{"id":23671,"date":"2021-06-15T22:37:51","date_gmt":"2021-06-15T22:37:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23671"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-stop-snacking","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/","title":{"rendered":"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#_11_Ways_To_Stop_Mindless_Snacking\" >\u00a011 Ways To Stop Mindless Snacking<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Plan_And_Eat_Proper_Meals\" >Plan And Eat Proper Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Drink_Lots_Of_Water\" >Drink Lots Of Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Control_Your_Eating_Environment\" >Control Your Eating Environment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Use_Taller_Glasses_And_Smaller_Serveware\" >Use Taller Glasses And Smaller Serveware<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Opt_For_Smaller_Snack_Packages\" >Opt For Smaller Snack Packages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Increase_The_Inconvenience_Of_Getting_To_Snacks\" >Increase The Inconvenience Of Getting To Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Unplug_While_Eating\" >Unplug While Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Snack_Slowly\" >Snack Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Listen_To_Your_Hunger_Cues\" >Listen To Your Hunger Cues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Dont_Buy_Snacks_In_Bulk\" >Don\u2019t Buy Snacks In Bulk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Deal_With_The_Underlying_Cause\" >Deal With The Underlying Cause<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Mindless eating affects us more than we would like to admit. For instance, you take out a bag of chips intending to eat just a handful, but you end up eating everything and craving for more. You have tried to drop these poor snacking habits, but a few days later, you are back at it.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">No one is telling you to stop <a href=\"https:\/\/betterme.world\/articles\/no-carb-snacks\/\">snacking<\/a> entirely because that is near impossible. Snacking does not have to be destructive and result in filling your body with plenty of empty calories. Here\u2019s how to stop snacking mindlessly for good.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_11_Ways_To_Stop_Mindless_Snacking\"><\/span><b>\u00a011 Ways To Stop Mindless Snacking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting rid of bad habits such as binge eating and frequent snacking can be a nightmare. Unfortunately, eating too much can result in weight gain over time, and if you are not on the lookout, you could become obese. In addition, obesity is associated with an increased risk of several chronic conditions, including heart disease, hypertension, and type II diabetes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy and intentional <a href=\"https:\/\/betterme.world\/articles\/snacks-with-no-carbs\/\">snacking<\/a> poses no risks. When done right, snacking is a great way of getting nutrients into your body, providing an energy boost, and stopping overeating. But if you are in the habit of eating several bags of chips, you need to stop.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to stop snacking so much:<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Plan_And_Eat_Proper_Meals\"><\/span><b>Plan And Eat Proper Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to snack less, you must eat <a href=\"https:\/\/betterme.world\/articles\/salt-free-snacks\/\">proper meals<\/a>. If you don&#8217;t eat enough to fill yourself up, you will keep getting cravings. Also, do not starve yourself in the name of weight loss, as you might end up eating more junk instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different people may have different nutritional needs. For instance, more physically active individuals need heavier meals than those who sit at office desks all day. Make sure you include all the macros in your diet &#8211; protein, carbs, and fats. Don\u2019t forget that vegetables and fruits should take up half of your plate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, do not skip breakfast. You can use an app to plan your meals or manually write the menu down and hang it on your fridge. If you are busy, you can prepare meals over the weekend and store them in the refrigerator.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High protein meals help fill you up and keep you full for longer. They also help boost metabolism and build muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469287\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). High fiber diets and foods with high water content, such as veggies and fruits, are also great as the fiber helps increase satiety (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30166637\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/brain-food-snacks\/\">Brain Food Snacks Edition: 10 Best Bitings To Boost Your Brain Function<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Drink_Lots_Of_Water\"><\/span><b>Drink Lots Of Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Drinking a lot of water has many <a href=\"https:\/\/betterme.world\/articles\/best-dried-fruit-for-weight-loss\/\">health benefits<\/a>. Water helps boost metabolism, flush out toxins, regulate body temperature, boost skin health and prevent damage to the kidneys. Water is also a natural appetite suppressant (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4121911\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes you may mistake the feeling of thirst for hunger. So you end up eating when you are just thirsty. Water helps take up space in your stomach and promotes the feeling of satiety, removing the need for frequent snacking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drink a glass of water before meals and when you get the urge to reach for a snack. Always have a bottle of water with you throughout the day to stay hydrated.