Whenever I have a consultation with a potential client, it’s interesting how nearly always the first words to come out of their mouths are: ‘I want to lose weight.’ Nearly always when I probe them on their current diet and eating habits, they may respond with “I don’t really eat much, just a few snacks in the day” and nearly always it is these types of people who lack a good eating structure with proper meals whose weight does not drop or worse, continues to increase. When I think about it, I can see why they truly believe they are hardly eating anything because snacks next to a big plate of food look so much less right? WRONG. Believe it or not, you could have a 500 calorie plate in front of you of succulent chicken, a mountain of veg and a decent portion of Thai Jasmine rice, yet whether it’s a time constraint or just plain laziness, it seems easier to sit at your desk while nibbling something low maintenance like a bag of nuts or a sharing pack of crisps; or that doughnut in the office, all of which are higher in carbs and fats and although may not look it, much higher in calories than that 500cal plate!
MY EXPERIENCE OF OVERSNACKING
In no way am I saying that snacking is bad. However, this really does depend on how much you are snacking, what you are snacking on and overall calorie intake. For weight loss to be successful whatever helps you adhere to a diet is what’s important, as long as you’re seeing results. In my experience, I am someone who is better off eating 4 meals a day and just 1 snack (that one snack being a protein bar). I like feeling fuller for longer so by having meals, I’m not left feeling hungry within half an hour of having a couple of rice cakes. In the past if I’ve not had enough food in the house because I’ve needed to do the food shop, or if I’ve just been plain lazy, stupidly skipping a meal and just snacking has left me absolutely ravenous. Snacking on low protein foods in particular, has left me feeling unsatisfied (remember protein makes you feel fuller for longer!)
WHY DO PEOPLE OVERSNACK?
There are so many reasons why people would rather choose snacks then have a nice big meal to curb their appetite. These are a few reasons:
· Not planning meals in advance (either laziness, time constraints or juggling a lot of things in the day whether that’s work or family life)
· Easier and quicker to get something from the cupboard rather than make it from scratch
· The person is always hungry-may be because of the low protein and low fibre throughout the day
· The person is a ‘grazer’- their eating habits have been this way a long time and they don’t enjoy eating meals
· Chocolate, crisps, nuts and biscuits seem more palatable and tasty. Because they are low in protein, rarely can you get full on them, which is why you can keep going until the end of the packet!
· The person is busy with work and can’t always eat the same time everyday so will cram in whatever they can in a few spare minutes
· The person is in a relationship with someone who is a bad influence and not supportive of their dieting regime/goals, therefore the temptation is always there
· While snacking, the person is usually doing something else (unconsciously eating) like watching TV, staring at a computer screen, in their office eating as they work, the next minute they know they are shocked that the sharing bag of crisps has disappeared
· Can’t cook or too lazy. Some people think especially if they live alone, that it’s a great excuse not to!
· Sometimes people think it means they are eating less. So eating that bag of nuts which is VERY calorific given the amount of fat in it seems smaller than a Tupperware of dinner
· They think they are going with the healthier option. Unless you understand calories and nutrition, you’re most likely NOT going for the healthiest option.
WHAT YOU SHOULD TRY INSTEAD TO AVOID OVERSNACKING:
· Do a weekly shop, and never go when you’re hungry-this will affect believe it or not what you put in your trolly
· Plan your lunches and dinners in advance
· Cook in bulk-trust me, I’m someone that works a 6 day week, starts work on some days at 6am and some nights finish at 9pm-I will STILL MAKE TIME to cook quick and easy meals. I will always cook a few days in advance because of my busy schedule and store them in Tupperware in the fridge
· If you can’t cook, pay for a meal prep service; Lion’s Prep and Fresh Fitness Foods are the best ones!
· Keep snacks to high protein ones, then you’ll be less likely to overindulge or binge: stick with high protein yoghurts, protein shakes, protein bars. Make replacements to better options, especially for that evening urge! See one of my IG posts this week where I go through my top snacks!
· Avoid snacking on the junk; the high sugar content will only leave you wanting it more
· Have bigger meals; you’re not overeating especially if you know exactly how many calories you’re consuming
· Bulk out the protein, veg and fibre; you will feel fuller for longer. Stick with green veg in particular
· Drink more; sometimes people confuse hunger with thirst and are actually dehydrated
· Ask yourself, are you hungry or just bored? Listen to your body and its hunger cues
· Don’t have the foods you don’t want to eat in your house; out of sight out of mind
· Don’t wait to the point of starvation to eat-once I left my lunch at home and ended up snacking and consuming more calories than if I had my one meal!
· When the urge emerges-go for a walk, have a hot bath or read a book! Do something else to avoid snacking
Need help with a good structure of eating and guidance on what to eat?
DM me today on Instagram.
@natashakostalas
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