Tips on not snacking when I'm not really hungry??

farahk15

Snacking is my biggest weakness haha, does anyone have any tips on not snacking/binging in snacks when I know I'm not really hungry and just bored?! I try to keep myself busy/distract myself but sometimes it gets hard. I've tried healthy snacks like apples and carrots but tbh sometimes they just make me more hungry lol...

MikePTY

Try to keep snacks out of sight and a hard to reach place.

puffbrat

Depending on the situation when you feel like snacking, not having snacks available or doing something that specifically keeps your hands busy such as crafting are usually the best tips. I also find that pre-logging my day helps. That way when I feel like grabbing a snack just because (like right now) I already know that it won't fit into my day and eating the snack will either put me over my calories or cause me to forego something I plan to eat later.

MichelleSilverleaf

I've noticed that when I keep my protein at least 60-80g every day that urge gets to be less.

lindamtuck2018

One thing I did first when I started was compiled a list of things I could do instead of binging/snacking when not hungry or bored. There are many things I do to distract myself but my favourite is to have a coffee and bury my nose in a great book.

I also pre plan what I am going to eat the next day. That way I know what I am going to eat and when.

NovusDies

Since my problem was auto-pilot snacking I do not sit down or leave the kitchen with a higher calorie snack food. I also do not allow myself to have any entertainment distraction when I snack. Now I can make an individual bag of chips last for four days which suits me and my calorie count just fine.

Terytha

How about chewing gum?

hope25

I am trying to figure this out too. Afternoon snacking is my weakness. Right now I hopped on here to read posts to distract myself.

Justin_7272

Sub snacks for low/no calorie drinks (water, coffee, tea, diet soda, etc.) Added bonus; you'll get more steps in by using the restroom more

Partition snacks into small portions so they take longer to eat, which may help with satiety (i.e. cut an apple into 8 slices, then cut the slices into 4ths)

jo_nz

For me, I try to keep my hands busy (crafts, folding the washing, cleaning...sometimes even baking), making a cup of tea, brushing my teeth or chewing gum.

For when I really want to have a snack, and apples or carrots aren't cutting it, plain popcorn is good, or sometimes cheese or nuts. Or for a chocolate fix, I like the mini choc bars.

echmain3

Do something that fully engages your mind.

Crossword puzzles, sudoku puzzles.

jgnatca

I suggest Habit by Duhigg. I got so much insight from this fast read.

Thoughtless snacking is usually situational, like vegging in front of the TV. It is a lot easier to replace a habit with a new one, as our dinosaur brains are very adept at overcoming discipline. (No, no, no, no, YES).

Replace your old reward (snacking) with a new one.

For the TV habit, have some other activity handy to keep you busy. Like knitting or crochet.

Food is for the kitchen.

I read a great idea to drink a full glass of water between each bite. You will find out quickly how much you really need.

For dinner snacking I have something crunchy like celery or carrot sticks to chomp on while cooking. Prepped in the morning when my discipline is high. Having a crock pot meal waiting for me helps too.

jean133mjg

I try to journal my urges and "talk to myself" about what my goals are and how I am going to accomplish them. By the time I am done journaling my thoughts, feelings, issues, goals, solutions, etc., I seem to have more control over my urge to snack. The urges always lessen or disappear by the time I'm done. It helps me to better understand me and strengthen my resolve. Maybe it will help you too.

Lynnara

I vote for the gum chewing too. I keep different flavors of sugar free gum around for when I get 'mouth hungry'. Also, sometimes brushing teeth will keep me from wanting to snack.

Dreamwa1ker

Drink a glass of water first and see if you still think you need a snack after. I do like to snack on popcorn but it is easy to fit in my calorie budget and you can even get individual size bags of microwave popcorn so you aren't tempted to overdo it. I also "snack" on things like having a glass of flavored seltzer water and don't feel as tempted to eat something if I have that (and 0 calories/no-sweetener).

I sometimes paint my nails while watching TV - it's relaxing and pampering/self-care but no calories. And can't risk smudging it with a snack.

jennifer_417

Distraction, distraction, distraction! Go for a walk, work on a hobby, read a book, anything to keep your mind (and hands if necessary) occupied.

NorthCascades

Go for a walk.

