Snacking periodically can often take us over our calories without us realising, leading to weight gain. Monitoring your daily calorie intake can help you become aware of this.
If you find yourself picking at foods through the day, here are some things to consider:
-Are you getting sufficient protein in every one of your meals? Protein keeps you fuller for longer (as well as aids fat loss) so a lack of it can make you hungry quicker, resulting in grabbing the first food item you see!
-Do your meals contain enough vegetables as these also help fill you up. Think about including at least 2 handfuls per meal. Adding a little healthy fats e.g avocado or olives will contribute to keeping you fuller for longer too.
-Are you actually hungry or are you snacking for another reason? You could perhaps be bored or thirsty but have created the habit of always picking up a snack so this is your automatic response. Being aware of why you are snacking can help you understand if you really need the snack.
Tip:- Next time you feel like snacking, stop and let your first reaction be to have a drink of water and immediately occupy yourself with something for 15 minutes e.g. work, check your phone, play with the dog. Focus your mind on anything to keep you busy. If you've forgotten all about it then you didn't really need it. If you do still want a snack then it's likely that you're hungry and may need to have a look at how you're eating throughout the whole day.