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\"><img decoding=\"async\" class=\"aligncenter wp-image-33443 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799-1024x576.png\" alt=\"how to stop snacking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4799.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Control_Your_Eating_Environment\"><\/span><b>Control Your Eating Environment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Still not sure how to stop <a href=\"https:\/\/betterme.world\/articles\/popcorn-diet\/\">late night snacking<\/a>? Controlling your eating environment might help. The popular saying out of sight, out of mind applies. Keeping certain foods out of sight is one of the best ways on how to stop snacking at night.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have snacks in your house, it is easy to get some late night snacks. Placing less nutritious snacks on your countertops might also tempt you. However determined you may be, beating the urge to reach for snacks is difficult if they are readily available.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One small study found that office workers who put candy in clear bowls ate 2.2 more sweets each day than those who placed candy in opaque bowls (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16418755\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Keep tempting foods away from countertops and place fruits like apples or bananas in a visible location instead. You can also stop buying snacks altogether if your snacking gets out of control.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Taller_Glasses_And_Smaller_Serveware\"><\/span><b>Use Taller Glasses And Smaller Serveware<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This may seem like an old trick, but it does work especially with homemade <a href=\"https:\/\/betterme.world\/articles\/how-to-stop-eating-when-bored\/\">snacks<\/a> as they do not come in packages. Remember that snacks are to keep you going, so you do not need large servings. So if you use regular plates for your snacks, you may end up overeating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals are usually inclined to eat everything they serve on a plate. So if you use a large plate, you are likely to consume more food and consequently more calories (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15761167\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Using smaller plates is a simple way to reduce portion sizes without noticing it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taller, narrow glasses can also help reduce the amount of liquids you pour yourself (<\/span><a href=\"https:\/\/academic.oup.com\/jcr\/article-abstract\/30\/3\/455\/1790637\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Use tall, narrow glasses for alcohol and other high-calorie drinks and short, wide ones for water.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\"><img decoding=\"async\" class=\"aligncenter wp-image-34737 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891-1024x576.png\" alt=\"how to stop snacking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/frame_4891.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Opt_For_Smaller_Snack_Packages\"><\/span><b>Opt For Smaller Snack Packages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The size of <a href=\"https:\/\/betterme.world\/articles\/craving-meat\/\">snack<\/a> packaging can make you overeat. Portion sizes influence how much food we consume. Large portion sizes may make you eat too much and can cause weight gain over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6088523\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, smaller packaging makes you eat less in one sitting. Participants eating from a large packet of M&amp;Ms consumed more candies than those given small packs of M&amp;Ms in one study (<\/span><a href=\"https:\/\/papers.ssrn.com\/sol3\/papers.cfm?abstract_id=2715054\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, packages that use segmentation help reduce overconsumption as the pause gives you time to decide if you want to eat some more. For instance, individuals <a href=\"https:\/\/betterme.world\/articles\/portion-size-for-weight-loss\/\">eating<\/a> potato chips from containers where every 7th or 14th chip was dyed consumed 43 to 65% fewer chips than those eating from containers with no dyed chips (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22309882\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When shopping, go for smaller packages. You can also divide your snacks and foods into smaller portions using portion control containers.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_The_Inconvenience_Of_Getting_To_Snacks\"><\/span><b>Increase The Inconvenience Of Getting To Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Increasing the inconvenience of getting to snacks might help you reduce your snack consumption. For example, if you store your snacks far away, you might think twice about getting up or pausing what you are doing to get a packet of candy or cookies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One small study looks at this method. Office workers were given 3 bowls of candy that were placed in 3 different locations. One bowl of candy was placed on their desks, the other in a drawer, and the third 1.8metres away.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On average, the participants ate 4 candies if they had to walk to the bowl, 6 when the bowl was placed in the drawer, and 9 when placed on the office desks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12071691\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The participants quoted that the distance they have to walk to reach the bowl made them think twice about whether they need the sweets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pick snacks that require some effort to prepare, like homemade sweet potato chips, or keep unhealthy snacks out of reach. You can lock them away in a cupboard or place them on top shelves that require a ladder or stool to reach.