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7 Tips to Avoid Mindless Snacking

Writer's picture: Kristi SawickiKristi Sawicki

Hi there,


In this blog, I want to talk about mindless snacking and provide several tips to help prevent it.


When you first start tracking your food, it can be an eye-opening experience to see just how many calories you are consuming. Weighing your food can seem strange initially, but it can be a valuable tool while learning how to fuel our bodies properly. Have you had any ah-ha moments yet? It was peanut butter for me- I was blown away the first time I weighed out one tablespoon. Previously I had quickly been consuming 2-3x that in a single serving, and boy, is peanut butter calorie-dense. It was an easy fix, allowing me to find a calorie deficit and start losing weight.


That little taste test before dinner, a handful of chips or nuts on the way out the door, finishing the leftovers from your kid's plate - those calories all add up at the end of the day. We call these BLTs for bites, licks, and tastes. BLTs can add up quickly and derail your progress. Sometimes the difference between a calorie deficit (fat loss) and maintenance is just 150-200 calories. I bet you can see how easy it is to eat an unintended 150 calories or more.


The good news is that once you become aware of these mindless BLTs, eliminating them can make a huge difference in your progress. As you dial in your eating habits, addressing those previously unaccounted-for calories becomes even more crucial and will accelerate your fat loss goals. Once you form a new habit or eliminate a bad one, it can serve you for life.


Here are seven tips to help avoid mindless snacking.


Tip #1: Take Control

Believe it or not, you control your environment. You might come across the office donuts, a kid's pizza party, or attend a Super Bowl party with all the snacks. The important thing is that you are aware of your macro budget and how it fits. Be sure to plan in these situations. Eat a high-protein meal before you go out, or plan for a free meal to coincide with a social event. The critical thing to remember is that you are in control and don’t have to indulge in every whim. If a body transformation is your goal, it is ok to make that your priority and think about all these little decisions as either helping you get closer to your goal or farther away. Now the choice isn’t about what we are avoiding. It's about what we want most!


Don’t let what you want now get in the way of what you want most!


Tip #2: Plan Ahead


If you fail to plan, you are planning to fail- words to live by. One way to plan is meal prepping, but this doesn’t have to take hours out of your day. Simpling planning a menu for the week and making sure you have all the ingredients is one way. Another option is to prep your proteins and carbohydrates for a few days so you can quickly throw together meals. I like to prepare chicken breasts, maybe ground beef or ground turkey, rice, and sweet potatoes. Then I make sure I have a few fresh veggies and pre-washed lettuce, and I can throw a lunch or dinner together in under 10 minutes. You may even choose a meal delivery service or stock your freezer with healthy options like turkey burgers, pre-portioned fish, sweet potato fries, and pre-cooked rice. There you go. It can be super simple, but being prepared will help you avoid the hunger trap.


Tip #3: Put an Obstacle in the Way


There are no bad foods! But we all have our triggers. One way to limit those triggers is by creating an obstacle.


For example, if a particular food is extra tempting, either don’t bring it into the house or place it out of sight. If ice cream is too challenging to pass up, either don’t buy it or buy an alternative, like a skinny cow ice cream sandwich, and then add it to your daily calorie budget. You can always go out for ice cream if and when you plan, but having it in the house might not be the best plan for your long-term goals.


Tip #4: Audit Your Environment


For a reason, grocery stores put the items they want you to buy at eye level. Take a few minutes to audit your cupboards or pantry. The items at eye level are what you will gravitate towards. Can you stash your husband's chips in a drawer you never go in? Make sure healthy items (like oatmeals, protein powders, yogurts, fruits, and veggies) are at eye level and remove the chips, candy, pop tarts, or whatever else may tempt you. Even just putting it on a higher shelf may help, or better yet, move it into the basement panty or out of the house (I know someone who had her husband hide the peanut butter in his trunk- hey, whatever works).


Tip #5: Be Mindful of Boredom

Are you someone who snacks at night when you finally sit down to relax or on weekends when you aren’t busy with work, school, or kids' activities? This mindless snacking is a problem. How to avoid it? Go for a walk, play with your dog or kids, do a project (coloring for adults?), or even bringing out your yoga mat to stretch while you watch TV can all distract you from mindless eating. Plan so that next time boredom sets in, you have a list of activities you can do instead of snacking.


Tip #6: Have Your Water Bottle with You

Thirst is often mistaken for hunger and can lead to grabbing a snack that you didn't plan. Not only does water have its benefits from a hydration standpoint, but it also helps fill the stomach between meals helping you stick to the plan. Before snacking, always drink a glass of water or herbal tea to see if you are thirsty, not hungry. I like to flavor my water with electrolyte powders or EAAs/BCAAs, which also simulate my tastebuds, and forgo that extra snack. I love LMNT, 1st Phorm BCAAs, and 1st Phorm EAAs.







Tip #7: Get Better Sleep

Beauty sleep is your secret weapon in life, especially when it comes to staying on track with a weight loss goal. Lack of sleep can cause you to reach for food as an energy boost to keep you going. Having good sleep hygiene and a good sleep schedule, aiming for 7-8 hours of sleep a night is ideal. It will aid in your progress, help your body recover from your workouts and allow you to stay on track toward your weight loss goals.

Use the tips above, and don't let mindless snacking be what keeps you from success!


For helpful tips, education, and recipes, join my Facebook Community and follow my Instagram.





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