When trying to lose weight, the focus often tends to be on cutting calories or eliminating snacks altogether. However, research has shown that the most sustainable approach to weight loss involves making mindful, long-term changes to your eating habits particularly how and what you snack on. Instead of skipping snacks, it’s about finding ways to make them healthier and more satisfying, while also ensuring they align with your weight loss goals.
Registered dietitian Frances Largeman-Roth, author of Everyday Snack Tray, shares her top tip for snacking while trying to lose weight, along with other helpful strategies. Here’s what she recommends for more mindful and effective snacking:
Largeman-Roth’s number one tip is surprisingly simple: plate your snack. While it might seem tempting to grab a handful of chips or a couple of cookies straight from the bag, this can lead to mindless eating and overeating. Eating directly from a bag or container can make it hard to gauge how much you’ve actually consumed, making it easier to lose track of your portion size.
By plating your snack, you’re creating a visual and physical boundary that helps you track how much you’re eating. Plating also encourages you to sit down and enjoy your snack mindfully, which can help reduce the temptation to overeat.
For an extra boost of enjoyment, Largeman-Roth suggests choosing a fun bowl or plate for your snack. This small touch can elevate the experience, turning your snack time into a moment of relaxation. Maybe it’s a quirky plate you love or one with compartments to make it feel like a mini meal. This simple act can make a big difference in how you relate to your snacks.
When it comes to satisfying snacks, fiber is your friend. Fiber is essential for digestive health and helps you feel fuller for longer, which is key when trying to manage your appetite and avoid overeating. Largeman-Roth advises looking for fiber-rich snacks to increase satisfaction.
Rather than reaching for a single snack item, consider creating combinations that provide both fiber and flavor. For example, she loves combining popcorn with nuts and chopped prunes for a sweet and salty snack. Another great option is pairing popcorn with roasted almonds or pecans and adding a handful of chopped prunes. These snacks offer a satisfying balance of fiber and healthy fats, keeping you fuller for longer.
Fat often gets a bad rap, but it’s an essential macronutrient that plays a vital role in hormone production and nutrient absorption. Including healthy fats in your snacks can help curb hunger and keep you feeling satisfied between meals. Largeman-Roth recommends incorporating sources of healthy fat, such as walnuts, avocados, chia seeds, and olives, into your snacking routine.
For example, an ounce of walnuts provides 190 calories and 18 grams of fat, mostly from heart-healthy polyunsaturated fats, including omega-3 fatty acids. Research shows that increasing your intake of nuts by just half a serving per day can reduce the risk of obesity and promote better weight management.
When it comes to weight loss, deprivation isn’t the answer. Largeman-Roth stresses that you should still enjoy your snacks, especially if they include some of your favorite foods. The key is moderation and balance. If you love cheese, chocolate, or chips, don’t cut them out completely. Instead, find a way to include them in your snacking routine without overindulging.
One example she shares is combining something indulgent with something nutritious, like pairing juicy pink grapefruit with a scoop of vanilla ice cream. The combination offers a rich source of vitamin C, potassium, fiber, and thiamin, while satisfying your sweet tooth. This approach helps you manage cravings while still getting the nutrients your body needs.
Snacking can be a valuable part of a weight loss plan if done thoughtfully. By plating your snacks, incorporating fiber and healthy fats, and making your snack time enjoyable, you can create a sustainable and satisfying routine that supports your weight loss goals. Ultimately, mindful snacking isn’t about strict rules or deprivation; it’s about finding balance and enjoying the process.
