A topic that frequently comes up in our bariatric and weight loss support group discussions is snacking.
The simple fact is that snacking contributes to consuming too many calories in the course of your day. It’s rarely a good idea. It's also one of the ways the scale keeps climbing upward, even when you are eating three healthy 'meals' during the day.
Grazing, nibbling, noshing, mindless eating ─whatever you call it ─can quickly lead to reduced weight loss volume and eventually contribute to weight gain. In other words, the short-term benefits of snacking just aren’t worth the cost.
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Head hunger versus belly hunger
What can you do to avoid needless snacking?
For some, we snack because we truly feel hungry. But often, the hunger you feel may be in your head, not in your belly. Head hunger is when you eat out of habit: “It’s 3 p.m., so I need a snack now…,” or due to emotions (stress, anger, boredom, depression, etc.).
Genuine physical hunger, or belly hunger, is when your stomach is empty and your body is telling you it needs to be refueled to keep functionally optimally. It is important to recognize the difference and not let head hunger take over. Head hunger can hit at any time, regardless of when you last ate, but belly hunger usually starts a few hours after a protein based meal.
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If you’re struggling with head hunger
· Save money and calories – don’t buy snacks for you or anyone else in your household.
· Stay well hydrated. Drink at least 48 ounces of calorie-free fluids daily.
· Keep busy – boredom can be a snacking trigger.
· Write down 10 things you can do if you have a snack attack, such as:
o Walk a dog
o Devote an hour or two to helping someone
o Meditate
o Grab a camera and take some nature shots to share on Instagram
o Call or visit a friend
o Go out to see a movie
o Visit a bookstore or the library
o Brush your teeth
o Enjoy a haircut, professional shave or manicure
o Clean up the house and do a load of laundry
o Set a budget and buy a new piece of clothing or jewelry
o Buy a fresh selection of fruits and vegetables
If you must snack…
If you are truly hungry, have a snack, but keep it to one food and no more than 100 calories such as 100-calorie packs of almonds, a few slices of deli turkey with mustard, 100-calorie Greek yogurt, low-fat string cheese or a small piece of fruit.
If you have a lot of weight to lose and haven't been successful losing it on your own, call our Sterling Surgicare team to find out more about a bariatric weight loss solution.
At Sterling Surgicare, you are not on this journey alone. Call (732) 217-3897 to learn more.
