If you find yourself in a snacking rut or think you're eating too many snacks a day, follow some smart strategies to make sure your grazing is under control.
First of all, don't snack just out of habit or routine. Don't tie snacking to a specific time or activity, but feel free to snack if you are a little bit hungry (if you're used to a coffee-break roll every morning at 10, it may take some time to determine whether it's true hunger or habit hunger).
Choose snacks smartly. An ideal snack is less than 300 calories, and contains protein and fiber, without much fat. This will help you feel satisfied longer. Think fruits and veggies or whole-wheat crackers with a little bit of cheese, nuts, or peanut butter. When you do snack, focus on what you're eating. It will register more in the brain and make you less likely to snack later. Treat it like a little meal, portioning it out and using a plate. The extra effort will give it more importance and make it more satisfying.
Not sure if you're really hungry? Try taking a walk or changing your routine to avoid routine-based snacking. And make sure you're getting adequate sleep so your brain has enough energy to get through the day without excessive snacking.
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