How to Stop Snacking

Consider why you want to stop snacking. Once you've thought about the consequences of snacking and the risks it poses to your health, you should reflect on the reasons you want to quit. Perhaps you’re concerned about your weight and want to make a significant change to achieve a healthier body. Or maybe you're an athlete who wants to improve your performance by fueling your body with better energy. Whatever your reason may be, it's important to think it through.

• Try writing down one or more reasons why you want to stop snacking. Putting your thoughts on paper can motivate you to avoid unhealthy foods and embrace positive changes.

Commit to yourself. Once you've identified your motivation, it's time to make a commitment to yourself. You can do this by writing a contract that specifies the types of food you no longer want to consume. Include details about the foods you'll substitute or how you'll handle cravings for junk food. After completing the contract, read it again, sign it, and note the date.

• Be specific when writing your contract so that you clearly understand your commitment.
• Post the contract somewhere visible, like on a mirror or fridge, so you're reminded daily.

Eliminate junk food. After committing to stop snacking, immediately dispose of any junk food you have at home. Storing junk food around the house while trying to avoid it will only lead to failure, so the best option is to throw it away right away. You should also stop buying junk food and ask household members to store it away from common areas to avoid temptation.

• "Out of sight, out of mind." Most of the time, junk food is consumed out of convenience or boredom. If there’s no junk food in your house, you won’t be tempted to go out and buy it.

Stock up on healthy foods in your kitchen. To ensure you won’t be tempted to go out and buy junk food when hunger strikes, keep healthy food options in your kitchen. Look for whole foods with minimal processing, such as fruits, vegetables, lean meats, milk, eggs, and whole grains. To avoid unhealthy food aisles in the supermarket, stay out of the interior sections (usually where the candy is) and instead shop the outer perimeter.

• The best way to make sure you’re eating healthy is to always have the foods you need prepared and available. You can even prepare meals yourself!
• Pre-pack healthy snacks before snack time to always have a quick and healthy option on hand. You could store sliced fruits or vegetables in food containers and keep them in the fridge. Pack some nuts and dried fruits in your workout bag. Or stock up on fat-free Greek yogurt and string cheese in the fridge.

Drink plenty of water every day. Water helps keep your body hydrated and can make you feel full between meals. Drink plenty of water throughout the day to prevent reaching for junk food. Staying hydrated will also help you avoid sugary drinks or unhealthy sodas.

Share your commitment with your friends. Gaining support from friends and family is crucial when making significant changes in your life. You should let people know about your commitment to stop snacking and seek their encouragement. You're more likely to succeed if you involve others in your journey rather than facing it alone. This also puts the spotlight on you, making it harder to give up your determination when others are watching.

Develop mindful eating habits. You might feel the urge to snack due to unconscious eating patterns. To change this, practice mindful eating. Pay attention to the smell, shape, and taste of the food you're eating. Eat slowly and avoid distractions or stress while eating.

• Ask yourself a few questions before reaching for food: 1) Am I truly hungry, or is there another reason I want to eat something right now? 2) What do I actually want to eat? Asking yourself these questions can help prevent you from snacking or eating something you don’t really want.

Learn how to critically view food advertisements. People often tend to overeat and crave junk food after seeing ads for fast food or snacks. Since advertisements are unavoidable, especially on TV, you should train yourself to look at them critically. Don’t just accept everything presented in the ads.

• Ask questions about the advertisements and consider how they portray food. Are they exaggerating something? If so, what is it?

Learn healthy cooking techniques. If you snack because you don’t know how to cook, now is the perfect time to learn. Knowing how to prepare healthy meals that you enjoy will help you avoid junk food during meal times. If you're new to cooking, you can purchase cookbooks with simple, healthy, and delicious recipes that are easy to follow.

• Keep in mind: vegetables are healthy until you coat them in batter and deep fry them. The cooking method you choose can impact the nutritional value of the food. Focus on roasting, baking, grilling, steaming, and sautéing.

Start forming an exercise habit. Developing a regular exercise routine offers numerous health benefits, from burning extra calories to reducing the risk of certain health conditions. If cutting back on junk food is a small part of your bigger goal to get healthier, consider adding exercise to your daily routine. Aim to work out for at least 30 minutes each day. Walking is an excellent option if you’re just beginning this journey.

Get enough sleep. Sleep deprivation can impair your ability to control impulses and make decisions, which may lead to unhealthy food choices. People who don’t get enough sleep often crave foods high in fat and sugar, generally consuming more calories.

• Studies have shown that sleep-deprived individuals tend to crave more carbohydrates. Avoid this by ensuring you get enough sleep each night.
• To help prevent turning to junk food, remember to sleep between 7-9 hours every night. Everyone is different, so you might need more or less sleep depending on your age and activity level.

Consider the purpose of food. What is your perception of food? If you see food merely as fuel for your body, you’ll be less inclined to snack on junk food. Think about the benefits of eating nutritious foods like fruits, whole grains, and lean proteins instead of junk food. Healthy foods provide you with better energy to help you exercise, think, and function at your best.

Consider the implications of junk food. Understanding the various issues related to junk food can help you stop consuming it. Junk food is not only higher in sugar, fat, and calories than healthier options, but it also lacks nutritional value and doesn’t provide the same feeling of fullness as healthy foods do.

• Nutritional Value. The nutritional value of food refers to the vitamins and minerals it provides. Vitamins and minerals are essential parts of healthy foods, but they are often stripped away from junk foods because the ingredients used are usually pre-processed.
• Satiation. Junk food doesn’t fill you up for as long as healthy foods, so by opting for junk food, you end up consuming more calories.

Learn about the impact of junk food on your health. Consuming junk food increases the number of calories you take in, leading to weight gain. If you're overweight or obese, you are at a higher risk of developing specific health issues. Some conditions linked to obesity include:

• Stroke
• High blood pressure
• Heart disease
• Cancer
• Diabetes
• Sleep apnea
• Gallbladder disease
• Gout
• Osteoarthritis
• Depression