Back to basics Weight Loss – Snacking

It all so confusing these days.  There’s so much information out there, calorie counting, low fat, fasting, high protein…. where should you start?

As a 50 woman myself, I feel your pain.  So, lets take some time to get back to basics and learn about the foundations of nutrition and habit change.


What is considered as snacking?

A snack is generally defined as any food eaten between main meals. Many people snack at least once during the course of a day, and there are several reasons why. 
First Step: So why?  Why are you snacking?  Is is bordom, is it hunger, is it social pressure, is it sweet tooth, is it tiredness?

How snacking affects weight

This all depends on the type of snacks you are reaching for.  If you snack all day on crisps and biscuits, of course these foods are classed as empty where the nutrients are concerned.  But if you snack on high protein, nutritious foods (eg: nuts, seeds).  Then these can actually help your body to feel more satisfied and full and therefore will help weight loss.

With some know-how, you can learn to tune in to your body’s hunger signals and make smarter decisions about what and how much you consume.

Lets explore some simple tips and strategies to help you satisfy your cravings without going overboard.

By paying attention to your body’s needs, you’ll soon discover that you can enjoy your favourite foods in moderation and without the guilt. Let’s get started

Listen to your Body’s Hunger Signals

Pay attention to how your body feels before, during, and after you eat. Ask yourself if you’re starving or eating out of boredom, stress, or habit.

Similarly, check in with yourself periodically during your meal or snack to see how full you’re feeling. Stop eating when you feel comfortably full, not when you’re stuffed.

Choose Nutrient Dense Foods

Avoid ultra-processed and packaged garbage. Meals and snacks high in nutrients and low in calories can help you feel more satisfied without overindulging.

Choose foods like fruit, berries, dried fruit, and nuts. These foods will give your body the necessary nutrients while helping you maintain a healthy weight and reduce over-snacking.

Plan your snacks

Having healthy snacks and meals can help you avoid overindulging in unhealthy foods. Plan ahead by packing a healthy snack like veggies, hummus, apple slices, and almond butter, or make a homemade trail mix.


Drinking water can help you feel full and reduce your appetite and over-snacking. Drink at least 8 cups daily and sip water throughout your meal or snack to help you feel more satisfied. Have a dedicated water cup on your desk or carry a water bottle.

Don’t deprive yourself

Depriving yourself of your favourite foods can lead to binge eating snacks and overindulging later.

Instead of cutting out your favourite treats altogether, allow yourself to enjoy them in moderation. If you’re craving something sweet, have a small piece of dark chocolate or a serving of fruit.

Rearrange your kitchen cupboards

Put all your snacks in one place, in the back of a cupboard, or mine are in a shopping bag hanging in my pantry.  This way you have to make a mindful effort to seek them out.  Think before you eat.