5 tips for being less snacky during quarantine
5 tips for being less snacky during quarantine
(check out the video here)
Have you found yourself munching through a bag of chips while in yet another Zoom office meeting? Or crushing a sleeve of Oreos after helping your kids with home learning math? Or making yet another trip to the fridge looking for another snacky-snack?
You aren’t alone.
If you’ve indulged in emotional eating lately, give yourself some grace. You’re human. These are some pretty emotional times, and you're doing the best you can.
If you’re ready to curb mindless snacking, check out these 5 tips:
1. Eat more protein and fat. These macronutrients keep you fuller longer and help regulate your blood sugar levels, so you’d get less crashes throughout the day. Aim for a palm-size portion of protein and a thumb-tip of fat each meal.
2. Don’t keep trigger foods in your house. If it’s not in your house, you can’t eat it. I have a HUGE sweet tooth. If there are cookies, or chocolate, or ice cream in my house, I will find any excuse to eat it. So I don't keep it in the house, and if I decide I want some, I'll go get some and enjoy it. If you don’t have control of the the food, put it somewhere you don’t see it.
3. Watch your hydration. Aim for 1/2 your body weight in ounces of plain water. Add more if it’s hot/humid, you’ve been exercising, or been drinking diuretic beverages, like caffeinated drinks, juices, or alcohol.
4. Get enough sleep. Sleep affects hormone production, including your appetite hormones. Ghrelin is an appetite-stimulating hormone, and leptin is an appetite-depressing hormone. When you’re sleep-deprived, ghrelin production increases while leptin production decreases. TL;DR: When we don't get enough sleep, our appetite increases and we get snacky.
5. Investigate your snacking. Is it related to a nutrient deficiency? Or emotions? What are you trying to fill with food? Sit with your next snack attack and reflect on the emotions surrounding it (non-judgmentally, please!).
What are your favorite tips for being less snacky? Share in the comments!