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\"><img decoding=\"async\" class=\"aligncenter wp-image-33777 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-6-b28dc71b1991-1024x576.gif\" alt=\"how to stop snacking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-6-b28dc71b1991.gif 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-6-b28dc71b1991-300x169.gif 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-6-b28dc71b1991.gif 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Unplug_While_Eating\"><\/span><b>Unplug While Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Snacking while you&#8217;re occupied can lead you to eat quicker, consume more, and feel less full. Regardless of whether this is sitting in front of the TV, paying attention to the radio, or playing a PC game, the sort of interruption doesn&#8217;t appear to issue a lot.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treat snack time like other mealtimes and put away your laptop, phone, or tablet. Pay attention to your food snack. Chew slowly and enjoy it. This way, you will feel full and won&#8217;t be looking for another snack to eat after another hour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one study, individuals watching television while eating ate 71% more mac and cheese and 36% more pizza (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822530\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). In another study, participants watching a 60-minute program ate 28% more popcorn than those watching a 30-minute program (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15036790\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). So the longer the distraction, the more you are likely to eat.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-snacks\/\">Clean Eating Snacks: 18 Bitings To Help You Break The Vicious Junk Snack Cycle<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Snack_Slowly\"><\/span><b>Snack Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating slower helps you eat less and feel fuller. It\u2019s a great tip especially for those who can\u2019t stop eating snacks. Researchers believe that taking about 20 to 30 minutes to complete a meal allows more time for the body to release hormones like peptide YY that promote feelings of fullness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19875483\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, eating slowly also allows the stomach more time to notify the brain that you are full. A 2016 review found that individuals who ate at an average pace were 29% less likely to be obese than those who ate quickly. In addition, slow eaters were 42% less likely to be obese (<\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/8\/1\/e019589\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To eat slowly, try using your non-dominant hand. You can also place your bowl at the other end of the table so that reaching it requires a minute or two.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\"><img decoding=\"async\" class=\"aligncenter wp-image-33329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848-1024x576.png\" alt=\"how to stop snacking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4848.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Hunger_Cues\"><\/span><b>Listen To Your Hunger Cues<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you wondering how to stop snacking at work? Listening to your hunger cues is how. Sometimes you may eat because you are anxious, bored, or stressed. Eating snacks may provide comfort and help you feel better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you snack just because it is snack o\u2019clock or because it gives you comfort, you have lost touch with your body and no longer listen to it. Try asking yourself whether you are hungry before reaching for something to eat. When you are starving, you may experience hunger cues such as problems focusing, stomach growling, and low energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This way, you can distinguish between emotional and real, physical hunger (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21130363\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Eating only when you are hungry does not mean that you deprive yourself of food. Remember that real hunger does not discriminate. So, if you are craving a specific food, that is an unlikely signal of real hunger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen for these signals before stuffing yourself with a snack. Also, pay attention as you eat so that you know when you are full. Mindful eating helps you acquire better eating behaviors and keeps your energy intake under control (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24636206\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Listening to your body puts you in charge and not your emotions or external factors.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Buy_Snacks_In_Bulk\"><\/span><strong>Don\u2019t Buy Snacks In Bulk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You might find buying in bulk convenient as it saves you time and may help you save some money, especially when you get great discounts. But when it comes to mindful snacking, stockpiling is not a good idea. When snacks are available to you in bulk, you may find that you can\u2019t stop eating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research also supports that buying in bulk can push you to consume more. For example, researchers provided normal-weight college students with a box of 4 different snacks to take home and eat over 3 days in one study. Some were given a small amount, while others were supplied with more significant amounts. Individuals who received double the amount of snacks consumed 81% more calories than those who received normal quantities (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17890500\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid this by buying only the foods you need and do not buy snacks for unexpected visits or future occasions. But if you must buy snacks in bulk, keep them out of sight.