Hi guys! It’s been awhile since I answered a reader’s question, so I thought I’d do so today. If you have any questions, feel free to ask below or shoot me an email! Here we go:
Every day around 3pm, I find myself raiding the snack drawer! Before I know it, I’ve snacked my way through hundreds of calories. How can I get this habit under control?
I hear you, I’ve had days like this as well. Here are some strategies you can use to set yourself up for success, plus some smart snacks you can feel good about grabbing!
Reevaluate your meals.
If your main meals aren’t nutritionally balanced (with lots of protein and fiber, plus some smart carbs and healthy fats), it makes sense that your stomach starts rumbling a few hours after mealtime. I remember one Fime I was struggling with this until I realized I had practically no protein in my lunches! Start adding a pouch of tuna, a price of chicken or hard boiled eggs to your lunch and listen to your body.
Make sure you’re getting enough sleep each night.
Your sleep and diet are connected! If you feel fatigued, you’re less likely to make sound food decisions and more likely to mindlessly munch. For your brain to be in tip-top shape, start winding down earlier in the evening to get in those ZZZs. I’ve found that the sooner I put down my phone, the sooner I drift off to dreamland…
Take a walk outside (instead of to the kitchen!).
You’d be amazed how quickly your cravings can fade when you give yourself some fresh air and stretch your legs. It will make you feel more alert, so you’re less likely to snack due to feelings of afternoon burnout. If you can’t get outside, hit the hallways for a quick stroll and stretch. I have found myself reaching for food when I’m actually in need of fresh air.
I know, broken record, but water is a secret weapon. It’s very common to mistake thirst for hunger. So before you start to snack, try drinking a glass of water. If ice-cold agua doesn’t do it for you, try room-temp water or a cup of hot water with lemon.
Plan for snacks.
There’s nothing wrong with snacking… as long as you’re reaching for the right stuff. And that means planning. Keep smart emergency snacks on hand at all times. If you work in an office, keep a stash in your desk drawer and some snacks in the work fridge. On the go all day? Toss some shelf-stable treats in your bag. I like to keep my snacks around 200 calories or less, but figure out what works best for you!
Here are some of my favorite afternoon snacks…
Grab-n-Go Meat Snacks
I’m all about protein, and now you can get it to go! Si love hard boiled eggs, tuna or turkey jerky.
Veggies + Low-Cal Dip
Veggies have filling fiber and a satisfying crunch! Go for carrot sticks, jicama sticks, cucumber slices, and more. Salsa is my number-one dip, with tons of flavor and only about 10 calories per 2-tablespoon serving. Hummus is another go-to veggie dip; just portion it out to avoid overdoing it!
Fruit + Nuts
Another winning combination! I like to pair apples with almonds and strawberries with pistachios. Nuts have those good-for-you fats, but they’re also calorie-dense, so measure a single serving before you snack.
Plain Greek yogurt is an absolute staple in my life. It’s loaded with protein and low in sugar, perfect for afternoon snacking! Add in fruit, nuts or unsweetened coconut.
Check out all of my favorite snacks here!
Hope these tips and snack tips help!
What are your favorite tips? Favorite snacks?