Snacking, if you think about it, is kind of like Facebook creeping: We all do it, it’s pretty much always satisfying in the moment, but later on it can have not-so-sweet consequences (weight gain and stalker status, respectively). According to a new study published in Appetite journal, there are six times when all people are likely to indulge the most: when you're celebrating a special occasion, when food is around, when you're coping with negative emotions, when you're rewarding yourself, when you're under social pressure, and when you're feeling low-energy. We checked in with Keri Gans, R.D., author of The Small Change Diet, to see how to curb your (snacking) enthusiasm in each scenario.
Danger Time: Special Occasions
The key here is to define special, says Gans. “Figure out what’s very special and what’s not as special, and tell yourself you will only snack on truly special occasions,” she says. For example, if your office gets a cake for everyone’s birthday, then office birthdays probably aren’t that special since they happen so frequently. Need some help coming up with your definition? “If you find that something is happening more than once a month, then you should pay extra attention because it may not be as special as you think," says Gans.
Danger Time: When Food's Around
It seems like there is practically always something in your office kitchen when you walk through, doesn’t it? If that’s the case, you have to train yourself to not swipe whatever’s there just because it’s, well, there. One way to do that? “Commit to when you snack,” says Gans. If you make a snacking schedule for yourself—like every day at 11 a.m. and 4 p.m.—then you’ll be better able to resist your co-worker's candy jar at 3 p.m.
Danger Time: Tough Moments
Chances are, at some point in your life, you have eaten your feelings; you’re only human. But if you find yourself doing so on the regular, check in with yourself before you munch. “Most people end up feeling worse after they eat their feelings because they’re angry at themselves for giving in," says Gans. Remind yourself that eating won't magically fix the negative emotions you're feeling, and do something else to cope, like going for a run, calling your best friend, or even scrolling through Instagram—anything, really, to take your mind off the problem at hand.
MORE: 3 Ways to Stop Emotional Eating Before You Start
Danger Time: When You Want a Reward
Remember when you were young and your parents or babysitter used to tell you that you could have a cookie if you finished your homework? They trained you that food should be viewed as a reward—when really, it's sustenance. Instead of getting candy from the vending machine, reward yourself with something your body will actually thank you for, suggests Gans. “Buy yourself a new lip gloss, go get your nails done, get a massage, or take a yoga class,” she says. “That way, you’re doing something that’s truly good for your body, not necessarily ‘rewarding’ yourself with something your body would be happy without."
Danger Time: Girls' Night
We don’t have to tell you how hard it is to say no to shared dessert at dinner with friends. You know this. But here’s a way to make it a little bit easier: Verbalize your intention, says Gans. “Tell your friends in advance of the event that you’re trying to eat healthier. It’s easier to follow through with your goals once you’ve already put it out there because you’re more accountable for your actions."
MORE: Mindful Eating: Clean (Up) Your Plate
Danger Time: 3 p.m. Slump
When you’re feeling sluggish in the afternoon or early evening, it’s tempting to try to counter that feeling with a snack because you feel like you need it, says Gans. But often, you may just be thirsty—so try drinking water first. You might want to also try going for a walk around the block to gain energy. If you’re still hungry after those attempts, then you probably do need a snack, in which case, Gans recommends selecting something with a good mix of protein and fiber. “I always suggest KIND fruit and nut bars because they’re the perfect blend of protein and fiber and will give you plenty of energy to power through,” she says.
MORE: Top 28 Best Healthy Snacks
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