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\"><img decoding=\"async\" class=\"aligncenter wp-image-34464 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10-1024x576.jpg\" alt=\"how to stop snacking\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deal_With_The_Underlying_Cause\"><\/span><strong>Deal With The Underlying Cause<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best method on how to stop snacking after dinner or mindlessly at any other time of the day is to deal with the underlying cause. For instance, do you eat because you are bored, anxious, stressed, or lonely and sad? Do you eat because snacks are readily and easily available?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Emotional eating is an actual phenomenon, affecting more women than men (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32213213\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Food helps you feel better and temporarily forget your negative emotions. If you do not deal with your feelings, you will keep falling back into the habit of frequent snacking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take your time and identify the reason why you cannot keep off snacks. If it is boredom, find activities to keep you busy. You can listen to music, garden, read a book, take afternoon walks or learn a new skill like knitting or crocheting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it is stress or anxiety that is your driver to overeat, talk to a family member or friend. You can also consider talking to your doctor. Do not turn to food; instead, find lasting solutions.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Occasionally enjoying a snack poses no health risks. But if you find yourself constantly looking for something to snack on, it may cause weight gain over time, increasing your risk for certain diseases.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat proper meals, drink a lot of water and keep yourself distracted to avoid frequent snacking. If a craving sets in, eat fruit instead of candy, cookies, or chips. Be patient with yourself as changing eating behaviors isn\u2019t easy. And remember to seek help if things spiral out of control.<\/span><\/p>\n<p>Are you struggling to achieve better and faster results? Check up this 20 Min Full Body Workout at Home challenge!<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Stop_Snackinga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15761167\/\"><span style=\"font-weight: 400;\">Bottomless bowls: why visual cues of portion size may influence intake<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/jcr\/article-abstract\/30\/3\/455\/1790637\"><span style=\"font-weight: 400;\">Bottoms Up! The Influence of Elongation on Pouring and Consumption Volume<\/span><\/a><span style=\"font-weight: 400;\"> (2003, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/papers.ssrn.com\/sol3\/papers.cfm?abstract_id=2715054\"><span style=\"font-weight: 400;\">Can Package Size Accelerate Usage Volume<\/span><\/a><span style=\"font-weight: 400;\"> (2016, papers.ssrn.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30166637\/\"><span style=\"font-weight: 400;\">Dietary fat, fibre, satiation, and satiety-a systematic review of acute studies<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19875483\/\"><span style=\"font-weight: 400;\">Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4121911\/\"><span style=\"font-weight: 400;\">Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bmjopen.bmj.com\/content\/8\/1\/e019589\"><span style=\"font-weight: 400;\">Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data<\/span><\/a><span style=\"font-weight: 400;\"> (2018, bmjopen.bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32213213\/\"><span style=\"font-weight: 400;\">Emotional eating and obesity in adults: the role of depression, sleep and genes<\/span><\/a><span style=\"font-weight: 400;\"> (2020, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12071691\/\"><span style=\"font-weight: 400;\">How visibility and convenience influence candy consumption<\/span><\/a><span style=\"font-weight: 400;\"> (2002, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24636206\/\"><span style=\"font-weight: 400;\">Mindfulness-based interventions for obesity-related eating behaviours: a literature review<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16822530\/\"><span style=\"font-weight: 400;\">On the road to obesity: Television viewing increases intake of high-density foods<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17890500\/\"><span style=\"font-weight: 400;\">Package unit size and amount of food: do both influence intake?<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21130363\/\"><span style=\"font-weight: 400;\">Pilot study: Mindful Eating and Living (MEAL): weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18469287\/\"><span style=\"font-weight: 400;\">Protein, weight management, and satiety<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22309882\/\"><span style=\"font-weight: 400;\">Red potato chips: segmentation cues can substantially decrease food intake<\/span><\/a><span style=\"font-weight: 400;\"> (2012, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15036790\/\"><span style=\"font-weight: 400;\">Television viewing is associated with an increase in meal frequency in humans<\/span><\/a><span style=\"font-weight: 400;\"> (2004, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16418755\/\"><span style=\"font-weight: 400;\">The office candy dish: proximity&#8217;s influence on estimated and actual consumption<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6088523\/\">Understanding the science of portion control and the art of downsizing<\/a> (2018, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Mindless eating affects us more than we would like to admit. For instance, you take out a bag of chips intending to eat just a handful, but you end up eating everything and craving for more. You have tried to drop these poor snacking habits, but a few days later, you are back at it. [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":23673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[117,87],"class_list":["post-23671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7 - BetterMe<\/title>\n<meta name=\"description\" content=\"Cannot resist the urge to reach for a bag of chips or candy? Here\u2019s how to stop snacking mindlessly at the expense of your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7\" \/>\n<meta property=\"og:description\" content=\"Cannot resist the urge to reach for a bag of chips or candy? Here\u2019s how to stop snacking mindlessly at the expense of your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1775136758.