When you want to eat make sure you think before you put anything in your mouth. So make a habit of putting food on a plate and sitting down to eat. You must never stand up and walk around when you eat. You must always be relaxed when you eat so you can savour your food and eat slowly – otherwise you gobble your food and you don’t realize you are eating. By doing all these steps you will put some thought into what you are eating. In addition scale your hunger – do you want to consume that snack because you are hungry in your stomach or because you are hungry in your head. If you are hungry in your heat and just feel like eating because the food is there then go and do something else to distract yourself. If you feel stressed than find another way to deal with that emotion apart from eating. Only eat when your stomach is grumbling!
Get rid of unhealthy snacks. If they're available easily, you'll always reach for them first. Keep cut up vegetables & fruits in ready-to-eat sizes in the fridge so they are handy to grab when you get the munchies.
Find something to distract yourself from the need to snack. Snacking as a habit needs to be broken by replacing the habit with something else that is beneficial for your body. So for example, if you feel the urge to snack, play a game with yourself and see how long you can go before you give in…compete with yourself to see if you can make it for 5 minutes, 10 minutes, 20, 1 hour, all the way to the next meal, etc. Or maybe try to drink a few sips of water each time you feel the urge to snack. Or try chewing sugar-free gum. Peppermint is an appetite suppressant, so if you are not allergic to peppermint, then that would probably be the best chewing gum flavour to get.
Consult a dietician for advice about how many calories you need for your particular activity level. If you aren't getting enough calories for your activity level, then your body will experience more intense cravings for snacks between meals, and it will also actually be more difficult to lose weight (metabolism slows down when we aren't eating enough calories, hence why skipping meals is counter-productive to any good weight loss program).
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