It has been discovered that around 97 percent of Americans snack between meals. This is damaging for the health. According to the nutritionists, a very large number of Americans obtain the amount of calories they should get from meals, from snacks. On top of that, they consume the meals as well, which increases their odds of becoming overweight.
This is one of the main reasons why people cannot lose weight, or maintain the weight loss. However, snacking should not be totally eliminated; people can still snack and lose weight, or be healthy.
Spread the snacking
According to Lawrence Cheskin, M.D., director of the Johns Hopkins Weight Management Center in Baltimore, it is much better to snack on a regular basis, than it is to wait until you are hungry in order to eat. By spreading the snacks, you will not feel very hungry, and thus, the possibility of overeating is reduced. He said that it is much better to eat very small snacks, consisting of around 100 calories once in a while, than it is to eat 1000 calories at once. By doing so, you will not starve yourself.
It is very important to time your snacking, according to the December Journal of the American Dietetic Association. The journal discovered the fact that women who snack between breakfast and lunch lose less weight than the ones who do not snack. There are many people who eat because they are bored, depressed, and for other reasons. There are also some who eat because they want to satisfy their hunger.
According to Anne McTiernan, M.D., director of the Prevention Center at the Fred Hutchinson Cancer Research Center, the leader of the study, the ones who eat between breakfast and lunch, do it for various reasons, not because they are hungry. She also stated that women who are able to resist the urge of eating between meals, are more successful when it comes to losing weight, and maintaining the loss weight. Robert Eckel, M.D., of the University of Colorado Anschutz Medical Campus stated that people, who eat snacks between meals, should reduce the amount of food they consume afterwards.
Nuts and lots of planning
It seems that one of the biggest help you can get when it comes to losing weight is eating nuts. Nuts are very healthy snacks because they digest slowly, and as a result, you will feel full for a longer period of time. Nutritionists have discovered that by eating nuts you will not increase the amount of calories you consume by much, because usually people will then eat fewer calories from different sources. However, the experts suggest that one should not overdo it with the nuts. All you need is a few nuts in order to be satisfied.
It is very important to plan ahead, because if you know exactly what you will eat, you will have less chances of “cheating”. You should also prepare the food from the previous day, in order not to feel too hungry during the day.