Mindless Snacking
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I mostly make snacks harder to get. The things I have to snack on still have to be "assembled" in some way. I make sure there isn't anything I can just swipe a handful of. If I have cheese and crackers, I have to get out the cheese and slice it. I buy all of my produce already prepped, so I don't have that step. But I can't stand the taste of any vegetable plain, so I have to figure out a dip/marinade/topping of some kind to flavor things up. Sometimes I have half a sandwich, so have to drag everything out for that. Bonus points if it's something that makes my hands messy like cheese crackers. What I don't have are things like popcorn or cheese crackers that I can scoop up my the handful when I walk by--or worse--carry the whole container to where ever I am to snack on it.
Figuring out why all the mindless snacking is an important thing to do. I think in the meantime, strategies for the eating itself can be useful to kind of set up guardrails while you figure things out.1 -
BonnieSheridan1 wrote: »Who has success stories for mastering not mindlessly snacking? What did you do, how did you overcome it?
I’m a busy full-time working mom, and wife, constantly balancing it all. I know I mindlessly snack as stress eating, avoiding a task, etc.
Being a full time dad for my daughter till just recently, I had to do it just this way so I could just maintain my weight.
Like anything else, if you create a routine and are consistent with it, you'll follow it.
A.C.E. Certified Personal and Group Fitness Trainer
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pre log my food at the beginning of the day. pre weigh snacks and put in bowls or baggies.1
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If I buy snacks (mostly crisps) then I eat them right away. Thus I try not to buy them unless I decide to offset them with a proper meal, or decide I'll go over on calories. Otherwise I'm mostly snacking after dinner. Yesterday I had 324kcal on snacks in the evening (that includes exercise calories, mind) in the form of a piece of cheese and a piece of cake. I just make sure it fits into my calories, which seems to help with deciding what i want to snack. Like I could buy a creme brulee, but it might be a lot more calories for a lot less to enjoy.1
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I used to snack many times/day but I knew it wasn't hunger, only boredom/stress. More than snacking, it was continuous munching (and I work from home, so my office is about two meters from kitchen...).
So, for starters I used chewing gum. A lot of that, a lot (veeery lot) of times/day. I put it in mouth, gave very few bites and discarded it. But many many times a day, I don't know how much chewing gum I've bought!
It lasted about 6 months, I think.
That won my habit: finally, I had no more continuous desire for continuous munching.
At that point, I found myself obliged to add in snacks, because I was always undereating!!
So, I worked on logging.
I was already accostumed to pre-log my two main meals (before MFP I used a personal journal), and to log my breakfast also as soon as I ate it, so I knew since from the morning how many calories I still had in the day (often since from the previous week, but that's because I meal-prep/batch cook almost every lunch and dinner of the week on the previous weekend).
So, after having logged breakfast (this I do when I eat it, because it varies on the spur of the moment), I started logging also 3 healthy snacks that I want for sure in my day 'cause they are good for my health (1 fruit, 1 chunk of parmesan and 1 yogurth).
Added these, sometimes I needed some more calories just to reach minimum; and surely I'll have some extra calories from my exercise (I only walk, but a lot, at least 20k steps a day, and I always eat half of this too, or also more/everything in two pre-defined days/week, as when it's pizza day and hamburger day) so here goes the treats: a square of dark chocolate; some nuts; a couple of biscuits; a second fruit; sometimes, even a sandwich.
HTH
PS: I'm never hungry anymore, but this I noticed happened since when I introduced the plate diet1 -
A lot of what I'd suggest has been covered, so I won't duplicate it. One small addition though: I'm in a shared office and we have a candy bowl for whoever stops by. Big bowl, and right now there are still a bunch of mini Halloween chocolate bars in there along with other stuff. I've asked one of my office-mates "if you see me starting to rummage through that bowl, tell me it's a bad idea." She doesn't have to actually stop me, or try to persuade me, or anything like that, but an external voice encouraging me to question the decision a bit can interrupt the momentum that leads to chocolate in my mouth.0
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