Breaking the Habit of Snacking: 5 Things to Do Today
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- Опубликовано: 28 июн 2024
- Snacking has physical drivers, but there is also a subconscious element, meaning we often snack not out of need but out of habit. Habits can present challenges when you are trying to clean up your diet.
For instance, if you are in the habit of having an afternoon snack as you work at your computer, you can make the conscious decision to stop, but you’ll need to deal with those habitual thoughts, saying, “Ooh, a snack would be great right now.” In this video, you’ll learn five things you can do today to break the habit of snacking.
#drbecky0123diet, #snackhabit
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. 
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If I have it in the house, I’ve already as good as eaten it.
By NOT snacking, I made it through Thanksgiving weekend without gaining any weight! First time ever! My "stoppers" are flavored sparkling water (no sweetener), a sugar-free mint, or unsweet tea. Thanks, Dr Becky!
Thank you! My husband has his high carb snacks. I wish he would eat better, but if it’s not his decision, it won’t work.
I’ve been Keto/carnivore for 5.5 years. His snacks don’t tempt me.
It’s so liberating!
I snack when I do’nt eat enough
Me too!
Could possibly be!
Psychologically propagandized through media and need to "feel good" or "feeling stimulated".
Yes, me too, but the weekends are the hardest with my husband home. Holiday season is the worse with the temptations because they are only here for a season. So we indulge then go cold turkey.
@@CeeceeWhip In life, challenging our beliefs, assumptions, habits, norms are the road to spiritual growth. Then.... spiritually grown people are often ignored. People resist challenges to established desires.
I thought I was eating a healthy diet. My body told me--- "no, you have not!"
I then started researching about my body's decline. Sharing that is problematic--- people don't want to hear about changes to their diet. They have become addicted to cultural habits that do not benefit the individual in the long run.
Covid taught us much about the world.
I snack out of boredom. I’ve tried to make my snacks healthier - veggies with dip, small pieces of cheese, almonds. It used to be cakes and candies. Baby steps.
I found eating until comfortably stuffed to be extremely effective for hunger. For habits or cravings, I cut off a little piece of steak, or boiled and egg and went ahead and ate it, but made myself clean up everything and put it away when done. Over a few weeks, it eventually was just silly to me to go through all that work for a small snack. I actually told the family they could bring anything they want and used their poor food as a gauge of where I was at. When I no longer cared that chocolate and ice cream was in the house, I knew I was there. Won't lie, it took well over a year, but is very much worth it when you get there. Good Luck!
PS, I do believe everyone will need some will power, but actively working toward a goal shortens the time you need to do it all mentally.
As always your presentations are informative, clearly stated and easy to understand. Thank you
That was really helpful thank you.
I'm pretty much off snacks now, DB, in following your genius tips. But when the feeling does come upon me, I find great help in the "wait it out" option; I wait about 5-10 minutes and I'm usually otherwise consumed or the hungry feeling is gone. Thanks 😉
I’m low FODMAP and TRY to be gluten free so no sugar alcohols.
I make my own treats and almond flour cookies.
I make up turkey or chicken salad and have some on a generous serving of shredded lettuce. I don’t know why but I’ll eat shredded lettuce more than regular head lettuce. I’ve been doing pretty good at this.
Dr Becky this video is so timely, as a devoted snacker I was contemplating making some adjustments
to this habbit so this information is both welcome and useful.
Snacks yum....
I can go about a week to ten days without snacking and then I give in. Usually its a chip of some kind or something salty, then something sweet like craisins. And its usually around 10pm or so. The next morning i do a very low carb breakfast and get back on the wagon and then I am ok for a while again. Snack foods are so addictive.
Why I had to just give up carbs. Was the only way for me, otherwise they just crept back in every few weeks/months, whenever the willpower wasn't enough. Once you get far enough along without them, you no longer crave them. At least, that is my experience, and many others I have listened to. Good Luck!
For me, snacking after dinner, means I get hungry sooner in the mornings.
Many years ago I drank regular coke, usually 2 or 3 a day. Then I switched to diet coke and 2 a day. Then my oldest daughter told me about coke zero and then I found cherry coke zero. I love the change and I am down to 1 day, maybe 3 or 4 times a week. I drink water, sugar free tea or flavored carbonated waters.
This is very hard to break...I use sugar free gum as a stepping stone, sparkling water or coffee (if desperate I put a small amount of monk sugar in it) but it is an addiction that I accept will take time....sparkling water helps!!
Gold….. thank you…
Thank You
Once you switch to diet soda, you can then begin going half-and-half with seltzer water and little by little switch to seltzer water
I get what to do the question is how to get myself a care enough to do it
Thank you Dr. Becky😊
You have many great useful videos, thank you Doc!
Thanks for your comment, npnpnp! Please spread the word :)
Thank you Dr Becky, great tips as always! My super secret snack stopper is the freezer. Yes, I will always eat sweets, but now I eat them in balance, in small amounts, and only on my "cheat day". Putting the candy bar in the freezer completely prevents impulse eating it. On my cheat Saturdays, I get it out while I'm making my dinner and it's thawed when I'm done and ready for it. But on my "good days" I can't just grab it and cheat. It really works for me! Of course - Ice cream won't work that way, lol. But I use some of your other stoppers. A handful of nuts or some avocado slices with chili Himalayan salt work well for me also.
