Snacking.
I am 100% guilty of being a snacker. A late evening snacker at that. I know, I know, stop judging me okay!! All joking aside, this is a topic that is near and dear to my heart simply because it IS something I struggle with and have to hold myself accountable to on a routine basis. No, I am not perfect. FAR from it. However, I have picked up a few tricks along the way that have helped me to curb this habit, most days.
The first one may seem obvious, but hear me out. Are you getting enough protein through out the day? Most women are subconsciously lacking in this macro even though they may think they are consuming adequate amounts. You should be aiming for 0.8g to 1g of protein per pound of your ideal body weight. So, for example, if my target weight is 125 lbs, I should be aiming to eat 125g of protein daily, ESPECIALLY if I am strength training in any capacity. That probably seems like a very high number to many of you and it has been my experience that majority of my clients are actually only consuming 60g to 75g of protein on a good day. So, my suggestion is to actually track your protein intake for 3-4 days and see how much you are truly ingesting. If I find myself low at the end of the day in this area, I tend to snack. However, if I make the choice to have a protein shake instead of 8 snacks, this usually takes care of the issue and I find myself full and not going to bed hungry or regretting my pre-bedtime choices.
The next tip I use is to make sure I am eating meals during the day. This usually involves me having to do some meal prep or strategic grocery shopping because I will always reach for whatever is quick and easy as my days are usually busy and fast-paced. A protein bar is not a meal FYI. I try to have a high protein meal as this keeps me fuller for longer and makes me less likely to need a late afternoon snack. For example, if I meal prep I will have a 5oz piece of chicken breast, baked sweet potato, and steamed broccoli. If I did not take, or have, the time to meal prep I will opt for a turkey sandwich, fruit, and sliced veggies. I keep it simple. Simple equals convenience for me. The less I have to think about what I am going to eat, the more successful I am in making healthy choices.
Lastly, and this may seem odd and/or random, but after you eat your last meal of the day, brush your teeth. I know it sounds crazy, but I’m serious, try it! Brushing your teeth is a well-established habit that has become deeply ingrained over the years. When you do it, your brain gets the signal: “I’ve brushed my teeth, so I’m done eating.” Your brain recognizes this routine, associating evening teeth brushing with sleep and a fast. It communicates this to your body and mind, signaling that mealtime is over for the day. As a result, cravings, internal food chatter (that tiny voice in your head urging you to eat more), and false hunger cues will all diminish over time. This isn’t a magic wand solution, but it is certainly worth trying to see if it aids in your late night cravings for your favorite snacks.
We are all going to succumb to those snacking urges from time to time, and that’s okay. There is no shame in falling prey to this overwhelming urge as long as you aren’t making it a habit. It is important to maintain a healthy relationship with food and never to shame ourselves for the food choices that we make. Just try and keep these tips in mind when you are faced with the snacking bug. If you choose the snack, own it and move on. Both are acceptable and right choices depending on the moment.