I need advice on how to avoid snacking and going over my calorie limit
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hunnymoons
Posts: 9 Member
So over christmas break i’ll admit i’ve been a bit lax with my calorie limit, eating healthy but having a couple additional snacks so about 200-300 calories extra and since christmas break is over and I want to be as serious about my diet as I was prior to it, I need advice on how to get back onto the wagon.
How do I stop snacking because that’s what my main problem is; I’ll have a really filling dinner and I will still feel the need to snack after that. Any good advice?
How do I stop snacking because that’s what my main problem is; I’ll have a really filling dinner and I will still feel the need to snack after that. Any good advice?
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Replies
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I don't /eliminate/ snacking - I limit it. So after dinner, if I've been eyeing that snickerdoodle cookie, I verify I have the calorie space. Sometimes if I've been desiring a snack all day, I'll form the rest of my food around allowing me that snack. And instead of having the whole tin of cookies, I'll limit myself to a set quantity, because even a mere half cookie or handful of candies is better than none at all, which only leads me to being pissy and wanting it more until I finally cave.
After dinner, I take in a goodly amount of water, then sit and watch a show with my daughter or perhaps play a video game for a half hour to an hour. If that time elapses and everything's settled and I /still/ desire that snack, then I have that limited quantity that my calorie count can support. And then chase it with water.
If more food for the day's unacceptable, I brush my teeth and gargle some insanely minty mouthwash. That turns cravings off in an instant.
Dunno if you'd consider my advice 'good', but it's worked for me.8 -
I fill in the foods I am intending to eat each day on MFP. When I feel I want an unplanned snack, I go over my foods yet to eat and decide whether I want upcoming meal, or if I can amend it so I can have the snack. Sometimes the meal is more important and sometimes the snack. I also try not to eat too many calories too early or this doesn't work. If I don't plan my foods, then sometimes I have too big a breakfast and there is too little that can be amended.
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I buy favorite snacks and immediately portion them into 100 cal packs when I get home from the grocery story. I like snacking too, so I design my day to leave 100-300 cals at the end of the night so I can have one or a few snack packs from my snack bowl 😂14
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I cut down on my dinner knowing I am going to want a snack later.5
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I don't avoid them - I include snacks in my calorie goal every day especially at night. I pre-log so I know that I have saved room for my evening snacks. If I go over somewhere else during the day I don't get the snack I was planning on - this helps me make better choices throughout the day.3
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I make sure I use up all of my calories in breakfast, lunch, and dinner, so I never snack. I often tack a sweet item onto my dinner too, within my calories, but I eat it right then after my meal. Then I thoroughly floss & brush my teeth and consider myself "done" with eating for that day, even if it's like 6 or 7 pm (which it often is). I know this wouldn't be ideal for everyone but it works well for me. My husband prefers to save some snacking for the evening and he will usually save any sweet/dessert for hours after dinner. It doesn't tempt me to have more of it if I've already had "mine" right after the meal. I find that I really would rather have larger meals and no snacks.11
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I prelog snacks into my day to make sure they fit in my calories.
Having said that, snacking is often just a habit. And the best way to stop a bad habit is to replace it with a better one. So come up with something else quick and easy that you enjoy that you could do to get your mind off snacking, like a game on your phone, or a friend to text and ask about their day, or a 5 minute walk. Then leave yourself some kind of reminder where you will see it at the time to do the new habit instead.6 -
There is nothing wrong with having a snack as long as it is added in your calorie count. Late this evening I am having two Jaffa cakes @ 43 calories each. This will be whilst I read my bedtime book.2
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Your solution has got to match your desire and discipline relationship to your goals. Some here can snack, I choose no snacks.
Look yourself in the mirror each time you’re feeling like snacking and adk yourself, how bad do I want it, my goal or my snack. If the snack temptation is very strong, strip naked, look in the mirror and then ask the question.12 -
pierinifitness wrote: »Your solution has got to match your desire and discipline relationship to your goals. Some here can snack, I choose no snacks.
Look yourself in the mirror each time you’re feeling like snacking and adk yourself, how bad do I want it, my goal or my snack. If the snack temptation is very strong, strip naked, look in the mirror and then ask the question.
This is dieting mentality. Great for a diet, but not so much when you get to maintenance.
A smaller you is going to require (somewhat) few calories forever. How are you going to handle forever? If zero snacking is your new forever, then approach it that way. Snacking isn't a "bad" habit if you can control it. Learning to control, or a new total abstinence are choices...."bad" has nothing to do with it because it's always calories.13 -
pierinifitness wrote: »Your solution has got to match your desire and discipline relationship to your goals. Some here can snack, I choose no snacks.
Look yourself in the mirror each time you’re feeling like snacking and adk yourself, how bad do I want it, my goal or my snack. If the snack temptation is very strong, strip naked, look in the mirror and then ask the question.
I agree that some people won't be able to moderate snacking and might ultimately do better without. However the idea of using unhappiness with what you see in the mirror to power through a normal desire seems like an unhealthy mindset to establish.16 -
Plan what youre going to eat in advance including snacks2
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First, I would consider if it's just habit or legitimate hunger. Have you chosen an appropriate weekly weight loss goal for your current size? Are you eating back exercise calories the way MFP was designed to be used?
If so, I would either plan your day to include the snacks, as others have said, or play with your macros and see if more protein, fat or fiber in your meals might prevent you from needing to snack. I also find flavored teas help if you truly don't have the calories to spare- the warm liquid provides volume & comfort, and sipping on it keeps me busy.4 -
i plan for my snacks, try to make them healthy, and dont buy junk food that i like.
when i do have foods of lesser nutritional value ('junk' food lol), I plan for it and log it.1 -
I really like this idea omg, what would you typically put in these snack packs?gallicinvasion wrote: »I buy favorite snacks and immediately portion them into 100 cal packs when I get home from the grocery story. I like snacking too, so I design my day to leave 100-300 cals at the end of the night so I can have one or a few snack packs from my snack bowl 😂
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I pre-log most of my food, including meals and an evening dessert. Usually I assume that I'm going to have a morning and afternoon snack. I may not pre-log exactly what those snacks are, but I've been around here long enough that I know how many calories my usual snacks/meals are and how I can fit them in. That's something you learn after you've been logging the same foods for a few years
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I try to not purchase any snacks in bulk. I will have a problem if I do that--I'll eat the whole thing in one day! A cheat day worked for me in the past, when there was ONE day that I would eat snacks. I find overall the best thing for me to do is to eat a 3 good solid meals with tasty foods and then if I have a snack it's a piece of fruit. With hearty meals (within my calories) I don't feel the need to snack. Decaf coffee or tea is also a good choice for me when I feel like having something outside of meals. Usually a coffee will eliminate the craving for me. I also find when I drink more water I am less likely to snack.1
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Don't give up. It's a life style and takes a little effort to eat preplanned amount of calories daily. Continue to log everything eaten. The effort spent rewards with greater sucess soon enough. Snack a little but still be accountable for the calories. Healthy snacks are even better.1
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If it's something I know I can't portion control (like Pringles or Kettle Chips!) I don't buy it. You know your own weaknesses by now - portion control is only a valid plan if you know you're not the type of person to keep eating until it's all gone...
The sort of snacks I keep in stock are nice, but nothing I would ever have a craving for, so I'm not going to go crazy. And they're around 100 calories each, so even if I went for an unplanned snack, it wouldn't be the end of the world.
I also keep busy as it's boredom that makes me snack. When I'm busy, I don't think about food, plus am more likely to be burning calories.1 -
Just avoid it. No trick to it.1
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