How To Change Your Snacking Habits
If you spend a lot of your time in easy reach of a pantry, fridge or freezer, you might be familiar with perpetual snacking. These days, with so many working from home, you are not alone. Many of us are finding that round-the-clock eating gets in the way of good mood, steady energy and optimal health goals.
Tackle the issue in three basic steps, done with a lot of self-compassion and as much flexibility as you need to avoid added stress:
- Figure out why you are snacking,
- Devise a plan to stop unhealthy snacking.
- Fine-tune your approach to make it sustainable
Below are more details on how you can take the steps to make snacking a healthy part of your lifestyle.
Detective Work
Start by getting curious about your habit. Problem snacking tends to be done mindlessly.
When you get up and head for the kitchen for a snack, take a moment to ask why. Is it a sense of boredom or loneliness? Are you thirsty? (Hunger can be an underlying symptom of thirst.) Do your back and neck hurt from working in a makeshift workspace? Are you mostly looking for a stretch? Are you snacking to avoid or diffuse strong emotions? Are you looking for a way to calm yourself?
Make a Plan
Your plan should acknowledge your snacking insights. If you suspect that you might be thirsty instead of hungry, you can drink a glass of water and wait 10 to 15 minutes before eating to see if you still want a snack. If a backache sends you to the kitchen, plan to stretch or take a quick walk around the block.
If snacking is a response to feeling down or disconnected, find ways to reach out and make connections to folks instead. If you’re bored, take a creativity break. It can be a formal art practice or doing some quick drawing, singing or dancing. Steps to self soothe if anxiety or uncertainty come up might include a cup of herbal tea or another sensory experience like smelling some essential oils.
Refine Your Plan
The last step is to circle back in few days or a week to look at your goals. Does your plan match your temperament and lifestyle? Assess and revise, using your observations to change or refine the plan to suit your needs.
If you find that there are moments when only a snack will do, fair enough. Try to do it mindfully. Bring your full attention to whatever you are consciously choosing to eat and derive enjoyment from it, even if it feels like an indulgence.