MINDLESS SNACKING

Mindless eating or snacking occurs when you consume food without being fully aware of how much you're eating or how it's affecting you. It's like eating on autopilot, where you're not really paying attention to the taste, quantity, or even your body's signals of fullness.

Let's take a scenario:

Picture yourself on a Friday night, with your partner, kids, or friends away. You decide to indulge in some comfort food like pizza, and you cozy up in front of the TV to binge-watch your favorite series. As you start eating, you're so engrossed in the show that you hardly notice how much pizza you're devouring. Before you know it, the entire pizza is gone, and you don't even feel satisfied. Sure, your stomach might feel full, but you didn't really enjoy the experience because you weren't paying attention to it.

Now, here's an exercise:

Instead of mindlessly eating in front of the TV, try setting a pleasant atmosphere for yourself. Arrange a nice table setting, maybe pour yourself a glass of wine or your favorite beverage, and sit down at the table. Focus solely on the food in front of you.

Chew slowly, savoring each bite, and take breaks between slices. Pay attention to the flavors and textures of the food. By doing this, you'll become more aware of your body's signals of fullness and satisfaction, both physically and psychologically.

How to break the cycle of mindless snacking

• Have regular and spaced meals ( at least 3 a day)

Incorporate three meals a day—breakfast, lunch, and dinner—ensuring each meal and snack is nutritionally balanced with a combination of protein, fats, and carbohydrates. This balance provides essential energy and nutrients for your body throughout the day.

For those on a weight loss journey, it's important to consider not only the nutritional value of your meals but also their ability to satisfy both physical and emotional hunger. If your main meals lack satisfaction on a deeper level, you may find yourself reaching for snacks later in the day.

• Include protein and fiber at each meal 

It's common for meals to be deficient in one of the main macronutrient groups, such as carbohydrates, fats, proteins, or fiber.

When meals lack fiber and protein, blood sugar levels can spike, leading to cravings for sugary or fatty foods.

Here are some

straightforward tips to incorporate more fiber and protein into your meals:

Fiber :

• Add more veggies to your mains,

• Incorporate grains, nuts and seeds as a topping,

• Eat more legumes ( chickpeas, lentils, beans,...), FYI : Legumes are both high in fiber & also have protein

• Swap your white carbs with whole grain ones,

• Add fruit as a dessert.

Fiber has sooo many benefits. If you want to read more about fiber click here.

Protein :

Opt for lean protein, fatty fish, plant based protein, or dairy :

• Chicken,

• Eggs

• Tuna,

• Salmon,

• Sardines,

• Lean ground beef,

• Tofu,

• Tempeh,

• Soy curls,

• Legumes,

• Cottage cheese,

• Low fat high protein yogurts ( Skyr : I love this one , Low fat greek yogurt ),...

• Hard cheese ( also has a decent amount of fat )

Remember to vary your sources of protein. Make sure to not only get them from meat or hard cheese!

• Manage your stress 

When you're stressed, it's tough to pick healthy foods because your brain is already busy. After a busy day, it's even harder to choose healthy meals

You can't stop stress eating completely, but it's important to deal with it if it's too much. It's okay to eat for comfort sometimes, but relying on it all the time isn't good.

Try other ways to deal with stress, like a light exercise after work, meditation or stretching session, talking to someone, or writing down your feelings and keeping a journal.

• Get enough sleep 

Not getting enough sleep can make you crave food more. It messes with the hormones that control your appetite, so you might end up eating more calorie-packed foods and gaining weight.

Basically, when you're sleep-deprived, ghrelin increases ( our hunger stimulating hormone ) and l, which makes you hungry for (mostly) sugary stuff. Meanwhile leptin ( appetite-suppressing hormone) decreases which gives us a harder time noticing when we're actually full .

When you're tired you're also more likely to reach for sugary snacks for a quick energy boost. That's why you might find yourself craving sweets after a long day.

• Avoid eating in front of the TV 

If you often eat while watching TV, scrolling on social media, or grabbing snacks mindlessly, you might not be paying attention to your body's hunger and fullness signals.

Practicing mindful eating can help you reconnect with these signals.

Try to set aside time for at least one meal each week where you eat without distractions. It's not realistic to avoid distractions at every meal, but even experiencing it every now and then can make a difference in how you feel after eating.