Snacking can be a major downfall in weight loss diet plans. Being stuck inside during the coronavirus lockdown makes the situation worse, with snacks just metres away and no colleagues to judge you on your third packet of crisps. However, help is at hand for this looking to curb their snacking.
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NHS-backed diet plan Second Nature put together a set of guidelines to curb cravings.
Qualified nutritionist Tamara Willner revealed distraction is one useful tool to take the mind off snacking.
“We can prepare for when we feel compelled to emotionally eat by noting down some ‘if/then’ scenarios. For example, if I’m bored and feel the urge to buy unhealthy snacks, then I will do a crossword puzzle for 10 minutes,” the expert said.
She listed other examples, including, “If I feel lonely and start craving crisps or chocolate, then I will call my friend for a quick chat,” and “if I feel anxious and overwhelmed, then I will pause and read my book for 10 minutes.”
There are always ways to alter your living area to help keep cravings at bay.
Tamara went on: “We can also prepare our environment, by avoiding having large amounts of ultra-processed foods (e.g. crisps, biscuits, ice cream, chocolate) in the house.
“Instead, buying healthier wholefoods to snack on will mean we’re less likely to overeat and they’ll keep us feeling more satisfied.”
Her list of recommended snack foods to keep in the house includes things like:
- Unsweetened peanut butter
- High-quality dark chocolate (85 percent or more)
- Frozen berries
- Natural yoghurt
- Plain Ryvita crackers
- Mixed nuts
- Hard cheeses
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Reshaping thoughts about snacking can also help change habits.
“It’s important that we don’t harbour feelings of guilt when we do experience an episode of emotional eating. One way to do this is to avoid labelling foods as ‘good’, ‘bad’, ‘treat’ or ‘syn’,” Tamara added.
“This can foster a negative relationship with food and create an ongoing cycle of comfort eating.
“Instead, we can class foods as foods that we enjoy every day and foods that we enjoy less often.”
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Start ‘snacking’ on exercise
Another helpful tip, this can get the heart level raised and shake of the feeling of wanting to eat.
Tamara said: “This means doing just one to two minutes of exercise as often as possible, whether that be press-ups, star jumps, squats, lunges, running on the spot, or going up and down the stairs a few times.
“Finding the time to exercise doesn’t always mean taking long periods of time out of our day.
“For example, doing squats while we wait for the kettle to boil, or jogging on the spot while our food heats up in the microwave.”
One woman has shared the weight loss diet plan helping her lose three stone. Amy Cameron, 40, had just come out of a long-term relationship and noticed her confidence drop.
The slimmer had seen the weight pile on but could not find the motivation to do anything about it.
She would cover up in oversized clothing and struggled to fit into a size 14/16.
But with her brother’s wedding fast approaching, Amy knew it was time to make a change.
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