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Disc-Chem Living Fit
5 tips to stop sinful snacking 5 tips to stop sinful snacking
Steadfast adherence to a balanced and calorie-controlled eating plan is the foundation on which all successful and sustainable weight-loss efforts are built. But all... 5 tips to stop sinful snacking

Steadfast adherence to a balanced and calorie-controlled eating plan is the foundation on which all successful and sustainable weight-loss efforts are built.

But all our hard work and commitment can come undone by unplanned snacking on poor quality foods throughout the day, as we can easily consume excess calories or increase hunger levels.

Here are 5 tips to help you curb that destructive snacking habit to keep your health and waistline in check:

#1: Fill up on fibre

Research has shown that people with fibre-rich diets tend to carry less fat and have a lower body mass index. This is because fibrous foods take longer to chew, they digest slower and take up more space in the stomach, which makes you feel full for longer. This will help to curb those hunger pangs between meals.

#2: Eat every three hours

Many dietitians and nutritionists recommend eating every 3-4 hours to keep your metabolic rate high and sustain energy levels. Fuelling your body with smaller, more balanced meals throughout the day can also help you to avoid binge eating and food cravings.

However, portion control and eating the correct foods are essential for losing weight and fat on a four-to-six-meal-a-day eating plan, otherwise, you risk gaining weight.

#3: Cut out processed carbs

Although processed carbohydrates often taste good, they are hard for the body to digest and they spike blood sugar levels, which is then followed by a drop in blood sugar. This sugar level ‘see-saw’ can create extreme cravings and hunger, which often leads to overeating and weight gain.

#4: Pack in more protein

Proteins also take longer and require more kilojoules to digest, which means you burn more energy to process them. Furthermore, protein-rich foods keep you feeling full for longer and help stabilise your blood sugar, preventing dips in energy, hunger and cravings.

#5: Eat mindfully

When we eat under stress or time pressure, it can affect our food choices, and often leads to constant snacking. Distractions while eating can mean that your body fails to recognise when it’s satiated, which can lead to additional snacking, despite having eaten an entire meal.

A great tip is to slow down, breathe and be aware of your feelings before and while eating. Be cognizant of how hungry you are and be mindful of the food choices you make. Chew slowly, savour the taste, flavours and textures of what you are eating and notice how satiated you feel with each bite.

This article by Julia Lamberti-Morreira was adapted from a feature that first appeared in Fitness magazine.

  • Maggie Smit

    18/09/2019 #1 Author

    It is easy to suggest what we must do. Please tell us what foods or snacks we can eat that won’t let us gain weight. All the suggestions we read not one gives you an outline on what we must choose to eat instead of the fattening foods.

    Reply

    • Design LivingFit

      15/10/2019 #2 Author

      Thanks for the feedback Maggie, we’ll take this suggestion back to the team and ask them to write an comprehensive lists for you to use as reference. We also carry advice like this in every issue of Dis-Chem Living Fit magazine, which you can pick up in store.

      Reply

    • Pedro Van Gaalen

      16/10/2019 #3 Author

      Hi Maggie. The most appropriate diet is highly individualised based on many factors, such as your genetics, your current health status, particularly your insulin sensitivity, and your daily activity levels. For best results, it would be beneficial to consult a qualified dietitian or nutritionist, who can work out a plan based on these factors. However, the basic principles of a healthful diet are universal – reduce or eliminate proceeed and refined sugars from your diet, which includes adding sugar to meals or drinks and reading food labels to determine how much sugar the product contains. Rather eat fresh, natural whole-foods as often as possible. Do most of your shopping along the perimeter of your grocery store as this is where the fresh produce is kept. Beneficial diets contain an abundance of colour and variety from vegetables, with some fruit, good sources of natural fats like nuts and avos, and some meat. Avoid packaged and convenience foods as often as possible, including those tempting snacks. I have included a few links below that you can refer to for more insights into creating a better diet:
      https://livingfit.co.za/are-you-fighting-a-losing-weight-loss-battle/
      https://livingfit.co.za/8-steps-to-your-leanest-body-ever/
      https://livingfit.co.za/calories-and-kilojoules-know-the-difference-its-important/
      https://livingfit.co.za/you-are-what-you-eat-so-choose-wisely/

      Reply

  • Hloniphile Mabuza

    18/09/2019 #4 Author

    Very helpful tip. Never realized proteins were good

    Reply

  • val sampson

    19/09/2019 #5 Author

    I have my hungry time early evenings when I am more tired, so I temp myself with prepared raw foods, like celery sticks, finger cucumbers etc., to nibble on while I start to prepare dinner. If I sit down with crisps, fatty snacks, cooking a healthy meal becomes later and more of a mission. It is important to plan and only keep good foods in your fridge. Nothing tastes as good as feeling Fit feels.

    Reply

  • Radhika Dehaloo

    24/09/2019 #7 Author

    Even though we are aware of the facts but this is an excellent article serving as a reminder. Thanks

    Reply

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