HOW TO SNACK SMARTER
You might think that eating between meals just piles on extra kilos, but, fitness expert Tiffiny Hall says, snacks can keep you on track to reaching your weight loss goals. “I want people to love snacks! Snacks are super important to fuel the body and have fantastic energy. Also, if you eat regularly you keep your metabolism firing and take away physiological hunger, leaving less room for emotional eating,” she says. We chatted to Tiffiny about her new book Snack Power.
RECOGNISE WHEN YOU’RE ‘ZOMBIE SNACKING’ There’s a right and a wrong way to snack. “Zombie snacking is when we are eating the wrong kind of snacks and for the wrong reasons
– all the time. You just can’t get FULL! Ever had that feeling? It’s horrible. You aren’t listening to your body or your appetite cues. You may be snacking out of emotion – because you’re bored, tired, frustrated, stressed,” says Tiffiny. To combat mindless eating, try her tips:
l Eat regular meals. Otherwise you can get overly hungry and this can lead to over snacking.
l Respect the snack. “Take time to mindfully enjoy the snack you’re eating. Don’t just gobble and multitask.”
l Plan snacks in your meal plan. “I always say fail to plan and plan to graze. Preparing a snack and enjoying the process and timing and planning the snack is the way to go.”
PICK PROTEIN
“If your goal is to lose weight, I recommend two snacks a day and to really listen to your body. High protein snacks are the best for weight loss as they keep you full for longer and help to build lean muscle which is metabolic and going to help you burn more calories, even at rest.” Easy high-protein snacks to keep on hand include hard-boiled eggs; hummus and carrot sticks; chicken meatballs; Greek yoghurt and berries.
HOW TO TAME THE OVER-EATING BEAST
So, you’ve made a batch of healthy snacks. How can you stop yourself from polishing them all off in one sitting?
l Substitute with water. “Thirst and hunger come from the same part of the brain so sometimes when you feel like you need a snack you actually need a drink of water.”
l Go for a walk. “Movement is a great distraction technique that can help to regulate your appetite.”
l Don’t skimp on actual meals. “Eat good quality meals with loads of nutrients.”
l Get enough sleep. “A lack of sleep can really affect your snacking habits. When you are tired your body urges you to search for more fuel. More snacks!”
l “And if none of these are working invest in a snack lock box – they’re brilliant.”