’s good to keep busy. When you notice that boredom is making an appearance, you can, for example, go to the gym or do other activities that bring you to a state of flow. In our article “55 things you can do when you are bored” we give you some tips to get out of boredom.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in Psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
