Snacks are typically a major mess up point for most women when it comes to weight loss. We have the best intentions for healthy snacking, but small mistakes creep in and slowly add up.
The modern day office is a minefield of horrible snacking where any given day you can pack on an extra 400 to 500 calories.
- Vending machines are huge mistake.
- People constantly bring in food – junk food – for everybody and leave it in the break room.
- My old work place used to offer beer on Fridays.
- Cakes, chips, and even the cafeterias don’t have the best options.
If you work at home, it’s very easy to end up snacking all day long.
The Good News On Snacking:
The great news with snacking is it’s like breakfast, over 95% of the time, you’ll eat the same foods over and over again. This is great news because you can create your own snacking menu knowing you’ll love the food and knowing it will be really healthy.
The Bad News On Snacking:
It can be used as a trigger for concentration. It’s very easy to always have something, even if it’s healthy near you, and always be munching on it. Lots of people have snacks or drinks as a way to focus there mind while they get work done. Even if your snacks are healthy, you don’t want to be consuming all the extra calories.
The Snacking Rule of Thumb:
I typically snack twice a day.
- The first snack is at 10:00.
- The second snack is at 3:00.
These two snacks sustain my body’s energy levels until I can eat dinner. Being a trainer, it’s not uncommon that I may eat dinner at 9:00pm after a training session.
For late dinners, I’ll have a snack at 5:30 as well.
The Calorie Count For Most Snack Sessions:
You really don’t want to have too many calories per snack. I recommend 250 to 300 maximum.
Without considering drinks like teas, coffee, or other flavored drinks, a snack of about 300 calories will put your daily consumption at about 1600 calories.
It really is best to track what you’re eating when you first start to do this. You’ll be amazed at how fast things begin to pile up. Plus you can always make adjustments much easier when you really know what’s going on with the foods your eating.
The Types of Food Make For Great Snacks:
I prefer my go to snacking foods…
- Brown rice cakes with natural peanut butter and honey
- Half a peanut butter and jelly sandwich
- Fruit and peanut butter (apples and peanut butter)
- Shakes that consist of fruit and veggies
- Yogurt with clean granola in it
- My energy bites which are so good
- Nuts… almonds, walnuts, cashews
Here’s the process I recommend you go through to create your snacking menu.
Step 1: Look at Your Schedule
First, look to see what you have available to help you create a snack. Unless you pre-make snacks which is a great option, you will have to go with a simpler snack.
For example, to create a shake, you have to have a good blender. So if you don’t have that available where you are when it’s snack time, you have to either pre-make the shake or just forgo it as an option.
Step 2: Start Testing Different Snacks
You need to experiment. You can join Fit Women’s Weekly where I have a huge menu and recipe database of snacks, but even then you must experiment.
Find out what you like and don’t like. This is the best way to determine your snack menu.
Step 3: Create Your Perfect Snacking Portions
Now you just need to make your snacks and create the right portions. Until you full get the hang of this, it’s a great idea to pre-package your snacks.
This way you can just grab them and go, not worrying if it’s too much or too little.
Also don’t worry if you end up having to bring a little cooler to work. I do this all the time and it’s what’s required. You will get more curious questions about how you’re doing this than strange looks.
Why Is Everything We Just Talked About Considered Weight Loss Snacking
When it comes to snacking, it’s about keeping your body going while not packing on too many calories.
During the snacking times, most women falter and pack on too many calories. This could be because of food or a drink like a soda or energy drink.
The key is to plan your meals.
When you make these changes and go through this process, you’ll find you drop weight pretty quickly. It’s amazing how such small changes can really impact your waistline so dramatically.
Make sure you sign up for the Quick Start Guide. This will really help you get started towards a healthy life properly.