How do I control my snacking when trying to lose weight?
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Karen Ansel of Academy of Nutrition and Dietetics answered:Snacking can be a major diet derailer, especially since snack calories add up quickly. One of the best ways to keep snacking under control is to prevent impulse snacking. By carrying healthy snacks with you you'll be far less likely to grab that candy bar from the office vending machine or corner store. Great choices include low-fat string cheese and an apple, a small baggie of nuts, or whole grain crackers. Keep in mind that we don't need to snack nearly as often as we've been led to believe. One or two healthy snacks a day is all you need.Helpful? 2 people found this helpfulSnacking can be a major diet derailer, especially since snack calories add up quickly. One of the best ways to keep snacking under control is to prevent impulse snacking. By carrying healthy snacks with you you'll be far less likely to grab that... More -
Melinda Johnson of Academy of Nutrition and Dietetics answered:Snacking may not be a bad thing, even if you are trying to lose weight - however, snacking when you are not hungry will add up to extra calories and derail your weight loss efforts.
To make your meals last longer, so that you don't get as hungry in between meals, make sure you have some lean protein (like skim milk, tofu, lean beef, beans, or even some nuts) and some fiber (like veggies, fruits, beans, whole grains) at each meal. Protein and fiber help keep you full for longer.
Then, when you feel the urge to snack, ask yourself if you are actually hungry or if you are just needing a break. Many times, we snack as a way to relax or change gears - we aren't actually hungry! If you find you aren't hungry, decide what you really need - a walk, a rest, a phone call to a friend, etc. If you are actually hungry, then grab yourself a snack - but, think of a snack as a "mini-meal" rather than a treat. Finally, if you determine that it's time for a snack because you're hungry, allow yourself the time to sit and eat your snack. When we "multitask" while eating, we tend to overeat because our mind is not really registering it.
Helpful? 1 person found this helpfulSnacking may not be a bad thing, even if you are trying to lose weight - however, snacking when you are not hungry will add up to extra calories and derail your weight loss efforts. To make your meals last longer, so that you don't get as hungry in... More -
Laura Motosko answered:Set yourself up for success by choosing nutrient dense foods at meals when trying to lose weight. Snacking on healthy foods described can be beneficial to weight loss to prevent you from overeating at meals. Fiber in vitamin, and antioxidant packed fruits, vegetables and whole grains will help to keep you feeling full. A few tablespoons of healthy fats daily such as olive oil, avocados, seeds and nuts takes longer to digest and will also help to control hunger. Include protein at every meal such as lean meat, poultry, fish, nuts, legumes, beans, soy or dairy. Limit saturated fat, sodium and sugar in processed and packaged foods. Drink fluid frequently to control hunger. Between meals sip on flavored hot teas without added sweeteners or fruit or herb infused cool water. If you are thinking of snacking take a walk or occupy your mind and hands with other physical activity or task.
Set yourself up for success by choosing nutrient dense foods at meals when trying to lose weight. Snacking on healthy foods described can be beneficial to weight loss to prevent you from overeating at meals. Fiber in vitamin, and antioxidant packed... More -
Marilyn Ricci, M.S., R.D. answered:This is so difficult. The first step is to remove those tempting foods from your cupboards. Do not buy them. If they are in the house, it is too difficult to resist eating them. For snacks have vegetables, popcorn (not with a lot of fat), and fruit (fresh, frozen or canned). Canned fruit in its own juice or water can provide some sweetness without a lot of calories. Drinking water or tea may help also.
This is so difficult. The first step is to remove those tempting foods from your cupboards. Do not buy them. If they are in the house, it is too difficult to resist eating them. For snacks have vegetables, popcorn (not with a lot of fat), and... More -
Dr. Dede Bonner answered:Peggy Jensen, a registered dietitian in Virginia, advises, “When you are hungry, all bets are off. Carry your own healthy snack foods, like nuts or fruit, with you so you won’t eat junk food when you are tired or stressed out. When you are hungry, you are mad at the world.”
Other smart snack strategies include choosing quality over quantity (a handful of nuts versus a big bag of chips), keeping variety in your snacks (like seasonal fruits, whole-grain crackers, or baby carrots), watching portion sizes, and satisfying cravings with better choices, like yogurt instead of candy or granola bars. Also be careful not to slip up after dinner, a prime time to gain weight because you are probably less active.
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Peggy Jensen, a registered dietitian in Virginia, advises, “When you are hungry, all bets are off. Carry your own healthy snack foods, like nuts or fruit, with you so you won’t eat junk food when you are tired or stressed out. When you... More
