Updated: Jul 6
Reduce habitual snacking.
It can be difficult, especially in the first few weeks of change, to break old habits and embrace new ones. Snacking is one of those that we’re encouraging you to break away from when you start the SOZA Weight Loss program.
When we continuously snack, our bodies adjust to high blood sugar levels and become less sensitive to insulin (insulin resistant), ultimately leaving us hungry and wanting more.
We'll get into that science bit of insulin resistance in this article.
Food Manufacturers constantly promote snacking.
Many people don’t realize that snacking can make you hungrier, which is the opposite of its intention. Yet, we struggle to eat just one or a handful of chips, and major food manufacturers know it.
Isn't it super convenient that easy, sugar-laden, and salty snacks are everywhere?
Like literally and physically at every corner.
Food Manufacturers don't care about your health. What they care about is getting you to snack constantly.
The more you snack, the more money they make.
What happens when you snack?
Let's discuss snacking on processed foods first.
When you snack on chips, candy, and other processed foods, your body breaks down the carbs into glucose. Studies confirm the pancreas then releases insulin to use this energy wisely to store it as fat if extra is needed.
If we don't use energy effectively and snack too much, it can cause our bodies to overproduce insulin. With time, your body may become resistant to the effects of insulin - not allowing glucose from food into cells for their energy needs.
As a result, more sugar remains in your bloodstream, which could be an early warning sign that type 2 diabetes is on its way!
When those energy levels dip, your brain will tell you it's time for a snack.
This makes hunger worse!
It's a vicious cycle.
Five tips and tricks to help you stop or reduce snacking
Unless government legislation, perhaps, intervenes to limit the influence of food manufacturers, we will always have triggers to cause us to snack.
So understanding that we are constantly being manipulated for corporate profits puts us ahead of others and is a significant first step to regaining control of bad habits.
Eat high-protein foods at mealtime, such as high protein options like organic Beef or Turkey jerky.
Choose healthier options instead – they’ll help power up your body with lasting fuel, so you stay energized all day long. This could include low-sugar or no-sugar-added protein bars or veggie dips, as seen in the picture above. Check out this article on veggie snacks.
Practice mindfulness and mindful eating to understand whether you are hungry or just looking to snack to pass the time.
Staying hydrated can greatly impact your health and is often the answer to cravings! Make sure you always keep a bottle of water at your desk – with regular sips throughout the day, and it's an easy way to look after yourself.
Fasting may be the key to breaking the snacking cycle! Research has shown that by correctly incorporating TRE into your routine, you can benefit in many ways - like improving your body’s ability to use glucose and reducing hunger.
So that means you should never snack?
No, not at all.
It is important to be mindful of why you should or need to snack. If you're on a weight loss program, it's probably best not to snack. Read this article when you can, "Does snacking hinder weight loss?"
What if you didn't have a good lunch? Breakfast? Then you need a proper healthy snack. Are you having a crazy stressful day? Are you working a lot that day?
Then you need a healthy snack or two to keep your energy levels up. Always choose low to no-sugar-added snacks, however.
Read this, "Best healthy snacks to keep your energy up."
Snacking is not encouraged in the SOZA Weight Loss program. When you snack, you are spiking blood sugars and releasing insulin, which may lead to insulin resistance. Filling your plate with good quality food, lots of protein, and non-starchy vegetables will make you stay fuller for longer.
Try eating two or three meals daily and avoid snacking in between. If you are finding it difficult, ensure that you drink plenty of water, keep your brain active, and try incorporating TRE into your routine.
Gus from SOZA
Health Blog Writer
About Gus Bouari, SOZA Co-Founder
After his childhood friend and co-founder, Dr. Anthony Wehbe lost 50 pounds on the SOZA weight loss program, he also did the program and lost 35 pounds.
Gus is a wellness advocate and enthusiast. Gus truly believes we can all transform our lives by adapting to and following a healthy, wellness-focused lifestyle.
He has appeared on Miami NBC 6 Health in the Mix, discussing healthy eating and healthy cooking.
If you ever bump into Gus, it would most likely be at a health foods store helping fellow shoppers make better food choices.
His continuous education and certifications include Precision Nutrition PN1 Certification, Stanford Online University's Food Sustainability, Mindful Eating, Healthy Cooking, Nutrition For Health and Sustainability, Nutrition Science: Obesity, and Healthy Weight Loss.