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f80f1c56d133c18e7c84948348c094fe\"},\"headline\":\"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\"},\"wordCount\":2606,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1775136758.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Mindless eating affects us more than we would like to admit. For instance, you take out a bag of chips intending to eat just a handful, but you end up eating everything and craving for more. You have tried to drop these poor snacking habits, but a few days later, you are back at it.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No one is telling you to stop <a href=\\\"https:\/\/betterme.world\/articles\/no-carb-snacks\/\\\">snacking<\/a> entirely because that is near impossible. Snacking does not have to be destructive and result in filling your body with plenty of empty calories. Here\u2019s how to stop snacking mindlessly for good.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>\u00a011 Ways To Stop Mindless Snacking<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Getting rid of bad habits such as binge eating and frequent snacking can be a nightmare. Unfortunately, eating too much can result in weight gain over time, and if you are not on the lookout, you could become obese. In addition, obesity is associated with an increased risk of several chronic conditions, including heart disease, hypertension, and type II diabetes.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Healthy and intentional <a href=\\\"https:\/\/betterme.world\/articles\/snacks-with-no-carbs\/\\\">snacking<\/a> poses no risks. When done right, snacking is a great way of getting nutrients into your body, providing an energy boost, and stopping overeating. But if you are in the habit of eating several bags of chips, you need to stop.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here\u2019s how to stop snacking so much:<\/span>\\r\\n<h3 style=\\\"text-align: left;\\\"><b>Plan And Eat Proper Meals<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to snack less, you must eat <a href=\\\"https:\/\/betterme.world\/articles\/salt-free-snacks\/\\\">proper meals<\/a>. If you don't eat enough to fill yourself up, you will keep getting cravings. Also, do not starve yourself in the name of weight loss, as you might end up eating more junk  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/\",\"name\":\"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1775136758.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Cannot resist the urge to reach for a bag of chips or candy? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7 - BetterMe","description":"Cannot resist the urge to reach for a bag of chips or candy? Here\u2019s how to stop snacking mindlessly at the expense of your health.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/","og_locale":"en_US","og_type":"article","og_title":"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7","og_description":"Cannot resist the urge to reach for a bag of chips or candy? Here\u2019s how to stop snacking mindlessly at the expense of your health.","og_url":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1775136758.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f80f1c56d133c18e7c84948348c094fe"},"headline":"How To Stop Snacking: 11 Science-Backed Tips To Quit Eating 24\/7","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/"},"wordCount":2606,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-stop-snacking\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/shutterstock_1775136758.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Mindless eating affects us more than we would like to admit. For instance, you take out a bag of chips intending to eat just a handful, but you end up eating everything and craving for more. You have tried to drop these poor snacking habits, but a few days later, you are back at it.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">No one is telling you to stop <a href=\"https:\/\/betterme.world\/articles\/no-carb-snacks\/\">snacking<\/a> entirely because that is near impossible. Snacking does not have to be destructive and result in filling your body with plenty of empty calories. Here\u2019s how to stop snacking mindlessly for good.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>\u00a011 Ways To Stop Mindless Snacking<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Getting rid of bad habits such as binge eating and frequent snacking can be a nightmare. Unfortunately, eating too much can result in weight gain over time, and if you are not on the lookout, you could become obese. In addition, obesity is associated with an increased risk of several chronic conditions, including heart disease, hypertension, and type II diabetes.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Healthy and intentional <a href=\"https:\/\/betterme.world\/articles\/snacks-with-no-carbs\/\">snacking<\/a> poses no risks. When done right, snacking is a great way of getting nutrients into your body, providing an energy boost, and stopping overeating. But if you are in the habit of eating several bags of chips, you need to stop.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here\u2019s how to stop snacking so much:<\/span>\r\n<h3 style=\"text-align: left;\"><b>Plan And Eat Proper Meals<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">If you want to snack less, you must eat <a href=\"https:\/\/betterme.world\/articles\/salt-free-snacks\/\">proper meals<\/a>. If you don't eat enough to fill yourself up, you will keep getting cravings. 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