Are you a grazer? Weight loss strategies on snacking
By grazing we mean snacking or eating out of boredom or habit. But why is grazing a problem?
Well at its simplest it often means you are eating too much of the wrong foods and for the wrong reasons. And whether you are pre or post weight loss surgery grazing serves to undermine your efforts at weight-loss or maintenance.
The better question to ask is, why are you snacking? Are you really hungry? Are you bored? Are you distracted by sitting in front of the television, reading a book or some other activity?
Whatever the answer there are some weight loss strategies on snacking to overcome this problem:
Keep a food diary. As a visual aid and monitoring tool to show just how much, when and where you are eating. This could include the date, time, food/beverage you’re consuming and in what portion size. Remember there are no right or wrong answers, so be 100% honest with yourself when recording. Your diary will help you identify some typical a traits that you might then want to address. And don’t forget, even if you have a splurge or binge, just write it down and aim for better tomorrow!
Only eat at a table. Make it a house rule not to eat in front of the television where you can be easily distracted and polish off those crisps without knowing.
Ban snack foods into the house. If you don’t buy it, you won’t be tempted to eat it!
Break the habit of snacking out of boredom by keeping a handy list of things you can do instead. Call a friend, have a luxurious bath or walk the dog for example. Keep active and occupied so you don’t eat mindlessly. Where possible replace eating with an exercise, whatever it may be!
Store any remaining tempting treats out of reach or in opaque containers so that they are out of sight and out of mind.
Give away anything that calls out your name … or throw it away. I know there are people in the world who don’t have enough to eat, but your over-eating and snacking does not help them in any way. It does however hurt you…this is a time to put yourself first.
Finally, don’t skip meals, especially breakfast. This will just make you hungrier later or feel tempted to snack between meals. Try and establish a three meal regime to your eating day.