Getting rid of your inner snack monster
Hi Fit Girls! This month I received a couple of messages from girls all around the world, asking for tips against the urge to have a major snack attack.
We all have these moments where we wanna give up on our healthy lifestyle for a day, and snack on chocolate, pizza and icecream all combined. Or we can't resist all the sugary treats on a party or at the office. I work in a hospital and there's ALWAYS cake or chocolate lying around, haha, so I had to teach myself some self control!
In this blog I'll share my top 7 tips with you for getting rid of your inner snack monster.
1. Don't starve yourself
Personally, I have much more urges to snack when I haven't had enough to eat. If you want to learn more about your eating pattern, track your intake for a week using an app (i.o. MyFitnessPall). Make sure to eat no less then 1500 calories! I eat about 2000 calories a day and more than 200 grams of carbohydrates (although I don't track them daily) and I still lose fat mass, because I'm living an active lifestyle. Your body will work the same. So, eat up!
2. Plan your meals ahead
When you know what your next meal is gonna be, it's much easier to say "no" when somebody offers you an unhealthy snack. Also, consider planning a "cheat meal" so you can look forward to that moment.
3. Set goals: small and big ones
A small goal can be: "I'll follow a healthy and balanced eating schedule today". Or "I'll choose a piece of fruit over a bar of chocolate", or "I'll enjoy one glass of wine at this party and drink plenty of water the rest of the night". A bigger goal can be anything, from eating an entire week without sugar, to getting a healthy weight. Also, giving yourself small rewards can help, such as a new water bottle or your favorite luxurious type of fruit (I love fresh blackberries but they're pricey!)
4. Eat a lot of protein
Eating more protein will help you stay full for a longer period of time. It can also help preventing what I call a "carb coma": a energy dip after a big meal with mostly carbs. My favorite protein sources are chicken, Greek yoghurt, seafood and fish, eggs, nuts, whey protein powder and chick peas. If you're into weight lifting, protein will also help you build up muscles! Remember that toning your body starts in the kitchen.
5. Don't think black-or-white
This was a big one for me. I'd always think "Okay, I ate a cookie, now my whole schedule is ruined. I might as well eat the whole box of cookies. And order pizza tonight. Can't help it. I'll start over tomorrow." Please remember this is false! You can always change your day around. Accept your splurge and move on.
6. Find your triggers
We all have our weak moments. For me, stress is a trigger: when I'm busy I'm much more attracted tot junk food. For others, it might be social obligations. Or what about drinking alcohol? After a drink, most people are more willingly to give in to temptations. Find your triggers and be extra alert when you're in such a situation.
7. Practice makes perfect
All these steps take time and practise. It took me two years to learn step 5 and I still don't have that one down perfectly yet. I never will, maybe. But you can train your mind every day by committing to these steps! It will get easier over time.
These pointers helped me finding balance in my diet and stopping my inner snack monster from going rogue! Ofcourse it's perfectly fine to have a cheat night and really enjoy it! Finding balance in your diet is super important. These "rules" have prevented a lot of cheat meals for me, but my eating pattern is no way from being perfect. I'm still learning as well, especially when I have a busy week or when I'm stressed out. That's okay, thankfully we're only human, right?
Do you have any other tips how to stick to your healthy diet, when you feel like a cheat meal? Please share them below! On my Instagram account I share daily food and fitness pictures to help you stay motivated!
Note: If you think you suffer from binge eating and feel like you can't control your eating pattern, please talk to someone you trust and get some professional help. Take care of your body :)
