Snacking

I've learned the hard way to just not buy some (most) packaged sweets and crunchy snacks. No matter how I try to rationalize that I will ration then, I end up binging them and feeling like crap. I can have dark chocolate in the house and have just one piece. I can have fruit in the fridge and portion it out sanely. A low-calorie jello cup is my go-to snack for after dinner. And then go to bed early.

I enjoy my snacks - I don't have a problem with them.

Look at your calorie allotment for the day - first, make sure you're not trying to go too low, that can lead unhelpful behaviour.

Next, keep back some calories for that evening treat. Find a treat - sweet, salty, chocolatey, whatever you prefer - that will fit into your calorie total. You may need to alter your purchasing habits - I buy mini-babybels (I need the calcium) and individual treats that are around 100 calories or less. Fibre One make some chocolate bars. Here in the UK we can get a low calorie hot chocolate for 40 calories. (Cadbury's Options).


Relax and enjoy your evening treat. 😋🍬🍓🍫

I agree with trying the snack strategies others have suggested.

It doesn't make sense objectively, but for me, individually packaged snacks are easier to moderate than a big bar/bag that I need to portion out in the moment.

The other thing is to consider whether the problem's root is something other than snacks:

How far have you cut calories? If you're trying to lose weight fast, what about losing a little slower, but having a few more calories in play? (If trying to lose more than 1% of current body weight per week, definitely back that bus up!)

Also, how is your sleep? Keep in mind that cravings can be an energy-seeking behavior triggered by fatigue, and fatigue is more likely later in the day. If your sleep quality/quantity is sub-ideal, maybe work on improving that, see if it helps. (Note that stress can trigger fatigue, too, so stress-management techniques could help in that case.)

If part of the problem is a longer-term evening snacking habit (or boredom), consider distractions that can become new, replacement habits. For some people, a casual walk after dinner helps. Or, consider a new or resumed distracting hobby: Especially good are things that require clean hands (sketching, needlework, playing a musical instrument, etc.) or create dirty hands (painting, carpentry, gardening, etc.).

I agree with the above recommendations of saving calories for an evening snack. Another perk is that it helps me remember not to overindulge at dinner because I like to leave a few calories for a snack. I have to check myself. Am I really hungry for more? Is it worth giving up my evening snack? Usually it is not and I still have something to look forward to.
I also make sure it’s enjoyed and not mindless eating in front of the TV. I used to put the kids down for the night then snack while watching TV. Who knows how many calories I consumed. I justified it as “me time”. Now I try to savor my evening snack and will frequently have it with a cup of hot tea. TV was a weakness for me (in terms of snacking) so I have greatly reduced my screen time. And I don’t miss it and I find I am much more productive (of course all this added energy from losing weight and eating better helps with that too).

Sometimes hunger does bother me in the evenings and I have found it’s just better to go to bed those nights. Lol. I miraculously wake up not hungry. So apparently it wasn’t a true hunger.

Best of luck figuring out what works for you.