Snacking for Weight Loss

I Love to Snack, but I want to lose weight! If this is a weight loss barrier for you, check out these snacking for weight loss tips.

  1. Don’t eat late at night. If you go to bed early you can’t think about food all night, plus sleep has been shown to help with weight loss. If you start feeling like you want to eat late, go to bed. Breakfast will be there before you know it.
  2. Use your fist to determine your snack size. Only eat a fist size snack every time you grab a snack.
  3. Drink a glass of water before you reach for a bite. Do this every time!
  4. Don’t nibble or taste while cooking or cleaning up the meal.
  5. Snack on healthy snacks while your children eat snacks so that you will not pick food from their plate.
  6. Decide you will only snack on fruits and vegetables like celery sticks or carrots. Keep a container of cut-up vegetables in the refrigerator for snacks. Examples: carrot, celery, broccoli, cucumbers, pepper strips, raw squash, or cauliflower.   You can eat much more fruits and vegetables than you can other snack foods for the same amount of calories. One snack-sized bag of corn chips has more calories as one cup of carrots plus one cup of strawberries, PLUS an apple all together!!!
  7. Pre-portion bags of pretzels, fat-free popcorn, and baked chips.
  8. Have nonfat yogurt, pudding, or fruit dipped in a sweet substitute instead of other sweets like cake, cookies, donuts, etc
  9. Buy the 100 calorie packs and only eat one pack for a snack.


healthy snacks photo
Photo by quinn.anya
  1. A great snack idea is sautéed vegetables: sautéed in cooking spray only
  2. Take up a hobby so that you can enjoy another activity in your leisure time besides eating. Whenever I felt like eating something I shouldn’t, I could often think ‘would I rather exercise or dance’ and the answer was usually ‘yes’.
  3. When you feel like eating something you shouldn’t, exercise instead. Exercise suppresses appetites.
  4. When you feel like eating, do something else instead. Every time you want to eat, you must do one of your pre-planned activities first. Examples are call a friend, walk, or take a bath. By the time you are standing in front of the fridge it is often too late.
  5. Decide you can’t snack on anything again until after a certain time; for example, you can’t eat a snack until after 2:00 p.m.
  6. Don’t confuse thirst with hunger. Drink a glass of water when you feel hungry to see if that’s what you’re really craving.
  7. Pre-portion all your healthy snacks ahead of time to help you avoid unhealthy temptations.
  8. Put a serving on a plate and eat off of that plate. Never eat any snack food out of the box, carton or bag it came in. You’re less likely to overeat if you separate snacks into appropriate fist-sized servings.
  9. Eat at least three meals at regular times each day. If you try to skip meals it will slow down you metabolism and make you want to binge snack when you get really hungry or graze. Grazing can really add up when it comes to calories.
  10. Store snack foods out of site.
  11. Sugar-free chewing gum can suppress your appetite when you want to snack.
  12. Always have vegetables on hand for a snack. Sauté a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper for additional flavor and separate into portion-sized containers for the fridge. The key is always have healthy snacks on hand and don’t have unhealthy snacks
  13. If you want to avoid tempting snacks, make sure you clean out the fridge and the pantry. If it’s not there; then you can’t eat it.
  14. Limit snacking to only one place in the house so that you won’t associate lots of areas in your house with food. If you eat all over the house, you will crave food everywhere.healthy snacks photo
  15. Make TV a snack free activity. If you eat while watching T.V., your body will associate TV with eating. With practice, eventually you will not crave food while watching TV.
  16. If you like picking at food while watching TV, nibble on raw vegetables.
  17. Avoid snacking while doing other things like reading, surfing the internet, eating in front of a television or in a movie theater,.
  18. Decide that you are only allowed to eat veggies for your snack instead of eating cakes, cookies, chips, drinking sodas or eating other high calorie foods.
  19. Brush your teeth right after dinner so that you will be less likely to snack at night.
  20. Suck on hard candy instead of chocolate or Carmel candies.
  21. Sometimes we snack because we are tired. Take a nap instead of snacking.
  22. If you start feeling like you want to eat late, go to bed. Breakfast will be there before you know it.
  23. If you like eating while watching TV, do something else with your hands instead like a hobby, fold clothes, or relaxing stretches.
  24. Chew sugar free gum while you are cooking.
  25. Nibble on raw fruits and vegetables while you are cooking.
  26. Close down the kitchen after you have finished a meal. Clean up immediately after a meal and then turn off the kitchen lights, leave the kitchen, and do something in another part of the house. Tell yourself the kitchen is closed.
  27. Don’t skip breakfast. Eating breakfast helps jump-start your metabolism for the day, reduces overeating, and increases energy so that you can get a better workout. Not to mention, breakfast helps your mind think better as well. Make sure your breakfast is filling. For example, eating a cup of oatmeal in the morning will prevent you from gorging in the afternoon.healthy snacks photo
  28. Drink lots of water. Drink eight, 8 ounce glasses of water a day. Drink water instead of grazing on food.
  29. If you are living with others who are eating higher calorie foods, make one cabinet and one part of the refrigerator their foods or vise versa, make one section in the refrigerator your foods and one cabinet filled with only your foods.
  30. Non-starchy vegetables like broccoli, carrots, celery, spinach, lettuce, and green beans are often considered free foods because they are low in calories. You can eat as many of these as you like for snacks or fill most of your plate at meals with these to help you feel full. However, they are not free foods if you add butter, oil, or other calorie flavoring. Adding herbs are fine.
  31. Eat a high fiber diet to promote fullness.
  32. Eating sugar causes us to want to eat more; therefore, limit sugary foods to decrease your desire to eat more. In other words, the sweeter the food, the more we want sweeter food. The less sweet the food, the less we desire sweets. For example, if you go a long time without sweets, then a piece of fruit will taste plenty sweet to you and a piece of chocolate cake may taste too sweet to you. But if you continue to eat sweet foods, a piece of fruit will not taste sweet enough and a piece of chocolate cake will be needed to feed your sweet tooth.
  33. Eat veggies galore. Eat tons of veggies for snacks. Eat a large quantity of veggies at meals and smaller amount of your favorite foods at meals.
  34. Think of the end of your meal as just a break from eating instead of the end. You will resume eating any of your favorite leftovers at your next meal
  35. Know your trigger foods. These are foods that you cannot stop eating once you start or you can’t have in the house. Once you know your trigger foods, it is a good idea to avoid these foods when you first start your weight loss program. You can add these foods back into your life occasionally once you feel that you can handle them.
  36. If you know that entering your house from the kitchen door is going to cause you to eat, then go through another door and do not enter your kitchen until it is time to eat or cook.
  37. Learn to think differently about your trigger foods or associate negative thoughts to these types of foods. During Gina Willett’s Food Addiction seminar, Willett gives several example of how to associate your trigger foods to a negative thought. When you see French fries, picture them as 24-day-old sponges dripping with rancid grease. When you want sugary cereal, picture Styrofoam with cancer inducing artificial flavors, or picture soda as a teeth-dissolving fluid.
  38. Keep a container of cut-up vegetables in the refrigerator for snacks. Examples: Carrot, celery, broccoli, cucumbers, pepper strips, raw squash, or cauliflower.
  39. Have a pack of low calorie gum sitting in your pantry right in front of your snack foods. Whenever you get the urge to mindlessly snack when you are not hungry, grab a piece of gum instead.

Copyright © 2017 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

Please follow and like us: