How to Survive a Snack Attack
The best defense against a snack attack--the sudden desire to snack--is to prevent it from occurring in the first place.
First, you need to remove traditional snack foods from your house, and then do not buy any more. Go through your pantry and cupboards and pull out any bags, cartons, boxes or tins of processed foods such as cookies, cakes, crackers, candy bars, candies or other munchies, and dump them in a big bag.
Either throw them away or donate them to a community food bank. (I would say give them to friends, but you don't want to promote bad eating among your friends, do you? A food bank might be happy to receive your goods.)
Find out where the food bank is and take the food there. Would it be possible to put the food in a pack and ride your bike? If not, try to work some kind of exercise into the picture. Park far enough away so that you have to walk a little to donate your food (assuming it's safe to do so.)
Next part of the equation: Start eating right. Eat three good meals a day. If you eat well at meals, you won't be craving snacks in between. You may have a habit of wanting to eat snacks between meals, but that's different than real hunger and will subside when you start eating better. Eat something satisfying like pasta or risotto for lunch and dinner. Have vegetables, too, and maybe a little protein. If you must have dessert, make it some delicious fresh fruit.
Get out of the habit of eating sugar. Sugary desserts and junk foods make you crave more of the same. When you start eating right and avoiding processed foods, you won't find yourself as hungry. Real food satisfies. Junk food promotes cravings because it lacks proper nutrients, so stay away from it.
Make use of olive oil. Olive oil has many beneficial properties besides being delicious for cooking and dressing foods. According to olive oil expert Nancy Ash of Strictly Olive Oil, regular ingestion of olive oil helps reduce food cravings.
OK, so you've gotten rid of junk food and you're eating well at meals. What if you still get a snack attack? First, consider whether you're really hungry or whether the desire to eat is a way of avoiding some unwanted emotion. Are you stressed about something going on a work or within your family? Food offers a temporary distraction, but it won't solve the problem. It will make it worse by making you feel bad about yourself if you decide to give in and binge.
Try to catch yourself before you reach for something to eat. Work on relaxation by going for a walk, or call a friend. It's great to have a weight loss buddy you can call in emergencies-- someone who understands the problem and can talk you off the food ledge.
Understand the secret pleasure of going a little hungry so that you can fully enjoy your next great meal instead of ruining your appetite. If you eat well at meals, the wait is worth it.
Lastly, if you truly must have a bite to tide you over until your next meal, try something healthy like a small handful of nuts or a slice of apple with a tiny bit of cheese or even peanut butter. Or have a few pieces of leftover pasta. Sit down very deliberately and eat slowly so that you can actually feel your hunger pangs quelled.
Then, don't feel bad about eating that healthy tidbit. Congratulate yourself on taking care of yourself and limiting yourself to one small thing. Take a hand and pat yourself on the back, then return to what you were doing before you got the snack attack. And feel the pleasure of looking forward to your next good meal.