I like the "thinking outside the box" ideas!
The snack fairy doesn't tap me on the shoulder but slips me upside the head. 😂. Snacking has been a problem for me but i stopped allowing snacks in the house and when i want a snack i have a cup of plain herbal tea like green or the like.
thanks so much for your help . I plan on sharing.
Thank you, Ted! I appreciate it :)
I eat when I’m bored 3:24
Good show 👍
These are actually very effective tips. Thank you!
Great to hear, Stacey!
Instead of soda drink sparkling water.
Love this video!
Thank you, Michelle! Please share it with those it may help!
Once I start eating it’s hard to stop, if I don’t get enough sleep I over eat, I drink water and rarely drink pop!
Morning from Indiana. Can I drink small amounts of diet soda during fasting. Thanks
A great book is "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones" by James Clear. It's an easy and entertaining book with great examples about how even a 1% change each day in a behavior we want to improve upon makes a significant difference over time. I highly recommend this book!
It has some really good strategies to adopt.
Sticking to the taboo’s pretty much takes all snack foods off the table. I’m referring to the bad oils processed carbs sugars all that stuff.
Healthy snacks on the go!
Gosh, I wish you lived in North Carolina! We have much in common and I think we'd be great friends. Thanks for another excellent video!
Maybe you should have your own RUclips channel? Lol
Watching while snacking 🤦🏽♂️🤦🏽♂️
Thank you so much for all your wonderful videos! They are very much appreciated.
How is your husband? We miss seeing him.
Let him know we love and deeply care for him💕
He's doing great! You can see him in an upcoming video - December 26th!
Thinking I am gonna have hubby put his snacks in his car . At least until spring
My mom would tell me as a child to turn the channel for her.😂
No remote control?
@@Simonpt2000 I was born in 1972 so it was the turn dial.
I remember those days….😂😂😂👏🏼
If I don’t buy it I and bring it in the house I can’t eat it. First line of defense is just say “NO” at the store.
The hardest thing for me though is I work in a place with the most delectable snacks. All my stoppers don't seem to work. I can just hear their food calling me from the cupboard.
Lol I like to work there. Any job vacancy?
I work where we sell snacks. I bring my own but don't fight the urge to have one every now and then. I also walk around the store to get up and moving. I drink soda once in a great while I don't eat junk food, but I do have a tendency to over eat on the healthy food and think it's ok. I have to push back my last foods time from 8 to maybe 7 at night with lighter meals leading up, because of Thanksgiving I have reset. Yes I will blame it on that. Lol.
@@Justin.Martyr well that is something. The last job I had I cooked broasted foods all delicious, mostly chicken. I made pizzas a noon lunch plus the corn, potatoes of all sorts...I quit because it was getting a bit overwhelming and got no help whatsoever, because I also had to clean the bathrooms, stock the beer, soda and milk. Did I maintain weight? I have no idea it was years ago, but I started menopause and quit smoking all in 2020 and now I have at least 30Lb. to lose now. Lol.
@@Justin.Martyr I seen that episode, and yes that would not be good. I have control but sometimes I understand where you are coming from, if it's infront of me, ya not going to last long. But knowing I have to pay for it in two ways in the end helps me.
I am pregnant and i HAVE to snack. I try to keep it low carb and no sweets but if i don't snack i start to vomit and then i end up in the hospital. Dr. B. Please give advice for pregnant women just trying to have a healthy pregnancy where we don't gain a million pounds. I'm getting so fat! 😢
I can't drink diet soda. I get a raging headache. Something in diet soda my body doesn't like.
Probably the aspartame 😢
@@Onmymind1 Even flavored water gives me a hard time. Also, juice that has chemicals. I have to be very careful what I drink.
❤
We don't snack nearly as much since we put the snacks we do buy into drawers or cupboards. "Out of sight, out of mind" didn't become an adage for no reason!😀
❣
Drinking a tall glass of cold water should've been one of the most important/foundational steps, IMO, yet it wasn't explicitly mentioned... I'd recommend making it a habit to start there as a knee-jerk reaction to hunger/cravings and then if still needing to eat, use the other steps (except for the Diet Coke part; instead, Zevia or other drinks w/o Aspartame should be considered).
Many snack cravings are driven by being dehydrated, and as boring as it may seem, drinking water is the fast track to getting over the hump (preferably filtered to remove fluoride, among other contaminants).
After the water, it'll be easier to gauge your sense of physical hunger, and you can start small... a handful of nuts, beef stick, or piece of cheese, followed by more water or a low/no-carb drink.
I then find it helpful to plan my next actual meal, serving as motivation to call it quits until then, since I want to actually be hungry for it.
Even better: Make it a point to have water handy throughout the day and drink it regularly to avoid getting the munchies in the first place.
I'm no nutritionist, but I find the above to be helpful for me. YMMV.
Interesting. That's generally good advice and wish that worked for me, but I find when I drink water it seems to make me thirstier and more hungry!
Maybe I should try adding lemon or electrolytes and see if that makes a difference.
@@semmons123 If you're thirstier/hungrier after drinking water, you may be low on electrolytes and need to replenish them w/ supplements, Himalayan pink salt, and/or pickle juice, to name a few helpful items. I found out the hard way, from major nerve pain in my lower back & legs, that drinking too much water can be miserable if I don't balance it out w/ extra electrolytes.
So lame