We’ve all been there – knowing we need to stop snacking but feeling overwhelmed by the prospect. It’s a common plea I hear from clients, “I’m just so hungry after work I have to eat as soon as I walk in the door”. I’ve been there too.
Learning that snacking is contributing to their expanding waistline isn’t enough to stop the after work binge. Why? Because changing habits is hard. Really hard! But over time, I’ve discovered strategies that work, and now I’ve established healthier eating habits without needing to eat as I prepare dinner. Here’s what I’ve learned:
Take Baby Steps
When facing a habit you want to change, it can seem like an insurmountable challenge. The key is to break it down into manageable pieces. Ask yourself: “What’s one small step I can take today?” For instance, start by alternating days and only snacking every second day, then build this up to only snacking three times a week, and so on until you can stop snacking.
Uncover Your ‘Why’
Think about the reason behind your desire to make a change. I often work with clients seeking weight loss. But “I want to lose weight” usually isn’t enough motivation to maintain new habits
I encourage them to keep asking “why?” For example:
Ask yourself – Why do you want to lose weight?
You might say “Because I can’t fit into my clothes anymore”.
Ask yourself – Why is it important for me to fit into my clothes
Perhaps you think, “because I feel embarrassed and self-conscious when I go out.”
Keep challenging this – why does that matter?
Your response might be “ We have a family holiday in a few months and I want to feel comfortable in my swimmers. I don’t want to miss out on pool time with my kids or avoid being in family photos. I want to be an active part of the memories.”
This deeper, emotional reason is far more likely to motivate you than a desire to shed a few kilos.
Find a new habit.
Replacing one habit with another is a great way to make a change. Instead of going to the fridge when you walk in the door, what is another habit you could create? Think about why you are snacking (to decrease stress? to relax?) and ponder what other habit could help you achieve that same result. Perhaps you could:
- Take the dog for a walk
- Do some resistance exercise
- Have a shower
- Clean your teeth – have you noticed you no longer want to eat after cleaning your teeth?
Embrace the Reset
Life happens. Holidays, celebrations, and special events can temporarily derail our healthy habits. The key is not to view these as failures, but as opportunities to reset. If I’m struggling to maintain healthy habits after the holiday season , I like to do a reset and go back-to-basics for a couple of weeks to reestablish my routines. When doing this I’ll stop snacking and stick to 3 meals a day. What I’ve discovered is that the more resets I do, the easier it becomes to maintain healthy habits long-term.
Change is a process, not a one-time event. Be patient with yourself. If you stumble, just get up and try again. With persistence and a few strategies, those old habits that no longer serve you can be transformed into new routines that support your best life.
Remember, every small step forward is progress. What’s one tiny change you can make today?
Kim Healey
Nutritionist
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