Don't keep things in the house that you'll eat too much of.

slbbw

I drink tea or water. Not only does it keep me hydrated it also makes me have to get up and use the restroom which also keeps me occupied. In general stay busy and work on finding food that keeps you satiated. If it is truly just a habit, habits need to be broken over time. Replacing one habit with another is not always the best approach.

jennmae0108

Brush your teeth!

lawsonsaysread

It is a bit ridiculous that this is such an issue for so many of us. We are adults and should have reasonable impulse control, right? And yet, if that were true, I would never have gained so much weight in the first place. This is one I have been really struggling with lately. I can find ways to exorcise off fairly massive caloric binges, but that is not a long term solution. I really appreciate the OP for tossing this question out there, and I appreciate the response.

Mbierschbach

This is why I eat 6-7x a day. I grew up reading all the bodybuilding magazines about needing to do that either for cutting (keeping your metabolism going) or bulking to keep feeding your muscles. Whether or not all that has been debunked over the years many, like me, still do it. Why would you do it? Because it is a prescribed time you know you're going to get food!

Call it what you will, 2nd breakfast, elevensies, a snack.....whatever. I divide up my calories between those meals. I eat at 6:30a.m. , 9:30a.m. 12:00 p.m. 2:30 p.m. 6:00 p.m. and 8:30 p.m. I don't have a urge to mindlessly snack between all that because I eat all day long.

Meals 1, 2, and 4 are always the same day to day so they're easily measured and/or pre-portioned. Lunch is variable (based on leftovers) but still pre-measured. So I'm not mindlessly snacking on any of those things. I know how much food I'm going to get and that it will fill me up.

emmies_123

Lots of great advice. I have done a combo of these suggestions:

- Keep snacks out of reach and out of line of sight
- when I do need a snack, makes sure I get only one serving size (or less) and move out of the kitchen before starting to eat it
- at work, I only take one serving per day so I can't binge. If i eat it when bored I won't have it when I need it, and once it is eaten I have nothing else to snack on (my office doesn't keep snack food or do group meals)
- Got rid of snacks that go stale. I still eat a lot of processed crackers and chips, etc, but nothing that will go stale too soon. Stopped buying cakes, cookies etc that would stale fast and compel me to overeat

cparsons_60

When I'm really craving a snack and can't talk myself out of it, it sometimes means I'm actually hungry. I'll reframe what I'm doing as eating half of my lunch or part of my dinner, eat some real food and adjust my remaining calories accordingly. I can usually eat less of the later meal and keep from going over. If I can't, if I'm just really hungry, it usually means I've exercised more than I'd planned and need to eat back more of my exercise calories.

almostsuperpowered

Great tips. I'll add that thinking about why you want a snack is helpful: is it emotional eating; are you tired, bored? For me going to bed earlier or having a nap on the weekend helps.

slbbw

Pre-portioning snacks and pre-logging your day was super helpful for me at the beginning as well. I rarely know what I am eating for dinner, but I usually know everything else and I can see if I have room for snacks. I also find exercise to be an appetite suppressant when I workout in the morning. So I do a morning workout as frequently as my body will let me, usually 4-5 days a week. I actually tend to eat less on the weekends because I am busier and following 2 kids around.

chelny

This will probably be an unpopular opinion, but when I started eating low carb, no sugar, I stopped having afternoon snack cravings at work. It surprised me, but it's true. If I don't eat enough calories for lunch, I do get hungry. But I don't get snack cravings while not hungry, as I used to.

Melh1969

https://portlandpsychotherapyclinic.com/2011/11/riding-wave-using-mindfulness-help-cope-urges/

Larissa_NY

Don't keep snacks where they're accessible to you. You can't eat what you don't have.

If you have kids, find snacks they like that you don't. Or get them out of the habit of snacking, too.

All1971

avoid getting hungry in the first place by increasing your protein and fiber consumption.

AustinRuadhain

Controlling the environment is key for me. I keep foods that trigger cravings out of the house.

I often drink something hot and find that it addresses the issue (so I was probably thirsty).

Next up -- check in with myself to see if I am really hungry. If I am considering a snack and am really hungry, I'll be willing to eat something nourishing but not especially tasty -- a bit of plain chicken breast, some tomato slices, etc. I keep a snack to about 100 calories -- enough to take the edge off but not a meal.

csplatt

I sip warm water.