How to Stop Snacking Between Main Meals

If you're trying to reduce your snacking, it's essential to know that about 90% of young people in Vietnam snack at least once a week (according to a 2012 survey). It can be difficult to cut back on snacks, as they are a common part of the culture, but once you implement strategies to change your habits, you'll find that the issue is not as challenging as it seems.

Have three balanced meals a day. A main meal, consisting of a variety of nutrients, helps satisfy your body's hunger. You need to ensure a balanced diet to make sure you're not craving snacks.

• Remember to consume foods rich in protein, healthy fats, and carbohydrates during lunch, not fast food. These will keep you feeling full throughout the day.
• Try incorporating other foods such as avocados. Studies have shown that avocados can reduce hunger. Research has indicated that those who eat avocados at lunch feel about 25% fuller for a longer period after the meal.

Don’t skip breakfast. A protein-rich breakfast will help keep you full in the morning and throughout the evening. Aim for at least 35 grams of protein in your breakfast to maintain satiety longer during the day. Some ways to boost protein intake at breakfast include:

• Eat eggs.
• Start your day with yogurt.
• Drink a protein shake.

Have dinner later, and focus on consuming foods like rice, beans, and meat. Set a proper dinner time to allow digestion while ensuring you're not hungry before bed.

• Have soup.
• Build muscle with salad.
• Include soybeans. A compound in soybeans has been shown to suppress hunger, helping you manage cravings.

Include protein-rich foods to prolong fullness. Protein takes longer to digest, helping your meal linger longer in the stomach. Check food labels when shopping at the supermarket for the best choices. This method will assist you in selecting products that prevent hunger pangs.

Try consuming foods that help you stay full longer. Foods high in fiber can support this goal. Items like oats, grapefruit, or popcorn can help curb your cravings between meals.

Choose healthy fats for your body. For example, fats found in nuts and olives will help keep you full for longer. Avoid saturated fats, as they increase your desire for snacks. Many snacks contain high levels of saturated fats, which will lead to a cycle of cravings.

• Each gram of fat contains more calories than any other macronutrient, meaning it will sustain and enhance feelings of fullness.

Allocate more time for main meals. Taking the time to chew food thoroughly helps slow down digestion. Additionally, it provides the body with more time to signal that you are full. Studies have shown that individuals who chew more slowly feel less hungry.

Maintain an eating journal. Write down every food item you consume each day. This practice offers you a broader view of the foods you've been eating, allowing you to plan for improvements. Taking the time to reflect on when, how, and what you eat is essential for controlling your food intake. Eating mindlessly contributes to unhealthy snacking and eating habits.

• Find a notebook to use.
• Be honest and record the time, place, food, and portion sizes.
• Note down how you felt after each meal.

Define "snacking" for yourself. Research suggests that how an individual defines snacking plays a significant role in limiting their behaviors related to it. If you don’t fully understand what snacking means to you, it will be challenging to modify it. Set boundaries and determine what snacking means for you personally.

Plan your meals carefully. Your breakfast, lunch, and dinner should be spaced at least 3-4 hours apart. Setting a meal schedule helps you plan for hunger moments. You can use your food diary to identify the most suitable times for eating.

• This is a crucial step, especially in the beginning stages, to ensure your main meals are well-planned and spaced out enough to avoid overeating later or, even worse, not having any food at all.

Analyze your food diary. Identify the times when you tend to eat the most, and then observe the types of snacks you consume between meals. This will help you define your personal goals. No strategy will beat a well-thought-out, carefully planned one.

• Examine your structure.
• Check for variety.
• Stay active. This is how you can support yourself.

Reduce one factor at a time. You don’t need to completely eliminate snacking in a short period. Even if that's your ultimate goal, starting with small steps makes it easier to form achievable targets. Think of it as a series of small battles, not a major war.

• Start slowly to ease into your new habits.
• Initially, cut back on half of your snack consumption.
• Don’t snack at all for one day, then repeat the process the following day. After a week, you’ll realize you don’t need to snack. The next week, you can pick a different food to cut out between meals.

Chew gum. Gum will make you feel like you’re eating food. It also helps you overcome oral fixation cravings. The flavor of the gum combined with the busy activity of your mouth will help curb your desire for snacks. Opt for sugar-free gum if you’re watching your calorie intake.

Drink coffee or tea. Caffeine not only gives you an energy boost when you're feeling sluggish but also acts as an appetite suppressant. When you're tempted to snack, try a cup of coffee or tea. It will provide you with a little energy and help you hold off until your next meal.

Exercise. Engaging in sports not only enhances your physical health but also reduces your craving for snacks. A moderate or intense workout lasting just 15 minutes can significantly lower your desire for unnecessary snacks. Try to think of various fun activities that can help satisfy your cravings. Additionally, if you do give in, burning off those extra calories will help you avoid feeling too guilty.

• Play an active sport.
• Find a nearby gym.
• Join a martial arts or yoga class.
• Try dancing.
• Keep your hands busy with some other task.

Get sufficient sleep. Often, the simplest way to prevent late-night snacking is by heading to bed. A nap during the day can also be a helpful strategy to stop you from mindlessly reaching for a bag of chips.

Drink water whenever you crave food. Water helps you feel full, eliminates false hunger, and doesn't have any calories, so you won't feel guilty. This habit promotes self-discipline, improves skin health, and boosts your overall well-being. Drinking water is particularly important if you're on a high-protein diet to control hunger, as it plays a crucial role in digestion. If you're also exercising and using coffee to curb your snack cravings, drinking water will help prevent dehydration.

• Carry a water bottle with you.
• Remember to drink one or two cups of water when dining out.
• Choose sparkling water.

Find something that disgusts you. Smelling something that repulses you can help suppress your craving for snacks. When you feel the urge, try inhaling the scent of garbage or vinegar. Cleaning your trash cans or bathroom will also help you break the craving.

Wrap a rubber band around your wrist. Snap the rubber band against your wrist when you're tempted to snack. This action will create a connection between the snap and your snack craving. Over time, it will help you manage your desire for snacks.

Imagine you've already eaten. Many modern dieting techniques involve using visualization to curb your cravings. Just as the 10th piece of chocolate doesn’t taste as good as the first, you can imagine having eaten a particular food repeatedly, say 9 times, to reduce your overall cravings. Try visualizing finishing an entire box of snacks.

• At first, this may intensify your cravings ('the stimulation effect'), but over time, you’ll get used to it and will no longer desire snacks as much. You might even completely lose the urge to snack.
• For this method to work, you must envision eating the food you wish to avoid, and in large quantities.

Keep yourself busy. It’s easier to forget your hunger when you're busy with something challenging or enjoyable. Try pursuing hobbies or engaging in something productive. Replace bad habits with healthier ones. This is an excellent method for managing unhealthy eating habits.

• Clean your house.
• Call a friend.
• Take a walk.

Hypnosis. Self-hypnosis, or seeking a professional's help, can be an effective strategy for altering behaviors you wish to change. Studies have shown that hypnosis can significantly help those trying to reduce unhealthy eating habits. You can visit a local hypnotherapist or search for online weight loss hypnosis CDs or guides.

Ask for help from a friend. Choose someone you trust, who will be there to support you when you doubt your ability to succeed. When cravings arise, you can call them, and let them talk you out of it. You might even eat together, and the conversation will slow you down, helping you feel fuller for longer.