4 Tips to Cut Back on Snacking


I enjoy grazing on food all day long. A few chips here, a banana later, a cookie then, it doesn’t sound like much while I’m actually eating. But at the end of the day, or when I get on the scale, I realize my couple of snacks were more than just a “couple”. It is hard to avoid snacking, especially when snacking has become part of your daily habit. These are 4 tips to help you cut back on snacking.

Stay Busy

The biggest reason I begin to snack is that I’m bored. When I’m bored I will mindlessly go grab a bag of chips or something and start chowing down. It gives me something to do. This is a bad habit a lot of people find themselves adopting. The first step to this tip (and the rest actually) is to recognize when you are reaching for a snack. You have to stop yourself before you reach for that Oreo. When you catch yourself doing this, refocus that energy somewhere else. Instead of eating, go for a walk, do some laundry, call up a friend, do anything to keep you busy. You might be surprised by how much more you can get done when that time you normally spend eating is spent being productive.

Drink Water

It’s easy to mistake thirst for hunger. Taking a big drink of water instead of eating a snack can help satisfy your urge to go and eat. If water isn’t really strong enough to curb your hunger try finding a zero-calorie drink instead. Diet sodas, diet Powerade, Ice, or Bai drinks are all yummy zero-calorie drinks that could help you cut back on your daily calorie intake. Plus, it’s easier to change a habit than completely remove one. If removing all snacks from your diet sounds overwhelming, start by replacing your snacks with a yummy drink. 

Chew Gum

Another way to help avoid snacking is to chew on gum. Chewing on gum helps you keep your mouth busy and distracts you from thinking about what snack(s) you want to eat. Choosing to pop a stick of gum in your mouth instead of popping some popcorn can help you avoid snacks and hopefully even lose weight. Helping you avoid snacking is just one of the benefits of chewing gum. Chewing gum can also clean your teeth and gums of harmful bacteria, and obviously, it can help you have better breath.

Eat More Slowly

Eating slowly can also help you control your urge to snack. By eating more slowly you give your body more time to digest and realize that you are full. This helps you avoid overeating and experiencing that painful moment when you pig out fast on dinner and then 5 minutes later feel like your stomach might burst. This is something you will have to consciously think of every time you eat. Take smaller bites, chew more slowly, and wait to pick up another bite until after you’ve swallowed the previous bite. These are all ways to help you slow down your eating.

It is possible to cut back on your snacking; choose one of these methods and give yourself time to really try it out. You can try all of these different methods to help you stop snacking. Drink more water, chew gum, stay busy, and eat more slowly. Have patience with yourself and you could be pleasantly surprised by how much less you find yourself snacking.

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