Snacking is a behavior characterized by eating small amounts early. Anxiety, boredom, hunger, meeting friends, and mismanaging meals, among other causes, can lead to itching.
Tips for not snacking between hours
Pica-pica becomes a problem if we want to lose weight because usually when we peck we opt for foods that are high in fat, sugar or salt. In this article, we present some psychological keys to avoid itching.
1. Plan your meals and eat 5 times a day
Meal planning is one of the best alternatives to not snacking between meals. Indeed, if you follow a diet and are well nourished, it is easier to avoid itching. One of the best-known strategies for avoiding this is to eat 5 times a day.
If we eat three large meals throughout the day, it is possible that between meals we are hungry and therefore eat. By dividing the daily calories into five meals, we promote the fact that we do not have the extreme need to eat what we have on hand because we will feel fuller during the day.
2. Keep in mind the time between meals
Scientific studies have shown that when we try to maintain our weight or lose weightIt is necessary to stabilize blood sugar to avoid sculpting. This can be achieved by eating every 3 or 4 hours, which is consistent with the previous point, i.e. eating 5 meals a day. This will help us stay drunk longer, which will prevent us from wanting to eat between meals.
3. Eat a good breakfast
Breakfast is a very important meal – it can make or break your day, And can determine the number of calories we consume throughout the day. According to scientific studies, people who eat a good breakfast consume fewer calories throughout the day than those who choose not to eat breakfast. A full breakfast, containing healthy carbohydrates, protein, fiber and fat can make all the difference and keep us from wanting to eat between meals. Of course, considering the five meals a day, lunch should not be avoided because if one cannot end up pecking in mid-morning.
4. Eat complex carbohydrates
One of the reasons blood sugar rises is because we eat simple carbohydrates. (And refined), which we find, for example, in white bread or industrial pastry. These types of carbohydrates produce hyperglycemia.
Glucose is essential for our body; but, in high doses, our pancreas, by detecting the excess of this substance in the blood (called hyperglycemia), releases insulin, the hormone responsible for transporting this blood sugar to the muscle and the liver. After this increase in glucose, the levels drop again, causing us to want to eat more, especially sweets and foods high in fat. This is why it is necessary to consume foods rich in complex carbohydrates, such as brown rice, as they are digested gradually and do not produce spikes in glucose.
5. Use fiber to your advantage
Fiber is a key substance for our digestive tract to function and better for healthy faecal elimination. Fiber also allows us to be more full, which keeps us from feeling hungry between meals. Complex carbohydrates are high in fiber, so consuming foods high in fiber will also help prevent high blood sugar.
6. Eat protein
Experts recommend consuming protein in diets for weight loss, as it speeds up metabolismBut, in addition, they also help us save more tips. Eating protein will help you avoid the urge to eat between meals. You can learn more about the different types of protein in our article: “The 20 Types of Protein and Their Functions in the Body”.
7. Treat the snack like a meal.
We often underestimate lunch and afternoon tea, but one of the keys to the 5 meals a day is to treat each of the meals as if they were similar meals (that is, simply dividing the daily calories by 5). If we eat snacks between meals that don’t leave us full, what’s going to happen is we peck. On the other hand, if we eat more and nutritiously during lunch and snack, we will feel more satisfied throughout the day.
8. Take care of your environment
Taking care of the environment is fundamental to avoid snacking, as it promotes self-control. This includes not having, for example, cookies in view if you are in the office. If you are going shopping and you are a fan of chocolate, do not fill the fridge with this food either as you will eat on the first change.
9. Eat fruit and drink water
If you must bite for any reason, it is better to do this with fruit than with products high in fat or refined carbohydrates. Fruits are low in calories, rich in water, and also contain vitamins and minerals essential for our health.
10. Drink water
In diets to lose weight and avoid overeating between hours, experts advise to be well hydrated, As this helps us to feel satisfied. If you feel like it, you can try taking an infusion as it will satisfy you.
11. Reduce sugar consumption
Reducing your sugar intake will help you avoid eating between meals. Eating foods that are too sweet, for example honey, chocolate or industrial baking, makes the person feel full at this time, but in a short time they will have to eat more and therefore itchy. This is because it has been discussed in the previous points, hyperglycemia.
12. Avoid boredom
Boredom and anxiety can cause you to want to eat foods high in sugar and fatSo, it’s good to stay busy. When you notice boredom making an appearance, you can, for example, go to the gym or do other activities that bring you into the flow state. In our article “55 Things You Can Do When You Are Bored”, we give you some tips to get out of boredom.