Snacking has become something of a great American pastime. It is something we all like to do. But when you think snacks, what comes to mind? A pork chop, a salad, and a baked potato? I didn't think so. More like chips, cookies, candy, popcorn, pretzels—basically, treats.
Oftentimes, it is not the meals that are the issue when you are trying to lose weight, but what happens in between. Even when snacks are small in size, they can end up on your thighs if you aren't careful.
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I recommend eating three full meals a day, so you're not as tempted to snack in between. Then have these strategies in place to play it smart when you do want to snack.
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Timing is important.
1. Sit down and eat your snack so you know you have eaten.
2. Make sure you count the snacks in your daily food tally.
3. Snack only when you need it most. If it's very close to your next meal, wait.
Choose wisely.
4. Try to incorporate fruits and/or vegetables into your snacks whenever possible.
5. If you are truly hungry, make your snacks more like mini meals: a cup of soup, half a sandwich, or a bowl of cereal.
6. Go for something different. If you always choose sweet snacks, try savory; if you are a crunchy, salty person, try smooth and creamy to change it up and perhaps be satisfied with less.
7. Lighten up on the beverages to cut calories. Instead of sweet teas, juices, and/or sodas, go with herbal tea (hot or iced), vegetable or tomato juice, or sparkling water with lemon, lime, or orange slices.
Be smart about portioning.
8. Limit the snackable items you keep around. The more choices you have available, the more will end up in your mouth.
9. Don't be misled by 100-calorie snack items; they are pricey and unsatisfying because they tend to be highly processed, empty-calorie types of foods. Instead, make your own, such as the following:
- Celery and 1 ½ tablespoons peanut butter
- 2 Laughing Cow cheese wedges and an apple
- 100-calorie bag of popcorn (the one exception to the avoid-100-calorie-snack-items rule!)
- Smoothie of 4 ounces skim milk, ½ cup frozen berries, and 2 tablespoons Greek yogurt
10. Portion out your snacks ahead of time. Buy small reusable containers for your snacks.
The article 10 Ways to Snack Smarter originally appeared on Bicycling.
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